Vitamins essential for our health: everything you need to know

Why are vitamins essential to our health?

Vitamins play a fundamental role in the proper functioning of our organization. They participate in thousands of biological reactions and are essential for energy, immunity and metabolism. Vitamin deficiency can lead to various health problems, ranging from chronic fatigue to more serious disorders.

Discover in this article essential vitamins, their benefits and Best food sources To avoid any deficiency.

The different types of vitamins and their benefits

Vitamins are classified as Hydrosoluble vitamins (soluble in water) and Liposoluble vitamins (soluble in fats). Each type has specific functions in the body.

1. Water -soluble vitamins (vitamin C and group B)

Vitamin C (ascorbic acid)

• Benefits : Powerful antioxidant, boosts the immune system, promotes iron absorption, and improves healing.

• Food sources : Citrus (orange, lemon, grapefruit), kiwi, strawberries, peppers, broccoli.

Vitamin B1 (Thiamine)

• Benefits : Plays a key role in the production of energy and the functioning of the nervous system.

• Food sources : Whole cereals, legumes, lean meats.

Vitamin B2 (Riboflavin)

• Benefits : Essential for energy production and skin and eyes health.

• Food sources : Dairy products, eggs, green vegetables.

Vitamin B3 (niacin)

• Benefits : Improves blood circulation and supports energy metabolism.

• Food sources : Meats, fish, peanuts, cereals.

Vitamin B6 (pyridoxine)

• Benefits : Essential for the synthesis of neurotransmitters and the production of red blood cells.

• Food sources : Bananas, potatoes, chicken, fish.

Vitamin B9 (folic acid)

• Benefits : Crucial during pregnancy to prevent malformations of the neural tube.

• Food sources : Green vegetables, lenses, citrus fruits.

Vitamin B12 (Cobalamine)

• Benefits : Essential for the formation of red blood cells and the health of the nervous system.

• Food sources : Meats, fish, eggs, dairy products.

2. Liposoluble vitamins (A, D, E, K)

Vitamin A (retinol, beta-carotene)

• Benefits : Improves vision, supports the immune system and promotes skin health.

• Food sources : Carrots, sweet potatoes, spinach, liver.

Vitamin D (calciferol)

• Benefits : Promotes the absorption of calcium and prevents osteoporosis.

• Food sources : Fatty fish (salmon, sardines), eggs, sun exposure.

Vitamin E (tocopherols)

• Benefits : Powerful antioxidant that protects cells from oxidative stress.

• Food sources : Vegetable oils, almonds, hazelnuts, seeds.

Vitamin K

• Benefits : Essential for blood coagulation and bone health.

• Food sources : Cabbage, broccoli, green vegetables.

How to prevent vitamin deficiencies?

1. Adopt a varied and balanced diet By favoring fruits, vegetables, whole grains, lean meats and fish.

2. Consume fresh and seasonal foods To maximize the supply of nutrients.

3. Limit processed products which are often poor in vitamins.

4. Sunburn To stimulate the production of vitamin D.

5. Consider supplementation In case of proven deficiencies, after consulting a healthcare professional.

Conclusion

THE vitamins are essential to our well-being And must be brought daily by food. A balanced and varied diet remains the best solution to avoid deficiencies and fully enjoy their benefits.

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