In a world where the “superfoods” are promoted by their alleged ability to provide all the nutrients we need, it is worth asking which vitamins are really essential
The deceased and great Australian comedian Barry Humphries (famous for his character Dame Edna) once he spoke, with humor, on the benefits of cauliflower.
According to him, a “handful” was sufficient to provide vitamins, minerals and trace elements essential enough to keep it in the bathroom for two whole days. Apparently, the taste did not compensate for a second portion.
In a world where the “superfoods” are marketed by their alleged ability to provide all the nutrients we need, is it worth asking: what vitamins are really essential?
And in addition to the cabbage (which I also like very much), what other foods help us to cover our daily needs?
Vitamin A.
Let’s start with the most important: Vitamin A.
Also known as retinol, it is present in foods such as eggs, fat fish and dairy products. It has a key role in maintaining skin health and immune system.
But he is probably better known for his contribution to vision.
Vitamin A binds to pigments sensitive to cell light of the cell and the rhettoh rods, which help in the vision, especially in low light.
The lack of vitamin A, although unusual in rich countries, can lead to serious problems of viewing blindness.
Another important source of vitamin A is the beta carotene, which is found in fruit and vegetables with bright colors such as carrots, peppers, spinach and pumpkin.
The body converts the beta carotene to vitamin A, so we associate the carrots with the dark vision.
Vitamin B.
Vitamins B are actually a family of eight different nutrients, each with their own number and function.
Vitamin B1 (Thiamine) helps the nervous system and promotes digestion. People with chronic alcoholism are at high risk of deficiency of this vitamin, who can lead to Wernicke-Korsakoff syndrome, a serious neurological disorder that affects memory and movements.
B2 (Riboflavin) and B3 (Niacin) have similar functions, while B9 (Folato) and B12 (Cobalamin) are essential for the production of red blood cells. The lack of one of them can cause anemia.
Folato is particularly important at the beginning of pregnancy as it helps prevent neural tube defects such as the bifid spine. It is therefore recommended for pregnant people or trying to get pregnant.
Vitamins B -Complex are present throughout the type of food, from meat, fish and dairy cereals and cereals, a vast family of nutrients found in a wide range of foods.
Vitamin C
Vitamin C (ascorbic acid) is the one we use when we feel bad, both by viruses and a hangover, and is known as vitamin “healing”.
It helps the healing of wounds, repair of tissue and contributes to the maintenance of blood vessels and bones.
The deficiency of Vitamin C causes Scurry, a previously common disease between sailors, with symptoms that include fatigue, bruises, depression and gum problems.
Fortunately, vitamin C is found in many fruits and vegetables, especially in citrus fruits. Therefore, the British sailors of the 19th century received files as a way to prevent Scurry, which gained them the nickname of “Limeys”.
Vitamin D.
Vitamin D is essential for bones, teeth and muscles. It can be absorbed through food – in particular fat fish, eggs and meat – but the body also produces it on the skin thanks to the sunlight.
In summer, most people get enough vitamin D by spending outdoor time. However, in the winter months, it is necessary to include it in food and, in some cases, through supplements.
The deficiency is more common in areas with low exposure to the sun and can cause soft and weakened bones, as well as symptoms such as pain in the bones, fractures and deformities, including the classic aspect of the arched legs.
In children, this condition is known as Rachit; In adults, it is called osteomalacia.
Vitamin E.
Often forgotten, vitamin and helps protect cells, promotes vision and strengthens the immune system.
It is found in oil seeds, seeds and vegetable oils and it is usually easy to obtain it in sufficient quantities through a varied diet.
“Vitamin F”
In fact, it is not a vitamin, the “vitamin F” is only a nickname for two omega fatty acids: alpha linolenic acid (wing) and linoleic acid (la).
These essential fats favor the functioning of the brain, reduce inflammation and help to maintain healthy skin and cell membranes.
As technically they are not vitamins, we will not deepen.
Vitamin K.
No, we do not jump the vitamins G A J: simply the names have changed over the years.
But vitamin K is real and fundamental for blood coagulation.
Disabilities are more common in children and can cause bruises and bleeding difficult to control. Supplements are effective and usually administered shortly after birth.
Most adults have enough through foods such as green leafy vegetables and cereals.
The great “winner”
All these vitamins are important and all are found in a wide variety of daily foods. But what food does the greatest variety offer?
The cabbage, fish and eggs occupy the second, third and fourth place respectively. But the number one is: the liver.
Yes, the liver. This food that many of us feared as children and were served in the school cafés. But it is also rich in vitamins A, B, D and K.
In fact, it is so rich in vitamin A that it is recommended to consume it only once a week to avoid toxicity and not consume it at all during pregnancy.
*Dan Baumgardt is a professor at the School of physiology, pharmacology and neuroscience at the University of Bristol.
This entry was originally published on the Academic News website The Conversation and republished here with a Creative Commons license. Leia Here the original version (in English).
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
