Types of vitamins: functions and benefits for your body

April 20, 2024

Vitamins are organic compounds with a very heterogeneous structure . They are essential for the body, growth, health and emotional balance.

Unlike other nutrients, for example, proteins, carbohydrates or fats, they do not provide energy, but they are essential within the body for energy maintenance.

Functions of vitamins

Vitamins should be ingested through the diet to avoid deficiencies, but there is no food that contains all the vitamins, so it is necessary to combine the different food groups to be well nourished and cover the requirements of these substances.

Vitamins are nutrients that the body needs to assimilate other nutrients and, in summary, the functions of these substances are:

Participate in the formation of chemicals in the nervous system and participate in the formation of hormones, red blood cells and genetic material
Regulate metabolic systems
They are necessary for growth and health

Most vitamins present in food can be eliminated when cooked or for the same effect of light, so it is advisable to eat these fresh products.

Classification of vitamins

Vitamins can be classified into two types: water-soluble and fat-soluble.

Water-soluble vitamins

Water-soluble vitamins dissolve in water and are present in the watery parts of food . They are absorbed by simple diffusion or active transport. Its excess is excreted in the urine and the body does not have the capacity to store them, so they are easily eliminated. It is necessary to consume them daily, and they can be obtained from fruits, vegetables, milk and meat products.

The water-soluble vitamins are:

Vitamin C or ascorbic acid
Vitamin B1 or Thiamin
Vitamin B2 or Riboflavin
Vitamin B3 or Niacin
Vitamin B5 o Pantothenic acid
Vitamin B6 or Pyridoxine
Vitamin B8 or Biotin
Vitamin B9 o Folic acid
B12 vitamin o Cyanocobalamin

Fat-soluble vitamins

These vitamins dissolve in oils and fats and are found in the liposoluble parts of food . They are transported in lipids and are difficult to eliminate. They are obtained from fruits, vegetables, fish, egg yolks and some nuts.

The fat-soluble vitamins are:

Vitamin A o Retinol
Vitamin D or Calciferol
Vitamin E or a-tocopherol
Vitamin K or fitomenadione

Functions of vitamins

The functions of both water-soluble and fat-soluble vitamins are:

Vitamin A

Participates in reproduction, protein synthesis and muscle differentiation . It prevents night blindness and is necessary to maintain the immune system and to maintain the skin and mucous membranes.

Nutritional needs 0.8-1mg / day

Some sources of vitamin A are:

Carrot
Spinach
Parsley
Tuna
Beautiful
cheese
Yolk
pumpkin
Chard
Apricot

Vitamin B1

It is part of a coenzyme that intervenes in the energy metabolism , therefore, it is necessary to obtain carbohydrates and fatty acids (ATP). Likewise, it is essential for the functioning of the nervous system and the heart.

Nutritional needs: 1.5-2mg / day.

Some sources of vitamin B1 are:

meats
Eggs
Cereals
Nuts
Vegetables
Yeast
Pipes
Peanuts
Chickpeas
Lentils

Vitamin B2

It is also involved in the release of energy and is related to the maintenance of good eye health and skin . Your deficit causes skin problems (for example, dermatitis) and eye symptoms.

Nutritional needs: 1.8mg / day

Some sources of vitamin B2 are:

cheese
Coconut
Mushrooms
Eggs
Lentils
Cereals
Milk
Meat
Yeast
Almonds

Vitamin B3

It is part of two coenzymes (NAD and NADP) and, therefore, is another vitamin involved in energy metabolism of carbohydrates, amino acids and lipids. Its deficit causes a disease called "pellagra", with symptoms such as: skin, digestive and nervous problems (mental confusion, delirium, etc.).

Nutritional needs: 15mg / day

Some sources of vitamin B3 are:

Wheat
Yeast
Liver
Almonds
Mushrooms
Meat
Salmon
Tuna
Green peas
Nuts

Vitamin B5

This vitamin intervenes in different stages of the synthesis of lipids, neurotransmitters, thyroid hormone and hemoglobin . In addition, it helps with the regeneration of tissues. Its deficit is associated with two diseases: megaloblastic anemia and neuropathy.

Nutritional needs: 50mg / day

Some sources of vitamin B5 are:

Beer yeast
Royal jelly
Egg
Mushrooms
Avocado
Cauliflower
Cereals
Peanuts
Nuts
Meat

Vitamin B6

Participates in the metabolism of proteins and fatty acids, the formation of hemoglobin and nucleic acids (DNA and RNA) . It facilitates the release of glycogen from the liver to the muscles. Determinant in the regulation of the central nervous system.

Nutritional needs: 2.1mg / day

Some sources of vitamin B6:

Lentils
Chickpeas
Chicken
Pork
Banana
Cereals
Liver
Nuts
Avocado
Eggs

Vitamin B8

It is necessary for the skin and circulatory system , participates in the formation of fatty acids, helps in the disintegration of carbohydrates and fats to maintain stable body temperature and optimal energy levels. Stimulator of the growth of healthy cells.

Nutritional needs: 0.1mg / day

Some sources of vitamin B8 are:

Nuts
Peanut
Liver
Kidney
Chocolate
Egg
Cauliflower
Mushrooms
Hazelnuts
Bananas

Vitamin B9

Necessary for the formation of cells and DNA, and it is important for the first month of training . Acts together with vitamin B12 and vitamin C in the use of proteins. It helps to maintain the formation of the intestinal tract.

Nutritional needs: 0.3mg / day

Some sources of vitamin B9 are:

Lettuce
Carrot
Parsley
Tomato
Spinach
Nuts
Eggs
Milk
Fish
Liver

B12 vitamin

Essential for the creation of blood cells in the bone marrow . It helps to prevent anemia and is necessary for the functioning of the nervous system.

Nutritional needs: 0.0005mg / day

Some sources of vitamin B12 are:

Carrot
Tomato
Nuts
Eggs
Milk
Fish
Spinach
Lettuce
Beer yeast

Vitamin C

Vitamin C is necessary for the synthesis of collagen, healing , absorption of iron of vegetable origin and, in addition, it is an antioxidant.

Nutritional needs: 60-70mg / day

Some sources of vitamin C are:

Kiwi
Blackberries
Orange
Lemon
Spinach
Parsley
Broccoli
Strawberries
Leek
Tomatoes

Vitamin D

Vitamin D is related to sunbathing because it is obtained mostly by the action of ultraviolet rays (Sun rays). The deficiency of this vitamin causes caries in the teeth and bone malformations. Therefore, its fundamental role is the mineralization of the bones, because it favors the intestinal absorption of calcium and phosphorus.

Nutritional needs: 0.01mg / day

In addition to the solar importance in the acquisition of this protein, some sources of vitamin D are:

Blue Fish
Yolk
Liver
Egg
Mushrooms
Milk
Yogurt

Vitamin E

Vitamin E is an antioxidant that participates in the protection of lipids , therefore, has a protective effect on cell membranes. In addition, it inhibits the synthesis of prostaglandins.

Nutritional needs: 0.08mg / day

Some sources of vitamin E are:

Vegetable oils
Liver
Nuts
Coconut
Soy
Avocados
Blackberries
Fish
Whole grains

Vitamin K

This vitamin is determinant for the synthesis of numerous coagulation factors , since it reacts with some proteins responsible for the process. It is not necessary to store it in large quantity because during its performance it is regenerated.