All vitamins fulfill an essential function to enjoy good health. Carrying a varied diet, including food from all groups (dairy, meat, fruits, vegetables, cereals, legumes, eggs, fats, and oils) is the best way to ensure a sufficient supply of each vitamin.
Vitamin A, also known as retinol, is a micronutrient essential for healthy vision. It also plays a role in skin health, gene expression and immune function.
Food sources like: liver, cod liver oil, egg yolk, fish, butter, dairy. Some vegetables contain beta-carotene, which is a precursor of vitamin A. Such is the case of carrot, squash, pumpkin, peach, spinach, chard, tomato, pepper, and sweet potato.
Vitamin C, it acts as an antioxidant, preventing numerous diseases and slowing down the aging process.
It also favors the absorption of non-heme iron (iron of vegetable origin), it is involved in energy metabolism and participates in the synthesis of collagen.
Food sources like: citrus, strawberry, kiwi, melon, fresh parsley, broccoli, tomatoes, peppers, unpeeled potatoes.
It favors the absorption of calcium, which is essential to keep bones and teeth healthy.
It is forming by exposure of the skin to sunlight.
Food sources like: dairy, sardine, fish liver oil, butter, eggs.
It is antioxidant, like vitamin C, who reduces the damage caused by free radicals in cells. Thanks to this, they reduce the risk of suffering cardiovascular disease and cancer, among other pathologies.
Vitamin E is also essential for fertility.
Food sources like: seed and seed oils, nuts, green leafy vegetables.
Vitamin K, an antihemorrhagic, who is essential for proper blood clotting.
Food sources like: green leafy vegetables, vegetable oils, and also a small part of vitamin K is synthesizing in the intestine by an action of specific bacteria.
B vitamins have very different functions. This group comprises:
– Vitamin B1 (or thiamine): is essential for the metabolism of carbohydrates and normal functioning of the nervous system. The best sources of thiamine are whole grains, seeds, meats (beef, poultry, pork), legumes, milk.
– Vitamin B2 (or riboflavin): intervenes in cellular chemical reactions to obtain energy. Foods rich in riboflavin are dairy products, eggs, meats, fish, dark green vegetables.
– Vitamin B3 (or niacin): it forms part of essential coenzymes for various reactions to obtain energy and synthesis of multiple compounds. It also plays a role in gene expression and cell differentiation. Foods rich in niacin are meats and viscera, whole grains, legumes, and seeds.
– Vitamin B5 (or pantothenic acid): involved in necessary hormonal and metabolic processes. Their food sources: viscera (liver, kidneys), meats, fish, yeast, egg yolk, milk, yogurt, whole grains.
– Vitamin B6 (or pyridoxine): regulate certain hormones, ensures a proper functioning of the nervous system and immune system, and intervenes in the metabolism of nutrients and energy.
– Vitamin B8 (or biotin): is essential to keep the health nervous. Foods rich in biotin are egg yolk, yeast, meats, fish, liver, legumes, nuts.
– Vitamin B9 (or folic acid): is a necessary nutrient for the formation of red blood cells and determines the correct closure of the neural tube of the embryo in the first weeks of gestation. The sources of folic acid are the wheat germ, orange juice, meats, dark green vegetables, liver, kidney.
– Vitamin B12 (or cyanocobalamin): also participates in the formation of red blood cells along with folic acid and is involved in energy metabolism. The source foods of cyanocobalamin are egg yolk, dairy, meat, and fish.
Vitamin supplies are many, but supplements also have benefits and can be a good alternative. Especially in training periods, but its use must be controlled by an experienced nutritionist or coach.