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8 essential vitamins for the human body and how to include them in the diet
Nutritionist teaches the importance of a diversified diet to ensure adequate nutrient intake
Published on October 25, 2024 at 5:23 pm
A diversified diet is the best way to ensure that you absorb all the vitamins your body needs. Credit: Image: Oleksiy Mark | Shutterstock
A balanced diet is the key to keeping the body healthy and fully functioning, and vitamins play a crucial role in this process. They help with metabolism, strengthening the immune system and contributing to general well-being.
“The most effective way to ensure adequate intake of all these vitamins is to maintain a diverse diet, rich in fruits, vegetables, whole grains, lean proteins and healthy fats. In some cases, such as restrictive diets or specific health conditions, supplementation may be necessary, but always under the guidance of a health professional”, highlights Tatiane Araújo, nutritionist and PhD in Food Science and Technology, teacher and course coordinator of Nutrition at Faculdade Anhanguera.
Below, the nutritionist highlights 7 essential vitamins for the human body and in which foods to find them:
1. Vitamin A
Vitamin A is essential for vision, cell growth and the health of the skin and mucous membranes, the body’s first defense barriers. Therefore, it also plays an important role in strengthening the immune system.
Food sources: carrots, sweet potatoes, pumpkin, spinach, mango, liver and eggs.
2. Vitamin B1
Fundamental for energy metabolism, vitamin B1 helps convert carbohydrates into energy and improves the transmission of information within the nervous system.
Food sources: whole grains, pork, seeds and legumes such as beans and peas.
3.Vitamin B9
Important for DNA synthesis and cell growth, especially during pregnancy, as it contributes to fetal development, vitamin B9 helps prevent anemia and has been associated with improvements in brain activity.
Food sources: leafy vegetables, beans, peas, whole grains and avocado.
4. Vitamina B12
Vitamin B12 is essential for the formation of red blood cells and the proper functioning of the nervous system. Its deficiency can result in two types of anemia, “pernicious”, in which there is a decrease in red blood cells, and “megaloblastic”, characterized by the production of large and abnormal red blood cells by the bone marrow.
Food sources: meat, fish, dairy and eggs. For vegetarians, vitamin B12 can be obtained through fortified foods or supplements.
Present in citrus fruits, vitamin C is essential for strengthening the immune system Credit: Image: New Africa | Shutterstock
5. Vitamin C
Known for its antioxidant properties, vitamin C is essential for strengthening the immune system, absorbing iron and maintaining the skin’s collagen synthesis.
Food sources: citrus fruits (orange, lemon, tangerine), strawberries, kiwi, peppers and broccoli.
6. Vitamin D
Vitamin D is crucial for bone health, helping with the absorption of calcium and phosphorus. It also plays an important role in strengthening the immune system, as it increases innate immunity (the body’s first defense) and induces the production of antibacterial peptides.
Dietary sources: Sun exposure is the main source. It can also be found in fatty fish (salmon, sardines), beef liver, and eggs.
7. Vitamin E
Vitamin E acts as an antioxidant, protecting the body’s cells against damage, such as ultraviolet radiation and cigarette smoking. It also improves immune response and skin health.
Food sources: vegetable oils (sunflower, soybean, corn), nuts, seeds, spinach and avocado.
8. Vitamin K
Essential for blood clotting and bone health.
Food sources: green leafy vegetables such as kale, spinach, broccoli, as well as eggs and liver.
“Incorporating a variety of foods rich in vitamins into your daily life is essential to prevent nutritional deficiencies and ensure the proper functioning of the body. Vitamins, together with other nutrients, form the basis of a balanced diet that contributes to longevity and quality of life”, concludes Tatiane Araújo.
By Nicholas Montini Pereira
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