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Taking vitamins is important for a variety of reasons, as they fulfill many important functions for the human body, including tissue formation, the proper functioning of the immune system, and the hormonal, nervous, and even coagulation mechanisms of the body. immune system. some blood
There are many types of vitamins, all of which are of equal importance to maintain good health, although it is more common than we think to be deficient in some of them. According to the study ENIDE (Nutrition Assessment of the Spanish diet) on vitamin consumption and deficiency, the most deficient are usually D, A, E and B9, also called acid acid, says Isabel Delgado, dietician-nutritionist. author of the blog Nutricin with Xabe.
The most deficient vitamins are usually D, A, E and B9
There are two types of vitamins. On the one hand, liposolubles that accumulate in the adipose tissue are A, D, E and K, and on the other hand the water-soluble ones that dissolve in the water, explains Scar Picazo, nutritionist. In the case of the latter, which do not accumulate, the body uses those which it needs and eliminates the excesses; it is about vitamin C and group B. Picazo agrees with Delgado to say that more than 90% of the Spanish population does not ingest enough folic acid or B9, a vitamin present mainly in the vegetables with green leaves and in the liver of ruminants.
Vitamin D, synthesized mainly from sunlight, is often essential, especially at certain times of the year. Delgado has therefore urged the population to take advantage of the fact that Spain is one of the sunniest EU countries in winter and in the sun at least a little while each day. This is only in case of severe or prolonged deficiency, it will be necessary to evaluate vitamin D supplementation, the nutritionist says.
The lack of vitamins is linked to many causes, ranging from individual genetics to unbalanced diet. To ensure a balanced intake of vitamins from all groups, it is worth incorporating all these foods to our day.
Egg
This is, along with dairy products, a good source of vitamin D, which however will not be synthesized if it is not accompanied by ultraviolet rays on the skin. Picazo insists that there is a widespread deficiency of this vitamin and Delgado also encourages integrating blue fish such as salmon, mackerel or sardines, as well as fortified foods.
The egg and other animal foods are also good sources of vitamin B12, which is usually not lacking when an omnivorous diet is followed, but that vegetarians and vegans must supplement, explains Picazo.
Carrot
It is one of the queens of vitamin A, of which there are two types. On the one hand, retinol, present in foods of animal origin, such as meat or fish, and on the other hand, beta-carotene, that we find mainly in fruits, vegetables and tubers, which gives the food its orange color. It's a fundamental vitamin in many processes and guarantees vision and good skin health, says Picazo.
Lawyer
It's a food that can not be missed in our diet if we want to get a wide variety of vitamins, says Delgado, as well as healthy fatty acids for the heart. They are not only a good source of Vitamin E, one of the main antioxidants, that is also found in nuts, vegetable oils and seeds, but the quetambin contains B9 or 39%. acidic acid, in addition to many minerals such as potbadium, magnesium, calcium and phosphorus.
oil (dulezidar / Getty)
Olive oil
With green leafy vegetables (Swiss chard, spinach, ruccola, cabbage or parsley), it is a sensational source of vitamin K, among other nutrients, which participates with D in the metabolism of calcium. Vitamin K helps calcium to settle in the bones and not build up in the arteries in the form of plaques, so it plays a fundamental role in blood clotting, says Picazo. Fish, liver, veal or cereals also contain this vitamin, albeit in moderate amounts.
Pepper
Although orange is the one that holds the glory, pepper is a very good source of vitamin C, in addition to a versatile food that can be eaten raw or cooked, as a side dish or as a main course. Vitamin C is a powerful antioxidant, essential for maintaining collagen synthesis. Picazo warns that although it is present in many foods, such as citrus fruits, tomatoes and some fruits such as strawberries or kiwis, it is a vitamin very sensitive to temperature and light , so it gets lost very quickly.
Cereals
These are good sources of vitamins B1, B2 and B3, as well as meat and fish. According to Picazo, unlike vitamin B9, these vitamins are found in a wide variety of foods. It is therefore rare to have an imbalance if our diet is varied. These vitamins of group B guarantee, in a general way, the implementation of cell renewal mechanisms.
Potato
It is, along with other starchy vegetables, poultry meat and vegetables, a food rich in vitamin B6, essential for the proper functioning of enzymes and the immune system, as well as for the development of the brain during pregnancy and childhood. . .
It is a food rich in vitamin B6, essential for the proper functioning of enzymes and the immune system
Dried fruits
Walnuts, almonds, hazelnuts and other nuts, always raw or roasted, are foods that can not be missed in our diet if we want to ensure a good intake of vitamins, says Delgado.
In the case of hazelnuts and almonds, large amounts of vitamin E, nuts and sunflower seeds are rich in vitamin D and are therefore very interesting in winter. Peanuts are good sources of vitamin B3 and citric acid, in addition to providing protein. The idea is to consume them moderately because their caloric intake is high, although they are also very satisfying and play a fundamental role in any balanced diet.
Source: https://www.lavanguardia.com/comer/materia-prima/20190520/462284428227/vitaminas-food-huevos-futos-secos-zanahoria-aguacate.html
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