The functioning of the body and the well-being of a person depends on whether he takes vitamins in sufficient quantities. If you don’t take enough of them, you may develop avitaminosis, which will affect the functioning of your organs and systems.
Every vitamin or trace element plays a role in the body. What vitamins are vital for humans?
When formulating your diet, it is important to include foods rich in the following vitamins.
- Vitamin A. Responsible for hair, nails, and the musculoskeletal system. It is an important building material for the skin and mucous membranes. Contained in leafy green vegetables, egg yolks, dairy products.
- Vitamin B1. Prevents overweight because it helps process carbohydrates into energy. Supports the heart and nervous system. It is rich in lean meat and by-products, seeds, nuts, legumes.
- Vitamin B2. Helps the major B vitamins to absorb, regulates the endocrine system, improves blood quality. Gets it from cereals, lean meats, eggs, fresh herbs.
- Vitamin B3. Supports the nervous system, reduces the risk of cholesterol plaques, and combats skin imperfections. It can be obtained from poultry, tuna, avocados, potatoes, nuts, and bread.
- Vitamin B5. Produces essential hormones, removes harmful cholesterol from the body, and increases metabolism. It is found in all varieties of cabbage, legumes, eggs, poultry.
- Vitamin B6. Responsible for normal brain function, helps the digestion of protein foods, helps the body produce red blood cells. It can be obtained from nuts, bananas, whole-grain bread, nuts, and avocados.
- Vitamin B7. Helps the body produce essential hormones, and promotes the digestion of proteins and carbohydrates. Yeast, chocolate, soy milk, cow’s milk, and poultry are rich in this vitamin.
- Vitamin B12. Important for normal metabolism and maintaining the nervous system. Contains in seafood, eggs, meat, and milk.
- Vitamin C. Improves the condition of the teeth, gums and mouth, supports the nervous system, increases the body’s resistance in the days of exacerbation of seasonal colds. Accelerates the regeneration process and helps the absorption of iron. It is rich in citrus fruits, cabbage of all varieties, rose hips, black currants, potatoes, strawberries, spinach.
- Vitamin D. Necessary for normal calcium absorption, healthy bones and teeth. It can be obtained from fish oil, fatty marine fish, and dairy products. It is also produced in the sun, so people are shown 10 to 15 minutes daily walks.
- Vitamin E. It is an active antioxidant that helps absorb other vitamins and minerals. To get vitamin E, you need to eat avocados, asparagus, corn, mangoes, and nuts.
- Vitamin K. Responsible for the health of the skin and musculoskeletal system. Can be obtained from beef, fish, liver, leafy vegetables, greens, and eggs.
What is the danger of vitamin deficiency? Lack of vitamins can manifest itself as pale skin, poor mood, fatigue, sleepiness.
