These are the 9 most recommended vitamins to stay healthy

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The January slope has not only been noticeable in the pockets of half of Spain, but has also resulted in fatigue and lack of spirit, a state that leaves us vulnerable and at the mercy of all kinds of viruses and infections. It is now convenient to take care of and strengthen our immune system more than ever and vitamins are valuable allies that, added to other healthy guidelines, will help us stay healthy.

According to Spanish Nutrition Foundation (FEN), vitamins are necessary micronutrients that fulfill several functions, including “the transformation of food into energy and body structures”. Most of them are “precursors of coenzymes and their mechanism of action lies, fundamentally, in the enzymatic regulation of metabolism”, they point out.

1. Vitamin A

Also known as retinol, is responsible for helping the formation and maintenance of teeth, soft and bone tissues, mucous membranes and skin, in addition to playing an essential role in caring for vision and strengthening the immune system. It stimulates the production and activity of lymphocytes, the cells that attack invading agents and helps produce antibodies.

Preformed vitamin A is found in animal products such as beef, fish or chicken, as well as dairy products and eggs. Vitamin A precursors, known as provitamin A, are found in plant-based foods such as fruits and vegetables, especially carrots, peas, broccoli, kale, or mango.

2. Vitamin B1

call too thiamin, participates in the metabolism of carbohydrates and amino acids. It functions as a vital coenzyme for tissue respiration, gas exchange between blood and body tissues, and is essential for normal growth and development of our body.

Among the most recognized sources of vitamin B1 are whole grains, especially wheat germ and rice. Also meat, organ meats such as liver, eggs, brewer’s yeast and legumes.

3. Vitamin B2

Also known as riboflavin, is involved in the reactions of energy production for the different biological processes that occur in our body. It is a precursor of the FMN and FAD coenzymes, favors the formation of antibodies and red blood cells, and is also involved in the maintenance of mucous membranes and epithelial tissue, especially the ocular cornea.

Among the foods that can provide us with vitamin B2 are milk, cheese, egg whites, organ meats such as liver or kidney, green leafy vegetables, whole grains, nuts, lean meats and fish.

4. Vitamin B6

call too pyridoxine, the body needs it to produce immune cells and increase the number of antibodies against infections. It also functions as an information channel between cytokines and chemokines, two proteins that are responsible for signaling the appearance of an invading agent to the immune system.

Sources of vitamin B6 are fish such as tuna and salmon, fruits such as bananas, legumes such as broad beans and chickpeas, beef, pork and poultry, as well as nuts, whole grains, potatoes and tofu.

5. Vitamin B9

The folic acid or vitamin B9 contributes to tissue growth and cell work. Together with vitamin C and B12, it helps the body break down, use and create new proteins. It also helps in the formation of red blood cells and the prevention of anemia, as well as in the production of DNA.

We can find a source of folic acid in egg yolks, organ meats such as liver, in fruits such as melon, apricot and avocado, in green leafy vegetables, and in legumes.

6. Vitamin B12

It has a fundamental role in the metabolism of fats and in the synthesis of the amino acid methionine, essential in the formation of proteins. Regulates the metabolism of homocysteine, an influential factor in the development of cardiovascular and cerebrovascular diseases, according the Spanish Heart Foundation. It is an essential cofactor for the synthesis of DNA and the maturation of red blood cells, it helps the bones to stimulate the activity of the cells responsible for their formation and maintains the health of the neurons, in addition to supplying the energy necessary for the body to cope with daily activity.

B12 is not usually present in foods of plant origin and we can find it in organ meats, lean meats, oily fish, eggs, milk, yogurt and cheese. Also in steamed seafood.

7. Vitamin C

It is a powerful antioxidant and plays an important role in collagen synthesis, wound healing, immune function, and neurotransmitter synthesis. It enhances the intestinal absorption of iron, intervenes in the formation of connective tissue and in capillary and bone regulation, protects mucous membranes, reduces susceptibility to infections and prevents the appearance of the disease and scurvy.

Fruits are the queens of vitamin C, highlighting citrus fruits, berries and kiwi. Also vegetables such as pepper, spinach, cabbage, turnip, broccoli or potatoes, and organ meats such as beef liver or kidney.

8. Vitamin D

act in the bone strengthening, helping the body to absorb calcium and phosphorus. It is vital for growth and development, it is also supposed to be one of the most important vitamins of the immune system. It activates lymphocytes to fight infections and regulates their reaction, as well as the production of cytokines, small proteins crucial for controlling the growth and activity of other cells in the blood and immune system.

We can find vitamin D in foods such as salmon, tuna, eggs, fish oils and mushrooms.

9. Vitamin E

call too tocopherol, is a powerful antioxidant by protecting cell membranes from deterioration and preventing the oxidation of polyunsaturated fatty acids. It is useful to prevent situations that are related to the destruction of free radicals such as aging or the effects of environmental toxins.

Vegetable oils of olive, sunflower and wheat germ are sources of vitamin E. Also dried fruits such as nuts, seeds, whole grains and vegetables.

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Reference-www.elespanol.com

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