Hello everyone! I am health manager Cai Huiting.
Today we will focus on another member of the Big Six – vitamins.
Vitamins are indispensable elements for maintaining the normal functioning of the body. Let us uncover the secrets of vitamins together.
💡 What are vitamins?
Vitamins are organic compounds that, although required in small amounts by the body, are essential for various physiological functions.
We usually divide them into two categories: water-soluble vitamins and fat-soluble vitamins.
Water-soluble vitamins include vitamin C and vitamin B complex (B1, B2, B3, B5, B6, B7, B9, B12, etc.), which are easily dissolved in water and need to be taken regularly.
Fat-soluble vitamins include vitamins A, D, E and K, which can be dissolved in fat and stored in the body for a long time.
🍏 Source of vitamins
Vitamins are mainly absorbed through diet, and different vitamins are found in different foods:
1. Vitamin C: citrus fruits, strawberries, vegetables.
2. Vitamin A: Carrots, pumpkins, bell peppers.
3. Vitamin D: Sun exposure, fatty fish, egg yolks.
4. Vitamin E: Nuts, seeds, olive oil.
5. Vitamin K: green leafy vegetables, soybean oil.
❓ If we are deficient in vitamins, will there be any problems in our body?
Lack of adequate vitamins can have multiple effects on the body:
1. Decreased immune function: Vitamin C and vitamin D have an important impact on the immune system. Deficiency may decrease immune function and increase the risk of infection.
2. Anemia: Lack of vitamins B12, B6 and B9 (folic acid) may cause anemia and affect blood function.
3. Impaired vision: Vitamin A is essential for retinal health, and deficiency may lead to impaired vision or night blindness.
4. Bone problems: Vitamin D and vitamin K are involved in the formation of bones and the absorption of calcium. Deficiency may lead to bone problems such as osteomalacia.
5. Nervous system abnormalities: Lack of vitamin B complex may lead to neurological abnormalities, including neuroinflammation and neurodegeneration.
💪 Functions of vitamins
Vitamins have many important functions in the body:
1. Antioxidant effect: Vitamin C and vitamin E have antioxidant effects, helping to fight free radicals and slow down cell aging.
2. Immune support: Vitamin C and vitamin D strengthen the immune system, improve resistance, and help prevent infections.
3. Blood function: Vitamin K participates in the coagulation process and ensures normal blood coagulation.
4. Energy metabolism: Vitamin B complex participates in the energy metabolism process and helps in the metabolism of carbohydrates, lipids and proteins.
5. Bone health: Vitamin D and vitamin K are involved in bone formation and calcium absorption, maintaining bone health.
🥗 Principles of proper intake of vitamins
Understanding how to properly consume vitamins is an important part of staying healthy:
1. Eat more fresh fruits and vegetables: Fresh fruits and vegetables are rich sources of vitamins. Eat a variety of fruits and vegetables of various colors to ensure a balanced intake of vitamins.
2. Moderate sun exposure: Vitamin D mainly comes from sunlight, and moderate sun exposure helps the synthesis of vitamin D.
3. Reasonable cooking methods: Cook food in moderation and avoid long-term high-temperature processing to reduce vitamin loss.
4. Pay attention to vitamin supplements: On the premise of ensuring a balanced diet, you can consider supplementing with appropriate amounts of vitamins, but they should be used under professional guidance.
5. Consider individual differences: Different people’s vitamin needs vary depending on factors such as age, gender, physiological state, etc. The intake should be adjusted according to individual differences.
I hope you have a better understanding of the importance of vitamins. Maintaining a balanced diet and taking in the right amount of vitamins is another big step towards a healthier life.
I hope this information will be helpful to your health.
#瑞思health#The secret of vitamins#Healthy diet
2024-02-07 02:43:06
#Revealing #major #nutrients5 #secret #vitamins
