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What does a modern person know about the benefits of vitamins? Are they just dietary supplements, a commercial advertising ploy, or is it really what is needed for health? Of course, the second.
All vitamins are essential components of the food we consume. Their lack or complete deficiency leads to the development of various diseases that can severely undermine human health.
In order to understand how dangerous their deficiency is and how it affects the body, you need to know several fundamental points.
What are vitamins?
Vitamins are organic substances with low molecular weight. Despite the fact that they all have a different chemical composition, they have one thing in common – the obligatory inclusion of living beings in the diet. The science that studies the characteristics and specificity of vitamins is called vitaminology.
These organic substances are part of enzymes, hormones and other structures of the body that are necessary for life. Unlike, for example, proteins or carbohydrates, the daily requirement for vitamins for a person is minimal.
But, despite this, the lack of these seemingly insignificant components clearly affects the general well-being. To date, several groups of vitamins have been discovered. The main and familiar to everyone are:
- B vitamins.
- Vitamins A, D, C, E, K.
In addition to the letter designation, vitamins have their own names. For example, B1 has another name – thiamine. In addition, based on the disease that occurs with its deficiency, another nickname was assigned to it – anti-neurotic.
A similar thing happened with other representatives of this large group of useful substances. But a more correct classification is the division of vitamins according to their ability to dissolve. There are two large groups – water-soluble and fat-soluble.
Classification of vitamins
Water-soluble
The large group of water-soluble vitamins includes vitamin C and B vitamins.
If not all, then 95% of the world’s population heard about the first representative. So, what is this vitamin famous for?
Ascorbic acid, antiscorbutic, vitamin C is a white crystalline powder that dissolves perfectly in water. It has a complex effect on the human body, participating in the following processes:
1. Formation of hormones (hormones of the pituitary gland, adrenal glands, thymus, corpus luteum).
2. An integral component of enzymes. Takes part in most types of metabolism (protein, carbohydrate, fat).
3. Strengthening the immune system (stimulates the synthesis of interferon).
4. Participation in the processes of detoxification in the liver.
5. Favorable effect on the vascular wall.
6. Improves the absorption of iron, etc.
With a lack of ascorbic acid, a person feels overwhelmed and lethargic, the mood is depressed. Colds occur more often, bleeding of the gums is possible. An unpleasant disease such as scurvy develops.
B vitamins are very diverse, as are their functions. This group has a special effect on the nervous system, on the work of the heart and the digestive system, on the metabolism of fats, proteins and carbohydrates. Here are just some of the diseases that develop with a deficiency of a particular vitamin:
- beri-beri (thiamine);
- pellagra (nicotinamide);
- anemia, skin lesions (dermatitis, yellow color), impaired general health, appetite, memory and attention (pantothenic acid);
- folate deficiency anemia (folic acid);
- pernicious or megaloblastic anemia, etc.
Fat soluble
This group includes vitamins A, D, E and K.
Vitamin A – retinol, antioxerophthalmic. As many people know, it affects visual acuity. With a deficiency or vitamin deficiency, the so-called “night blindness” occurs, that is, a decrease in visual acuity in darkened rooms and at night. It is necessary for normal growth, skeletal formation, good vision.
In addition, the lack of retinol leads to growth arrest and subsequent weight loss, changes in the mucous membrane of the respiratory tract. This leads to a deterioration in the body’s defenses aimed at fighting infections. The processes of bone formation are disrupted.
Vitamin D – calciferol, antirachitic. Formed in the skin from provitamins (sterols) under the influence of UV rays of the sun. Affects the formation of bone tissue. Regulates the exchange of calcium and phosphorus. The deficiency in children leads to rickets, in adults – to osteomyelitis.
Tocopherol or vitamin E, which is involved in the work of the endocrine glands and the antioxidant system of the body. It is of particular importance for women’s health. Deficiency leads to the development of muscular dystrophy.
Vitamin K (phylloquinone) – participates in the synthesis of proteins that regulate blood clotting. The deficiency leads to hypocoagulation and the development of bleeding. The important role of phylloquinone in kidney function and metabolism in bone and connective tissues. Vitamins: classification in foods:
What products should you look for?
Vitamin C, contrary to popular belief, should be sought not in citrus fruits, but in rose hips and sea buckthorn berries. It is there that the most ascorbic acid. The second place is confidently held by currants and parsley. The third position is occupied by viburnum and sauerkraut. Everyone’s favorite orange and lemon are in fourth place.
Vitamins of group B will have to be looked for in both plant and animal products. A number of substances of this group are found in cereals, and a number – in the liver of animals and birds, in fish (mackerel, tuna) and milk. Also, some B vitamins are synthesized by the human’s own intestinal microflora.
The source of vitamin A, of course, is carrots and other orange vegetables and fruits (pumpkin, apricot, peach). True, there it is only in the form of a provitamin, which becomes a full-fledged vitamin only under the influence of fats. Complete retinol can be found in beef liver, eggs, and fish.
There is a lot of tocopherol in vegetable natural oils. It is not only well absorbed by the body itself, but also promotes the absorption of vitamin A, converting its provitamin carotene into retinol.
Vitamin K is full of vegetables – spinach, various types of cabbage, nettles, cereals (wheat and others), fruits (bananas, kiwi), etc.
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