Why are vitamins important?? Vemma The name vitamin is formed by the words life and amine, with the meaning of "vital amine").
Vitamins are organic compounds (amines) of varying structure chemistry, needed in small amounts, to all living things for growth, health, normal metabolism and physical well-being. They have a function
bioregulators: they operate in fact as essential components of important enzyme systems and regulate the metabolism of cells.
The deficiency of one or more vitamins causes were serious and that together are known as vitamin deficiency.
Not all mechanisms of action of vitamins, however, have been fully elucidated.
in the treatment of preparation and storage of foods, both industrial and family, you may experience a loss of vitamin content.
Cases of these losses are light, atmospheric oxygen, heat, acidity of the medium (pH), the method of cooking.
exposure to air and light influence the very content of vitamin, so you should never let go too many days from the purchase of fruits and vegetables, especially at the time of consumption.
Where are obtained?
Vitamins can be synthesized only by plants, animals must therefore acquire them by eating the plants directly or animals that feed on them.
With the exception of vitamin D, which can be individually produced by the body, all others must be present in the diet.
During special diets, malabsorption or diseases during pregnancy and lactation, the vitamin requirement increases.
Some vitamins, such as phylloquinone, and many of the group B, are produced by bacterial communities that live as endosymbionts in the digestive tract of humans and other animals (such as ruminants and termites) that supplements the vitamin supply resulting from the power.
fat-soluble vitamins fat-soluble vitamins, such as the name implies, are dissolved in the fat of the foods that contain them.
If
introduced in excess of the requirements, accumulate as a reserve in the liver and are eliminated through the urine.
This, while it is positive, it can be dangerous because it can cause hypervitaminosis phenomena (excess of vitamins), which is often seen with the uncontrolled introduction of synthetic vitamins (drugs).
Taking vitamin supplements can not replace good nutrition.
Vitamin obviously do not provide energy.
are fat-soluble vitamins of groups A, D, E, K.
are very fat-soluble vitamin-rich foods of animal and plant origin.
VITAMIN A
It protects the mucous membranes and epithets in general, also contributes to growth and good vision.
Vitamin A is found only in foods of animal origin, and are particularly rich in fish liver oil and liver of mammals.
provitamins (in the case of vitamin A such as carotenes present in high amounts in carrots) are found in fruits and vegetables in the orange (apricots, cantaloupe, peaches, persimmons, pumpkins and carrots), of color in vegetables dark green (spinach, chicory, radicchio), milk and butter.
The main manifestations of deficiency are night blindness, dry skin, conjunctiva and cornea.
The excess is rare, but causes fatigue, poor appetite, peeling of the skin and nervous excitement.
Vitamin D stimulates and controls the absorption of calcium and phosphorus in the intestine, regulates bone mineralization and the parathyroid glands, and has an active role in cellular metabolism of many human tissues (brain, kidney, skin, liver, etc.)..
E 'scarcely present in plant foods.
are found in liver cod, tuna and other fish, egg yolk and milk. In animal tissue also contains ergosterol or vitamin D2, a provitamin that the photochemical action of ultraviolet rays can buy vitamins.
The main manifestations of deficiency are:
- rickets in children with abnormalities of increased bone;
- osteomalacia, a disease that causes, in adults, a significant bone loss that can cause spontaneous fractures.
The excess can lead to calcification of tissues especially kidney and lung.
Vitamin E
E 'excellent antioxidant vitamin. Captures free radicals and destroys them before they cause damage.
Vitamin E also has a potential preventive role in degenerative diseases such as cancer, atherosclerosis, and also has anti-sterility and stimulates the action accresimento.
It is located in the grain sprouts, sunflower oil, peanut and olive oil, fresh green in the salad, tomatoes, green legumes, nuts, chocolate.
deficiency is rare, but causes:
- in children, impaired growth due to malabsorption lipid
- in adults, gastric ulcers, muscular dystrophy, ipotenza;
- in women, difficulties in carrying pregnancies to term.
The excess may promote the onset of insomnia, anxiety, fatigue, headache and nausea.
Vitamin K is an essential substance, preventing bleeding, in fact its name is the original German word Koagulation.
spoke in the formation of clotting factors by promoting the synthesis of prothrombin promotes growth and development of regular regulates the synthesis of Bone specific proteins, involved, along with calcium, in the development of bone.
Vitamin K exists in two main forms: the k1 present in green vegetables and K2, which is instead formed by intestinal bacteria.
Animal products contain minimal amounts of vitamin K, while they are rich green plants.
In particular, are rich in Vitamin K: spinach, cabbage, cauliflower, peas, green tea leaves.
deficiency of vitamin K is also possible in the case of prolonged antibiotic treatment, which often destroys normal intestinal bacteria.
Hypovitaminosis cause bleeding at all organs (stomach, nose, mouth, etc ...). In adults there is no excess risk. In the newborn instead, especially if premature, high doses of vitamin K can harm the liver.
VITAMINS IDROLUBILI
Water-soluble vitamins are vitamin compounds that, by their chemical structure, they tend to dissolve in water.
These vitamins generally do not accumulate so you need a constant supply with food.
Water-soluble vitamins include elements such as iron, molybdenum, copper, sulfur and cobalt.
cooking, storage, refining, reducing their content in foods.
are the water-soluble B vitamins and vitamins C, H.
are many water-soluble vitamin-rich foods of plant and animal origin.
Vitamin C
strengthens the capillary walls, stimulates the production of antibodies, and then helps defend against infection.
Vitamin C is found in green vegetables, citrus fruits, liver and kidney.
A deficiency causes fatigue, irritability, insomnia, and scurvy.
Vitamin H
Has a major in metabolism.
Vitamin H is found in yeast, liver, milk, meat and egg yolk. A deficiency causes nausea, loss of appetite, listlessness, dermatitis.
B vitamins
They play an important action in the metabolism of carbohydrates, fats and proteins. In particular
B12 is involved in the formation of red blood cells and the synthesis of nucleic acids. Vitamin B12 is found in meat, liver, milk, eggs, fish and shellfish. A deficiency causes anemia.
Vitamin B1 is found in brewer's yeast, legumes, fruits, germ of cereals, meat, whole wheat flour, potatoes. A deficiency causes fatigue, irritability, loss of appetite.
Vitamin B2 is found in milk, eggs, fish, meat, cereals and liver. A deficiency causes skin lesions and mucous membranes, tearing, conjunctivitis.
vitamin B3 or vitamin PP is found in meat, fish, cereals, liver and legumes. A deficiency causes depression, listlessness, weakness and pellagra.
Vitamin B5 is found in egg yolk, liver, and vegetables. A deficiency causes headache, fatigue.
Vitamin B6 is found in the germ of cereals, eggs, milk, legumes and red meat. A deficiency causes nervous disorders, anemia, cramps.
vitamin B9 (folic acid) is found in liver, in green vegetables, eggs and potatoes. A deficiency causes anemia and nervous disorders.
