We explain what vitamins are and the benefits of consuming them. Also, what are its characteristics and the types of vitamins there are.
What are vitamins?
The vitamins are various substances that promote the proper functioning of the body but which, in general, cannot be synthesized by the body, but must be obtained through food intake.
Vitamins are, therefore, essential nutrients for the body, a deficiency (avitaminosis) of which can cause disease and weaken the body (and an excess of which, known as hypervitaminosis, can also be harmful).
There are different categories of vitamins according to their chemical composition and their functions in the body, but Almost all of them operate as precursors of coenzymesthat is, regulatory or catalyst substances (that increase the speed) of different body reactions.
Nevertheless, the body’s daily demand for vitamins is very smallso these needs can be covered with a more or less balanced diet, especially including raw foods such as fruits or vegetables, since some dissolve easily in water during cooking.
History of vitamins
Although it was known since ancient times that Eating certain foods benefited certain aspects of healthvitamins were never mentioned until the 18th and 19th centuries, when the study of scurvy that affected European sailors (a disease caused by a deficiency of vitamin C) eventually led to the discovery that there were unknown substances in food that were essential for life.
But it was not until 1929 that Frederick Hopkins and Christiaan Eijkman, winners of the Nobel Prize in Medicine, discovered the existence of several vitamins.
Classification of vitamins
Vitamins are usually classified based on their ability to dissolve in water: they are water-soluble if they dissolve in water or fat-soluble if they do not dissolve in water. This solubility is determined by the chemical structure of each vitamin and, therefore, influences the foods that contain them.
Of the 13 vitamins necessary for the human body, we have:
- Water soluble. Most B vitamins (B1, B2, B3, B5, B6, B7, B8, B9, B12) and vitamin C. Excess of these vitamins are excreted in the urine (except B12), and they must consumed daily.
- Fat-soluble. Vitamins A, D, E and K. These vitamins can be stored in the body (in the liver and as part of fats) and, therefore, do not require continued intake.
Role of vitamins in the body
Vitamins are precursor substances of coenzymesthat is, they form necessary steps in the construction of certain types of proteins that fulfill active regulatory roles.
Vitamins are essential molecules whose presence in the body allows it to function properly, since they are part of the catalysis of almost all reactions that occur in the body. For example, Vitamin C is strongly linked to the immune response and, therefore, its intake is recommended to combat flu and temporary viruses.
Nomenclature of vitamins
Although they are usually abbreviated with a letter and a number, in order to group them according to their chemical similarities (especially those that make up the very numerous B complex), the chemical compounds of vitamins are named as follows:
- Vitamin A. Retinolphthalin.
- Vitamin C. Ascorbic acid.
- Vitamin E. Tocopherol.
- Vitamin D. Calciferol.
- Vitamin K. Phytomenadione.
- Vitamin B1. Thiamine.
- Vitamin B2. Riboflavin.
- Vitamin B3. Niacin.
- Vitamin B5. Pantothenic acid.
- Vitamin B6. Pyridoxine.
- Vitamin B7 and B.8. Biotin.
- Vitamin B9. Folic acid.
- Vitamin B12. Cobalamin.
Avitaminosis
Vitamin deficiency can be more or less dangerous for the body, since can cause mild illness or even deathThere is, however, a debate about the real possibility of vitamin deficiency, given that, on the one hand, the nutritional needs of the body are small; but at the same time, the actual presence of these in food is also small.
Possible symptoms of mild avitaminosis would be: muscle pain, chronic fatigue, nail stretch marksbleeding gums, memory problems, lack of mood, clumsiness and vision problems.
Hypervitaminosis
Excessive consumption of vitamins can be a risk factor for health, too. Water-soluble vitamins, when excreted in urine, are not as high a risk factor as fat-soluble vitamins or B12, which can be stored in the liver.
Fat-soluble vitamins They have a considerable toxicity valueespecially in the case of vitamins A and D, or B3. However, cases of toxicity inherent to the abuse of vitamin E and B1 have been diagnosed, but this requires extremely high levels over prolonged periods of ingestion. B3 and B6 are also highly toxic in disproportionate quantities.
Recommended intake of vitamins
Most industrial treatments and processing remove the vitamin content of foods, so The consumption of raw fruits or steamed vegetables is recommended (or raw), to preserve their nutritional value to the maximum.
It is estimated that five servings of vegetables or fruits daily It is the ideal measure to provide the body with the necessary vitamins.
Food sources of vitamins
There are foods rich in a specific type of vitamin, the knowledge of which allows us to direct our diet towards a greater (or lesser) consumption of them:
- Vitamin ACod liver oil, carrots and fruits with beta-carotene (pigment present in plants and fruits).
- Vitamin CCitrus fruits (lemon, lime) and most fresh foods.
- Vitamin B1. Rice and cereal bran.
- Vitamin DCod liver oil, olive oil and sunflower oil.
- Vitamin B2. Red meat, dairy products, eggs.
- Vitamin E. Wheat germ, unrefined vegetable oils, green vegetables.
- B12 vitamin. Fatty foods, red meat, eggs.
- Vitamin K. Legumes.
- Vitamin B5. Meat and whole grains.
- Vitamin B6. Meat, dairy and egg.
- Vitamin B3. Meat, eggs and cereals.
- Vitamin B9. Legumes in general.
Vitamin D synthesis
Vitamin D It can be produced by the body in the direct presence of the sun on the skin.. That is why it is known as the “sunshine vitamin”, since there are those who mistakenly think that it is sunlight that “transmits” it. For vitamin D to be synthesized in the body, it is necessary for the sun to have contact with the skin.
Diseases associated with vitamins
There are numerous diseases originating in chronic deficiency of one or more vitaminsas well as its excess, which contrary to popular belief, does not maximize child growth or enhance athletic performance. These diseases include:
- Scurvy. Due to vitamin C deficiency, it causes bleeding gums and nails, poor healing and death.
- RicketsCaused by the absence of vitamin B1, it is also known as Beriberi and is usually associated with cardiovascular or neurological symptoms, as well as extreme weakness and chronic emaciation.
- OsteomalaciaCharacterized by bone weakness, as well as other disorders such as osteoporosis, it may be due to the absence of vitamin D, essential for calcium absorption.
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References:
- United States National Library of Medicine.
- MSD Manual. Version for professionals. msdmanuals.com
- Principles of Biochemistry. Lehninger. Fifth edition. Omega Publishing.
- “Vitamin” in Wikipedia.