7 important vitamins and in which foods find them

See the importance of each for the correct functioning of the body

Vitamins are nutrients that perform fundamental roles in the correct functioning of the human body. Without them, various metabolic, immunological and regenerative processes would be engaged, influencing health and well -being. Everyone has specific functions ranging from the maintenance of vision and skin to the formation of blood cells and protection against oxidative damage.

In this sense, a balanced diet, rich in fruit, vegetables, vegetables, whole grains and lean proteins, guarantees the necessary ingestion of these substances. So take a look at 7 types of vitamins, to their functions and in which foods you find them!

1. Vitamin A.

THE Vitamin A. It plays a fundamental role in the growth, development and maintenance of bones. It also strengthens the immune system and protects cells from the damage of free radicals that can accelerate cellular aging. It can be found in foods of vegetable and animal origin, such as:

• Liver;
• Fortified milk;
• Egg;
• Papaya;
• Melon;
• Pineapple;
• Carrot;
• Sweet potato;
• Spinach;
• Cabbage.

2. Vitamin E.

Vitamin and helps to protect cells from the damage of free radicals, which are unstable molecules produced by the body in response to environmental stress, such as pollution and ultraviolet radiation. In addition, it helps in the functioning of the immune system, helping to fight infections. It is also important for skin health. It is present in:

• Vegetable oils (sunflower oil and germ oil);
• Oil seeds and seeds (walnuts, almonds and sunflower seeds);
• Spinach;
• Broccoli;
• Avocado.

3. Vitamin C.

THE Vitamin C It is a powerful antioxidant that helps protect cells from damage. It is also essential for the synthesis of collagen, absorption does not exit (vegetable origin) and immune function.

“Antioxidants in the diet can play an important role in the prevention of aging of the skin and skin attachments, as they are composed that help protect the body cells from the damage of free radicals, unstable molecules that can cause oxidative stress, which is associated with premature skin aging and a variety of dermatological problems”, explains Dr. Marcella Garcez.

Foods containing vitamin C are:

• Orange;
• Strawberry;
• Kiwi;
• Red peppers;
• Broccoli;
• Kale-Kick;
• Papaya.

4. Vitamin D.

THE Vitamin D. It is essential for the health of the bones as it helps the absorption of calcium. It also plays an important role in immune function and muscle health. “The vitamin D improves the body’s ability to combat infections, help in calcium, phosphorus and minerals important for the health of bones, prevents mood disorders such as depression and anxiety, as well as chronic diseases, medical area of medicine. Herbarium, leader of pharmaceutical industry and reference in the medicines based on herbs in Brazil.

Its main source is exposure to the sun, since the skin produces vitamin D when it is stimulated by the ultraviolet B (UVB) radiation. However, it is also possible to obtain small quantities of this vitamin through food. The sources of Vitamin D food are:

• Fat fish (salmon, tuna and mackerel);
• Cod liver oil;
• Egg yolk;
• Fortified orange milk and juice;
• Cheese.

5. Vitamin B12

According to Rodrigo Neves, a post -laurey doctor in endocrinology, vitamin B12 plays a crucial role in the production of red blood cells, brain function and nervous system. “The amount required to maintain good levels in the bloodstream can vary from one individual to the other, depending on the absorption capacity of each body (from 5 mcg to 20 mcg per day)”, he explains.

The foods that contain this type of vitamin are:

• Meat;
• Fish;
• Seafood (oysters and mussels);
• Milk and derivatives;
• Egg;
• Fortified cereals.

6. Vitamin K.

THE Vitamin K. It is necessary for the activation of proteins that regulate the coagulation, ensuring that the blood coagulates correctly after an injury. In addition, it contributes to the health of the bones, helping to correct calcium in the bones, which is crucial for the prevention of osteoporosis and fractures. The food sources of vitamin K are:

• Green leafy vegetables (cabbage, spinach and broccoli);
• Kale-Kick;
• Cauliflower;
• Fish;
• Liver;
• Meat;
• Egg.

7. Vitamin B9

Vitamin B9, also called folic acid, is important for the synthesis and repair of the DNA, as well as for cell division. In addition, it is essential during pregnancy for the correct development of the fetus.

According to the nutritionist Alessandra Feltre, the recommended daily ingestion of adult folato is 400 micrograms. However, during pregnancy, needs increase as it is also essential for healthy growth and the development of the fetus.

The foods rich in vitamin B9 are:

• Dark green leaves (spinach and cabbage);
• Legumes (beans and lentils);
• Avocado;
• Broccoli;
• Beet;
• Orange;
• Fortified cereals and flour.

Source: Terra

Ben

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.