We review which are the main vitamins that the food that we consume or should consume daily, following a balanced diet, provides us.
A few days ago, we were talking to you about how people who follow a vegetarian diet obtain protein and today we are going to discuss another interesting topic related to nutrition, because we are going to review which are the main vitamins that the food we consume or should consume a daily life and what role they play in maintaining our health.
What are the vitamins that food provides us?
The main vitamins that food provides us are A, B1, B2, B3, B6, B9, B12, C, D, E and K. Let's see what function each one of them fulfills and what foods provide them to us.
Also known as retinol.
· It is essential to maintain eye, skin and immune system health.
· It is found in orange fruits and vegetables (oranges, carrots, etc.), in milk and in dark green leafy vegetables (collards, spinach, ...)
Also known as thiamine.
· It plays an important role in the synthesis and metabolism of carbohydrates. Helps maintain healthy skin and body energy levels.
· It is found in red meat, poultry, fish, nuts, whole grains, and legumes.
Also known as riboflavin.
· Participates in the metabolic functions of the body.
· It is found in fish, green vegetables, whole grains, meat, and milk.
Also known as niacin.
· It allows to transform ingested food into energy.
· It is provided by whole grains, dairy products, nuts and poultry.
It is also called pyridoxine.
· Keeps brain function and nervous system in order. It also plays an important role in the production of red blood cells.
· It is found in legumes, nuts, red meat, fish, eggs, and spinach.
It is also known as folic acid.
· Fundamental for cell development and to take care of our heart. In pregnant women it plays an important role in the development of the fetus.
· It is present in fruits and green leafy vegetables.
It is also called cobalamin.
· It is involved in the formation of red blood cells and in the functioning of the nervous system.
· It is found in milk, eggs, fish, poultry, and red meat.
It is ascorbic acid and it is one of the most popular among the vitamins that food provides us.
· Apart from warding off colds, this vitamin is essential for healthy skin, bones and teeth. Play an essential role to fix the iron.
· The foods that contain it in greater quantity are citrus fruits (orange, lemon, lime, grapefruit, tangerine ...), red fruits (strawberries, raspberries, blueberries, currants, ...), spinach and tomatoes.
Also called calciferol.
· It is essential to be able to properly absorb calcium and, therefore, for bone health.
· It is found in egg yolk, in milk. Sunlight also helps our body synthesize it.
It is also known as tocopherol.
· Necessary for the formation of red blood cells and for proper cell development.
· We can obtain it from nuts, vegetable oils, whole grains and green vegetables.
Also known as phytomenadione or antihemorrhagic.
· Without it, the blood would not coagulate, so its presence is vital in our body.
· It is present in egg yolks and dark green vegetables.
is a sugar that comes from the foods we eat, and it's also formed and stored inside the body. It's the main source of energy for the cells of our body, and is carried to each cell through the bloodstream. Our brains depend on glucose to function, even when we're sleeping.