Vitamins support a healthy lifestyle

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Most people know that vitamins support a healthy lifestyle, with fewer illnesses. Vitamins available today are more complex and targeted to specific aspects of a person’s body and health.

Even if some people do not realize it, food does not provide all the vitamins and nutrients their body needs. To benefit from vitamins, minerals and nutrients you need, you should use supplements and vitamins.


1. Overview
2. Diet and vitamin supplements
3. Types of vitamins
4. List of vitamins

Diet and vitamin supplements

Vitamin supplements are the easiest way to give your body what it needs. For this purpose you can use vitamins and minerals in addition to your normal diet. Still need to make the right choices so that you follow diet and supplementation type you want to use.

To ensure that your body does not suffer from any deficiency and running at full capacity, must try to get most of the vitamins in the diet. If the diet that you follow adds proper vitamins, you will enjoy good health and have a high energy level.

Vitamin is an organic compound (containing carbon), but also an essential nutrient that the body can’t produce or not it can deliver in sufficient quantities to be considered as food.

Types of vitamins

Soluble vitamins are stored in fatty tissues of the body but also in the liver. Deposits of fat-soluble vitamins are more easily formed than water soluble vitamins and reserves remain in the body for longer periods of time (days and weeks).

Not water soluble vitamins remain in the body for too long as they are eliminated rather quickly through the urine. This is why they need to be replaced more often than fat soluble vitamins.

Vitamins A, D, E and K are fat soluble. Vitamin C and B group vitamins are water soluble. Soluble vitamins are absorbed through the intestinal tract with fats (lipids).

List of vitamins

1. Vitamin A

- Chemical name – retinol, retinal, and four carotenoids (including beta carotene)
- It is soluble in fats
- Deficiency can cause poor vision at night, keratomalacia.
- Recommended sources of vitamin A are: liver, cod liver oil, carrots, broccoli, sweet potato, butter, cabbage, spinach, pumpkin, eggs, some cheeses, apricots, cantaloupe.

2. Vitamin B

- Chemical name – thiamine
- It is soluble in water
- Deficit may trigger the disease beriberi and Wernicke-Korsakoff syndrome
- Indicated sources of vitamin B are: yeast, pork, cereals, sunflower seeds, brown rice, whole grains of rye, asparagus, cabbage, cauliflower, potatoes, oranges, liver and eggs.

3. Vitamin B2

- Chemical name – riboflavin
- Is water soluble.
- Deficiency can cause ariboflavinosis.
- Rich sources of vitamin B2 are: asparagus, bananas, kale, cottage cheese, yogurt, beans, meat, eggs, fish and beans.

3. Vitamin B3

- Chemical name – niacin
- Is water soluble.
- Deficiency can cause pellagra.
- Good sources of vitamin B3 are: liver, heart, kidneys, chicken, beef, fish (tuna and salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, vegetables, mushrooms and yeast.

4. Vitamin B5

- Chemical name – pantothenic acid
- It is soluble in water
- Deficiency can cause numbness.
- Indicated sources of vitamin B5 are: meats, whole grains, broccoli, avocado, royal jelly, fish eggs.

5. Vitamin B6

- Chemical name – pyridoxine, pyridoxal, pyridoxamine
- It is soluble in water
- Deficiency can cause anemia, peripheral neuropathy
- Recommended sources of vitamin B6 include: meat, bananas, whole grains, legumes and nuts. In dry milk’s case is lost about half of its content of vitamin B6, as for canning and ice cream.

6. Vitamin B7

- Chemical name – biotin
- Is water soluble.
- Deficiency can cause dermatitis and enteritis.
- Good sources of vitamin B7 are: egg yolks, liver, some vegetables.

7. Vitamin B9

- Chemical name – folic acid, folinic acid
- Is water soluble.
- Deficiencies can cause birth defects in the baby (during pregnancy).
- Indicated sources of vitamin B9 are: leafy vegetables, liver, yeast and bakery products, fortified cereals, sunflower seeds. Several fruits have moderate amounts of vitamin B9.

8. Vitamin B12

- Chemical name – cyanocobalamin, hydroxocobalamin, methylcobalamin.
- Is water soluble.
- Deficiency can cause megaloblastic anemia.
- Good sources of vitamin B12 are: fish, shellfish, poultry, eggs, milk and milk products. Some fortified cereals, soy products.

9. Vitamin C

- Chemical name – ascorbic acid.
- It is soluble in water
- Deficiency can cause megaloblastic anemia.
- Sources rich in vitamin C are: Kakadu prunes and camu camu fruits that have the highest content of vitamin C, citrus fruits, liver.

10. Vitamin D

- Chemical name – ergocalciferol, cholecalciferol
- Is soluble in fat.
- Deficiency can cause rickets and osteomalacia.
- Good sources of vitamin D are: fatty fish, eggs, beef liver and mushrooms. Vitamin D is produced in the skin after exposure to ultraviolet B light from the sun or from artificial sources.

11. Vitamin E

- Chemical name – tocopherol, tocotrienols
- Is soluble in fat.
- Deficiency is quite rare but can cause mild hemolytic anemia in newborn.
- Indicated sources of vitamin E are: kiwi, almonds, avocados, eggs, milk, nuts, green leafy vegetables, unheated vegetable oils, wheat germ and whole grains.

12. Vitamin K

- Chemical name – phylloquinone, menaquinona
- Is soluble in fat.
- Deficiency can cause bleeding (hemorrhagic diathesis).
- Recommended sources of vitamin K are: green leafy vegetables, avocados, kiwi, parsley.



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