Title : How to create a balanced and healthy diet of their knowledge Vitamins
link : How to create a balanced and healthy diet of their knowledge Vitamins
How to create a balanced and healthy diet of their knowledge Vitamins
Vitamins are substances with complex structure (organic compounds) that can not be synthesized by the body, but their presence in the human body is absolutely necessary to fulfill its essential functions.
In contrast to proteins, lipids and carbohydrates Vitamins are not a source of calories and need in much less amounts.
according to the ability to dissolve in various solutions, which are classified as liposoluble vitamins (vitamins A, D, E and K), and water soluble vitamins (B vitamins and vitamin C).
Why do we need vitamins?
Each vitamin has a specific role in the human body
fat soluble vitamins :.
vitamin A plays an important role in your health eyes, in preserving the integrity of epithelial tissues, mucous membranes and skin, fight infection and in the processes of growth and development of the human body.
vitamin D regulates calcium and phosphorus in the body circuit, extremely important for bone health.
vitamin E has antioxidant properties, protecting cell membranes of certain substances (such as unsaturated fatty acids) against the destruction caused by oxidation of compounds.
vitamin K plays the leading role in the synthesis of the liver in relation to some of the factors involved in blood clotting, but seems to be involved in the process fixing calcium in the bones also
water-soluble vitamins :.
Vitamin B1 (thiamine) is involved in information management through nerve fibers and the various chemical reactions that perform the transformation of carbohydrates in the body and their use energy production .
Vitamin B2 (riboflavin) and B3 (vitamin PP, niacin) is also involved in various chemical reactions, the type of oxidation-reduction used to make proteins, lipids and carbohydrates carbon.
vitamin B5 (pantothenic acid) also has a Defense role against infections and is an almost constant presence in all metabolic pathways.
vitamin B6 and vitamin H (biotin) are also involved in many chemical reactions are carried out continuously in the human body.
B12 (cyanocobalamin) and folic acid are essential to normal metabolic processes involved in the formation of heme and strands of DNA and proteins (thereby ensuring normal growth and cell reproduction).
vitamin C (ascorbic acid) is also involved in coordinating the various metabolic functions in the defense infection and collagen synthesis, helps iron absorption and acts as structures defense of the organism against oxidizing agents.
Where are we procure vitamins?
vitamin A is found in animal products, usually in association with lipids (eg, milk and liver products), as well as in margarine . Precursors of vitamin A (carotenoids) found in plants colors (yellow and red fruits and vegetables).
During high temperature cooking (grilled) or by exposure to light a lot of vitamin A is lost, which explains the low content of vitamin A in dried fruits against fresh fruits.
Vitamin D is found in fatty fish (mackerel, herring, salmon, sardines, cod) and yeast. Varying amounts can be found in butter, liver, eggs, milk.
turn vegetable oils are the most important sources of polyunsaturated fatty acids and vitamin E, considerable amounts of this vitamin is found in nuts, grains, fish, meat, green vegetables (broccoli, spinach) .
Vitamin K it is mainly found in green vegetables, and smaller amounts are found in milk and dairy products, meat, eggs, cereals, vegetables and fruits.
vitamin B1 is widespread in food, the most important number is on the pork. Large amounts are also found in whole grains, potatoes, yeast and fish.
Heat, oxidation and ionizing radiation destroys vitamin B1, but is stable in frozen products.
Vitamin B3 it is mainly found in food products such as meat and fish products. Large amounts are also found in vegetables and fortified cereals, while corn and rice contain very small amounts.
Vitamin B3 is not destroyed by heat, but lost when food is cooked in large amounts of water.
Vitamin B5 is found in animal organs such as liver and kidney, but also in cereals, vegetables and meat, while lower amounts are found in milk, fruits and vegetables.
Vitamin B6 is widely distributed in foods, can be found in large quantities in meat, offal, whole grains and vegetables. Stable when exposed to heat, vitamin B6 is destroyed by light
Vitamin B12 is found only in animal foods :. Liver, kidney, lean meat, eggs, milk and cheese. Vitamin B12 does not change its properties during thermal preparation.
Folic acid found in vegetables (spinach, asparagus, broccoli), mushrooms, liver and meat products, bread, dried beans.
folic acid is a relatively stable vitamin, but during storage or cooking can lose their properties
large amounts of vitamin H is found in liver, milk, egg yolk and cereals.; but biotin is synthesized by bacteria and the intestinal flora. Vitamin H is destroyed by heat.
Vitamin C can be found in both plant and animal products. The main sources are fruits and vegetables.
cooling and freezing preserves the vitamin C, but cooking water vitamin C will lose its properties.
What amounts of vitamins do we need to eat?
In recent years, more and more scientific research is concerned with determining the amounts of vitamins each person should consume (children and adolescents, adults, pregnant or breast-feeding, etc.) maintain optimal health.
one thing that perhaps less known is that excessive consumption of vitamins can cause toxic effects, especially if the fat-soluble vitamins that are stored in the liver and adipose tissue are consumed.
water-soluble vitamins do not accumulate in the body, any excess is eliminated through the digestive system and kidneys.
Choosing the right foods to include in your daily diet and become healthier and happier. Having a healthy lifestyle will eventually lead to a slim body and good looking without excess fat and many obesity-related diseases.
Click here for more information on choosing a healthy diet and exercise plan that works for you!
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