Essential vitamins and where they are

No matter how you love potato chips, it is obvious that it is impossible to live only in their lifetime. Besides the fact that they can be just sick of these much-loved salty "hrustyashki" do not give you the vitamins necessary for a long, healthy and happy life. Of course, all this is obvious and well known. However, the true function of key vitamins in the human body are not fully researched, and perhaps even more obscure.

Essential vitamins and where they are

Vitamins are essential for normal functioning of cells, their growth and development. And we're not talking about those "Flintstones", all of which are chewed as a child. If you do not have the disease, which interferes with the normal metabolism, a healthy diet can give you 13 key vitamins that are essential for survival. Vitamins - one of the four groups of essential nutrients for everyone. The other three groups - is the minerals, essential fatty acids and amino acids. As for the major vitamins, they can be divided into two categories: fat soluble and water soluble.

Fat-soluble vitamins, which include vitamins A, D, E, and the K, accumulate in the fatty tissues of the body. They are more easily absorbed in the presence of dietary fat.

Water-soluble vitamins. The body has to use these nine vitamins immediately after they reach the stomach, because any remaining water-soluble vitamins are washed out in the urine. The only vitamin in this group, B12 can be stored in the liver for many years.

Two mentioned groups include osnovnyhvitaminov 13. And, like a sports team, they all perform different tasks in order to achieve a common goal: your health. Meet the players and their functions.

Vitamin A

It helps to form and maintain healthy teeth, bones, soft tissue, mucous membranes and skin.

Foods containing vitamin A: dark leafy greens, dark fruits, egg yolks, fortified dairy products (some cheeses, yogurt, oil), liver, fish, beef.

Vitamin B6

Also known as pyridoxine, it promotes the synthesis of red blood cells (erythrocytes) and supports brain function.

Foods containing vitamin B6: avocados, bananas, legumes, vegetables, chicken, meat, nuts, whole grains.

B12

Like other B vitamins, it is important for metabolism, promotes the formation of red blood cells and supports the central nervous system.

Products containing Vitamin B12: eggs, meat, milk products (especially liver and kidney), shellfish, poultry, fortified foods (such as soy milk).

Vitamin C

Ascorbic acid - is an antioxidant that promotes the health of teeth and gums, as well as wound healing. It helps the body absorb iron and maintain healthy tissue.

Foods containing vitamin C: broccoli, brussels sprouts, cauliflower, cabbage, citrus fruits, potatoes, spinach, tomatoes, strawberries.

Vitamin D

This vitamin helps the body absorb calcium, necessary for normal development and maintenance of healthy teeth and bones.

Products containing Vitamin D: oily fish (salmon, herring, mackerel), fish liver enriched dairy products and cereals. In addition, it must be said that this vitamin is produced by the body when exposed to sunlight.

Vitamin E

It is an antioxidant also known as tocopherol, which helps the body synthesise the red blood cells and the use of vitamin K. Products containing Vitamin E: avocado, dark green vegetables (spinach, asparagus, broccoli), vegetable oils (safflower, corn, sunflower), papaya, mango, seeds, nuts, wheat germ.

Vitamin K

This vitamin promotes blood clotting and may also be important for bone health.

Foods that contain vitamin K: cabbage, cauliflower, dark green vegetables (broccoli, asparagus, Brussels sprouts), dark green (spinach, kale, kale), fish, liver, beef, eggs.

Biotin

This substance is essential for the metabolism of proteins and carbohydrates, as well as for the synthesis of hormones and cholesterol.

Products containing biotin: egg yolks, legumes, milk, nuts, organ meats (especially liver and kidney), pork, yeast, chocolate, cereals.

Niacin (vitamin B3)

This B vitamin that promotes healthy skin and nerves. At higher doses, it also has the effect of lowering cholesterol.

Foods containing vitamin B3: egg, avocado, fish (especially tuna and other marine fish), beans, nuts, potatoes, poultry, fortified cereals and bread.

Folic Acid Salt

This substance interacts with vitamin B12, promoting the synthesis of red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function.

Products containing folic acid salt: asparagus, broccoli, beets, dried beans (beans, green beans, lima beans), collard greens (spinach, romaine), oranges, lentils, peanut oil, brewer's yeast, enriched cereals, wheat germ.

Pantothenic acid (Vitamin B5)

This acid is essential for the metabolism, and also plays a role in the production of hormones and cholesterol. Foods containing vitamin B5: avocado, cauliflower, broccoli, eggs, beans, lentils, mushrooms, organ meats, poultry, sweet potatoes, whole grain cereal, milk.

Riboflavin (vitamin B2)

Riboflavin works with other B vitamins, contributing to the growth and synthesis of red blood cells.

Foods containing vitamin B2: eggs, offal, lean meat, milk, green vegetables, fortified cereals and grains.

Thiamine (vitamin B1)

Thiamin helps the body's cells break down carbohydrates and convert them into energy.

Foods containing vitamin B1: eggs, lean meats, nuts, seeds, legumes, organ meats, peas, whole grains.

Do not let all this hype vitamin bring himself to get carried away by excessive vitamin food supplements and pills. According to many studies, you probably do not need a multivitamin supplement if you eat wisely. in fact, when it comes to vitamins, too much good can lead to very bad consequences.

vitamin concentration in krovimozhet quickly reach toxic levels. According to a study published in the journal MedlinePlus, "the best way to regular receipt of all necessary vitamins - a balanced diet containing a wide variety of fruits, vegetables, fortified dairy products, legumes, lentils, and whole grains.