Vitamins provide great benefits for the good health of the human body, because they are involved in various chemical processes that regulate the function of the body and reduce the suffering of various diseases.

Previously, the absorption of vitamins was only considered through the consumption of certain foods, however, thanks to technological advances, there are currently a wide variety of supplements that contain the necessary amount of vitamins that the human body requires.

Next, you will learn about the types of vitamins, their benefits and how to consume them so that you can enjoy the wonderful benefits they can bring to your health.

What are vitamins?

Vitamins are essential substances for the formation, development and proper functioning of each of the systems that make up the body, in addition, they are responsible for the processes of chemical reactions and the release of energy necessary for the human body to function properly. .

Most of the essential vitamins for the body are found within the properties of food, others can be ingested through vitamin supplements and some can be produced by the body itself.

It should be noted that each vitamin has a specific function that is basically focused on improving the different functions performed by the body and controlling the conditions that it may present, so a vitamin deficiency can lead to uncontrolled normal function of the body.

types of vitamins

Each vitamin has a specific function in the body, the presence of which is of special importance so that the human body can perform its functions correctly.

There are 13 types of vitamins, which are:

  • Vitamin A (retinol)
  • Vitamin C (ascorbic acid)
  • Vitamin D (calciferol)
  • Vitamin E (tocopherol)
  • vitamin K
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7/B8 (biotin)
  • Vitamin B9 (folic acid)
  • Vitamin B12 (cyanocobalamin)

In addition, they are categorized into water-soluble and fat-soluble, below you will know what function each one fulfills:

water soluble

This group is made up of vitamin C and group B vitamins. They are called hydrosoluble because they can be dissolved in water, so their intake should be in greater quantities because these components are regularly excreted in the urine.

The intake of citrus fruits, red meat, fish, cereals, abundant fruits and vegetables, maintain the amount of water-soluble vitamins in the body at an optimal level. In the case of vegetarians, these must be absorbed through vitamin supplements.

fat soluble

Vitamins A, E, D and K are the ones that make up the fat-soluble group, this refers to the fact that the body stores these substances in fat, tissues and liver, so they cannot be dissolved in water and their deficit occurs in cases of people with feeding problems.

The concentration of these vitamins are found in foods such as: liver, egg yolk, green leafy vegetables, tuna and the particularity of vitamin D generated by the body when the body is exposed to sunlight.

benefits of vitamins

Vitamins, being necessary compounds for the vital development of the human body, have multiple benefits that improve its functionality and reduce the risk of certain diseases, thus becoming one of the most important substances for human health.

Here are the benefits you can get by consuming vitamins:

Contribute to the proper functioning of the heart

Thiamine or vitamin B1 and vitamin C are the two main substances used for the proper functioning of the heart , because they contribute to the absorption of iron and prevent heart disease associated with LDL cholesterol, which is lodged in the veins and main arteries of the body causing obstructions.

Therefore, the intake of foods rich in these vitamins, such as: tomatoes, oranges, oats , nuts, liver, among others, are important to increase the levels of vitamin C and B1 in your body.

They allow the proper functioning of the nervous system

study published by the Revista Médica de Chile , determined that elderly people can suffer from dementia due to Vitamin B12 deficiency, this is because this compound is important in the production of myelin.

Myelin is a protective layer that covers the nerves responsible for transmitting the sensations that the body perceives and the brain processes, therefore, Vitamin B12 is an important supplement for the proper functioning of the nervous system , from the development of the embryo to people with advanced age.

Protect cells from oxidative damage

The antioxidants present in vitamins A, C and E, are compounds that eliminate free radicals , preventing premature aging of the body and DNA alterations.

Therefore, the consumption of red fruits, spinach , nuts, beets , vegetables and orange fruits, help the body to absorb the antioxidants necessary for its proper functioning.

Strengthen the immune system

To strengthen the system in charge of creating defenses against viruses or diseases and counteracting them, it is necessary that you consume foods rich in vitamin C and vitamin B6, this is because both are the main substances in charge of increasing the protective barrier that keeps the body healthy .

They contribute to good blood circulation

One of the most extensive and important systems of the human body is the circulatory system, since it is responsible for distributing blood throughout the body for the proper function of the organs and extremities.

For this, it is necessary to ingest vitamins such as: vitamin B3, which is responsible for strengthening blood vessels, vitamin C that prevents blood clotting, vitamin E that helps to widen blood vessels for better circulation and Vitamin K responsible for coagulating blood to prevent bleeding.

They maintain the proper functioning of the metabolism

Metabolism is the capacity that every human possesses in charge of the physiological processes and the chemical reactions of each system.

There are people who have slow or poorly functional metabolisms, therefore, a balanced diet that includes group B vitamins, present in bananas, eggs and whole foods, can naturally accelerate metabolism.

Strengthen bones and muscles

An investigation published by the State University of Oregon , certifies that Vitamin D is essential for strengthening the bone system, since this vitamin helps the body to absorb the necessary calcium to maintain the health of the bones and teeth.

On the other hand, said component also intervenes in the development of muscle mass, which in turn provides a correct contraction of the muscles, thus helping to avoid conditions such as contractures or cramps.

Contribute to the formation of red blood cells and hormones

Vitamin B12 is the main compound in the formation of red blood cells, while vitamin E is responsible for oxygenating and protecting the reproductive system. Both vitamins can be ingested through food or supplements and a deficiency of these can trigger hematological and reproductive diseases.

Maintain good vision, skin and hair

The National Institutes of Health , made a publication where it details that biotin helps against hair loss and improves health conditions mainly caused by skin eruptions, so its consumption is necessary during the development of every individual.

On the other hand, vitamin A is considered the most effective against problems at the ocular level, because it is responsible for the maintenance of mucous membranes and soft tissues, while it also produces the pigments of the retina of the eye, becoming the best ally for people who suffer from sight.

Maintain psychological health

Mental health is one of the most studied scientific fields due to the great complexity of the human brain . Group B vitamins and vitamin D benefit psychological health thanks to the fact that they are in charge of the body’s metabolic and cellular processes, making brain function improve remarkably.

They provide energy and vitality

If the human body remains healthy, with a sufficient amount of vitamins necessary for its proper functioning, you will feel that you have enough energy and vitality to carry out your daily activities.

In this sense, vitamins B, C and E are indicated to reduce physical exhaustion, due to their metabolic, antioxidant and regenerative functions, making them the ideal complement to maintain the vitality you need.

How to consume vitamins?

Vitamins, being necessary compounds for the health of the human body, must be consumed through food or supplements so that the body absorbs them and each one fulfills its function.

For this reason, below you will know the two ways to consume vitamins so that you adopt the one that suits you best:

in food

Food is the main source of vitamins, in addition to providing these components naturally, they are the easiest form of consumption and the most recommended when it comes to children.

Therefore, a balanced diet that contains all kinds of meats, vegetables, cereals, and fruits will provide you with great health benefits and will keep your body vitalized with all the vitamins that you acquire from food.

in supplements

Supplements are preparations made with the purpose of providing you with one or several vitamins through formulas for food shakes, capsules or injectable ampoules.

Currently, there are supplements made especially for people who follow a vegetarian diet, because they usually have a deficiency of vitamins provided by foods of animal origin, so the supplements are an excellent replacement for these foods.

Leave a Reply

Your email address will not be published. Required fields are marked *