Vitamins are essential for the functioning of the organism. They contribute in small amounts vital functions for metabolism and cells. All vitamins are obtained from food (a part is synthesized by the body in small quantities, but not enough to meet its needs). Let’s look at the functions of each, what the deficiencies are, and what foods provide them.
VITAMIN D
Although found in small amounts in some foods, its main source is the sun, as it is produced by exposure to sunlight on the skin. It behaves like a hormone and plays an essential role in insulin secretion, immunity and the absorption of calcium and phosphorus.
Possible deficiency symptoms: Fatigue, muscle weakness, depressive states, bone problems, immune disorders.
Food Sources: Aside from some fatty foods of animal origin, sun-dried mushrooms are the only plant-based source. But the real source of this vitamin is the sun. 5 to 15 minutes of daily sun exposure on the face and arms in spring, summer and autumn keep the vitamin deposits at a sufficient level. However, a deficiency is common. The use of sunscreen, age and dark skin reduce production.
Recommended minimum quantity: 400 International Units (IU) for children up to 12 months, 600 IU for people from 1 to 70 years and 800 for people over 70.
VITAMIN A
It is the vision vitamin: It protects the cornea and promotes good vision in dim light. In addition, it contributes to the formation and health maintenance of teeth, soft and bone tissue, hair, skin and mucous membranes. Improves resistance to infection.
Possible deficiency symptoms: Dry skin, dry eyes, brittle hair, brittle nails, night blindness, repeated infections.
Food Sources: It can be obtained from animal foods like dairy and eggs in the form of retinol, and from orange or green vegetables in the form of beta-carotene.
Recommended minimum quantity: Men: 750 mcg RE (retinol equivalents) or 4,500 mcg beta-carotene. Women: 650 mcg ER or 3,900 mcg beta-carotene.
Rations that provide it:
- 100 grams of carrots.
- 150 grams of pumpkin.
VITAMIN E
It’s a great antioxidant vitamin that prevents damage to essential cell components like the cell membrane. It prevents the formation of blood clots and prevents vascular accidents. In moderate doses, it exerts a stimulating effect on the immune system.
Possible deficiency symptoms: Slow healing, anemia, loss of feeling in arms and legs, muscle weakness.
Food Sources: Sunflower oil, almonds, margarine, walnuts, eggs, whole grains, green leafy vegetables.
Recommended minimum quantity: Men and women: 11 mg.
Rations that provide it:
- 2 tablespoons of olive oil and 30 g of hazelnuts.
VITAMIN K
It is essential for blood clotting and bone formation and is involved in insulin sensitivity and glucose tolerance.
Possible deficiency symptoms: bleeding and loss of arterial elasticity.
Food Sources: It’s found in the form of vitamin K1 (phytoquinone) in green leafy vegetables and olive oil, and K2 (menaquinone) in animal foods like cheese, egg yolks, and butter (made by gut bacteria, but some authors think so). insufficient).
Recommended minimum quantity: Men and women: 70 mcg.
Rations that provide it:
- 30 grams of spinach.
- 50 grams of Brussels sprouts.
VITAMIN C
Reduces oxidative stress, promotes immunity, protects the skin’s barrier function and supports iron absorption. It acts in the synthesis of neurotransmitters and is essential for collagen synthesis.
Possible deficiency symptoms: Bleeding gums, inflammation of the mucous membranes, hemorrhoids and varicose veins, depressive states
Food Sources: Acerola, currant, kiwi, orange.
Recommended minimum quantity: Men: 110 mg. Females: 90 mg.
Rations that provide it:
- 1 orange.
- 60g raw peppers and 60g broccoli.
THIAMIN (B1)
Helps convert food into energy. It is important for the growth, development and function of cells and for the transmission of nerve impulses.
Possible deficiency symptoms: Poor concentration, frequent forgetfulness, mental confusion, tingling in the legs.
Food Sources: Sunflower seeds, pistachios.
Recommended minimum quantity: Men and women: 0.4 mg per 1,000 calories.
Rations that provide it:
- 15g flaxseed, 150g tofu and 150g cooked brown rice.
RIBOFLAVIN (B2)
It is essential for the production of energy from carbohydrates and fats. Participates in the action of glutathione reductase, an enzyme that protects membranes from oxidation.
Possible deficiency symptoms: Magenta tongue, seborrheic dermatitis of the face and scrotum, photophobia, some types of anemia.
Food Sources: In the plant-based diet, it can be found in almonds, fortified cereals, whole grain breads.
Recommended minimum quantity: Men and women: 1.6 mg.
Rations that provide it:
- 125 g tempeh, 125 g goat yoghurt and 100 g mushrooms.
NIACINE (B3)
Participates in the metabolism of amino acids, fatty acids and carbohydrates. It plays a key role in insulin secretion and regulation of gene expression, as well as in DNA repair. It can slow the progression of atherosclerosis.
Possible deficiency symptoms: Apathy, anorexia, fatigue, aggressive behavior, memory loss, mucosal problems, dyslipidemia, depression.
Food Sources: Peanuts, dairy, eggs, whole grains, green vegetables, meat and fish.
Recommended minimum quantity: Men and women: 1.6 mg.
Rations that provide it:
- 150 g brown rice, 30 g peanuts, 1 avocado and 150 g peas.
Pantothenic Acid (B5)
It is important for the synthesis and metabolism of fatty acids.
Possible deficiency symptoms: Deficiency is highly unlikely as B5 is found in many foods. Its deficiency occurs as a result of other diseases or deficiency symptoms such as diabetes or inflammatory bowel disease.
Food Sources: In the vegetarian diet, it is found in cheese, nuts, whole grains, eggs, and vegetables.
Recommended minimum quantity: Men and women: 5 mg.
Rations that provide it:
- 200g broccoli, 100g chanterelles and 75g mung beans.
PYRIDOXINE (B6)
Participates in the development of the nervous system, immunity and metabolism of proteins and fats.
Possible deficiency symptoms: Dermatitis, confusion, cracks at the corners of the lips and inflammation of the tongue.
Food Sources: Soybeans, wheat germ, nuts, bananas, potatoes, liver.
Recommended minimum quantity: Men and women: 1.7 mg.
Rations that provide it:
- 200 g sweet potato, 180 g spinach and a banana.
BIOTIN (B7)
Not only does it play a fundamental role in energy metabolism, but it is also very important for skin health. Deficiency, along with intestinal dysbiosis, is associated with dermatological diseases, including hair loss.
Possible deficiency symptoms: Seborrheic dandruff, graying of the oral mucosa, lack of muscle tone, alopecia.
Food Sources: In addition to foods of animal origin, it is found in soy flour, egg yolk, nuts or peanuts.
Recommended minimum quantity: Men and women: 40 mcg.
Rations that provide it:
- 30 g almonds, 40 g rolled oats and an egg.
FOLIC ACID (B9)
It is important for the formation of the neural tube during pregnancy. A deficiency increases the risk of coronary artery disease.
Possible deficiency symptoms: Megaloblastic anemia, immune depression, nervous instability and excess homocysteine in the blood.
Food Sources: Legumes, spinach, green leaves, asparagus. Long cooking times at high temperatures must be avoided to avoid losses.
Recommended minimum quantity: Men and women: 1,000 mcg.
Rations that provide it:
- 220 g cooked lentils
- 180 g asparagus and 160 g broccoli
COBALAMIN (B12)
It is essential for DNA synthesis and cellular energy production, as well as for the formation of the myelin sheath around neurons and for the synthesis of neurotransmitters.
Possible deficiency symptoms: Fatigue, palpitations, sweating, dizziness, paraesthesia of hands and feet, instability, red and swollen tongue.
Food Sources: The absorbable form of vitamin B12 is only found in animal foods, so vegans and vegetarians should take a supplement.
Recommended minimum quantity: Men and women: 4 mcg.
Rations that provide it:
- Supplementation: 2,000 mcg per week on a vegetarian diet (food sources of animal origin).
HILL
It is necessary to produce acetylcholine, which is essential for memory, mood balance, and muscle control. Its deficiency is related to liver diseases and neurological disorders.
Possible deficiency symptoms: Nonalcoholic fatty liver, forgetfulness, mental fatigue.
Food Sources: Plant-based sources include tofu, whole grains, cabbage, almonds, quinoa, broad beans, and shiitake.
Recommended minimum quantity: Men and women: 400 mg.
Rations that provide it:
- 200 g kale, 1 egg, 150 g shiitake and 150 g tofu.
Nothing beats whole foods
In vegetables, vitamins are accompanied by phytonutrients with beneficial effects against disease prevention. There is a beneficial synergy in food that dietary supplements cannot offer. When taken from food, vitamins are better absorbed and it is very difficult to make an excess.
Additions are only indicated in the event of a proven defect, in special situations such as pregnancy, the elderly, food allergies who have to follow a restricted diet or people with unusual requirements, such as competitive athletes.
Vitamin supplements should always be taken individually, and food intake and deficiency symptoms should be clarified by a specialist. The indiscriminate consumption of dietary supplements can have negative health effects.
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