We explain what vitamins are and the types of vitamins there are. In addition, its functions in the body and foods with vitamins.
What are vitamins?
Vitamins are substances that help the correct functioning of the organism of the living beings but that, in general, are not synthesized by your body, that is, they must be obtained from the outside through the feeding.
These are essential nutrients for the body, whose prolonged absence (vitamin deficiency) leads to diseases and weakens the body, but whose excess (hypervitaminosis) can also be harmful.
However, the body's need for vitamins is relatively small, as they are usually stored in the body and are gradually consumed. Vitamin needs can be met through a more or less balanced diet, especially including food raw such as fruits or vegetables, as some vitamins are easily broken down in the Water of cooking.
Since ancient times, humanity has known that eating certain foods benefits certain aspects of the Health. Vitamins were not discussed until the 18th and 19th centuries, when the health of European sailors was studied, whose diet was monotonous during the months they spent at sea, and became ill. This eventually led to the discovery that there were substances in the food that were particularly necessary for the life.
Finally, in 1929, Frederick Hopkins and Christiaan Eijkman, winners of the Nobel Prize in Medicine, discovered the existence of various vitamins and confirmed the suspicions of yesteryear.
Types of vitamins
Vitamins are classified into two types, depending on their ability to dissolve in water (water soluble) or in oils (fat soluble), which says a lot about their chemical structure. The 13 vitamins necessary for body They are classified into:
- Water soluble. Almost all the B complex vitamins (B1, B2, B3, B5, B6, B7, B8, B9, B12) and vitamin C. Excess of these vitamins are excreted in the urine (except B12).
- Fat soluble. Only vitamins A, D, E and K. They can be stored in the fats of the body and, in this way, do not require a continuous intake.
Function of vitamins
Although there are different types of vitamins, with a different chemical constitution and functions in the body, almost all of them operate as precursors of coenzymes, that is, substances that regulate or catalyze different bodily reactions.
Examples of the functions of some vitamins are:
- Vitamin A. It is responsible for keeping teeth and bone tissues in good condition. It also contributes to maintaining good vision, in addition to healthy skin and mucous membranes.
- Vitamin B2. It is a necessary micronutrient for many cellular processes. It is very important for energy and lipid metabolism, carbohydrates and protein.
- Vitamin B3. It is very important for the repair of the DNA.
- Vitamin B5. It is essential for the synthesis of carbohydrates, proteins and fats.
- Vitamin B6. It is part of the processes that regulate mood and sleep. It also intervenes in the synthesis of adrenaline and dopamine. Increases muscle performance and energy generation in the body. The body needs it to make red blood cells and antibodies. Moreover, it can be used to relieve nausea. It is very important for nerve cells to function and is also part of the DNA synthesis process and RNA.
- Vitamin B7. It is very important for the mechanisms of degradation of fats and some amino acids, although it is also involved in the synthesis of these compounds.
- Vitamin B9. It is involved in the maturation process of structural proteins and hemoglobin.
- B12 vitamin. It is essential for the brain to function properly. It also intervenes in the functioning of the nervous system, in the production of blood and some proteins.
- Vitamin D. It is essential in the metabolism of calcium and phosphorus, so it is very important in the formation and maintenance of bones and teeth.
- Vitamin E. It has a fundamental antioxidant role in the human body and in the animals.
- Vitamin K. It plays a fundamental role in blood clotting.
Vitamin foods
Vitamin B2 is present in red meat, dairy, and eggs.
Many foods are rich in a specific type of vitamin or in several, and knowing them will allow us to guide our diet towards a greater (or lesser) consumption of these substances. Some examples are:
- Vitamin A. Cod liver oil and vegetables with beta-carotene.
- Vitamin C. Citrus fruits and most fresh green foods.
- Vitamin B1. Very present in rice bran.
- Vitamin D. Oils: cod liver, olive and sunflower.
- Vitamin B2. Present in red meat, dairy and eggs.
- Vitamin E. Found in wheat germ, unrefined vegetable oils, and green vegetables.
- B12 vitamin. Typical of fatty animal foods: red meat, eggs, milk.
- Vitamin K. In legumes and some tubers.
- Vitamin B5. Present in meat and whole grains.
- Vitamin B6. Also present in meat and dairy products, mainly.
- Vitamin B3. In many cereals and red meat.
- Vitamin B9. In almost all legumes of daily consumption.