Vitamins: functions and effects / Vitamine: Funktionen und Wirkung / 维生素：功能和效果 / Vitamines: fonctions et effets / विटामिन: कार्यों और प्रभाव / Vitamine: funzioni ed effetti / ビタミン：機能と効果 / Vitaminas: funções e efeitos / Витамины: функции и эффекты / الفيتامينات: وظائف والآثار
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Vitamins are organic substances that exist in foods necessary for the balance of different vital functions and for growth and physical and mental development. Participate in many important biochemical reactions of the organism. They also act as antioxidant substances. Its deficiency (avitaminosis) causes pathologies, sometimes serious, such as weakness against infections, birth defects, anemia, rickets, scurvy, pellagra, etc.
Each vitamin has specific functions and effects for the body and health.
Vitamins often complement each other by enhancing their effects.
Vitamins, although "vitalize" and release energy, have no caloric value (not fat), but some of them can increase appetite.
Both the deficiency and the excess of a given vitamin can produce, respectively, deficiency pathologies or toxicity problems: toxicity usually occurs when taking vitamin supplements at doses higher than those indicated in the leaflets or when they are exceeded those prescribed by the doctor, but it is almost impossible to produce them by ingestion of the foods that contain them.
Vitamins whose excesses may be most toxic are A, D, E, K and B3
Therefore, the doses must be adjusted to the personal needs of each individual, which vary for reasons of age, sex, health status, pregnancy, lactation, type of diet, etc.
Always it is advisable to be informed about the functions, effects of each vitamin, diseases or deficiency states to which it is applied, and the advisable doses; It is best to stick to the advice of a doctor or pharmacist.
The best way to take the necessary vitamins is with a balanced diet composed of various foods containing dairy, meat, fish, eggs, legumes, potatoes, vegetables, fruits, cereals, nuts, olive oil, etc. A good model could be the so-called "Mediterranean diet"
In Western countries, unlike the third world, food usually provides the basic vitamins (many commercial preparations incorporate them). Deficiencies or deficiency needs are limited to cases with assimilation difficulties or unbalanced or scarce diets: elderly, sick, vegetarians, anorexic, alcoholics, drug addicts, etc . In such cases the doses may be increased through a supplementary treatment prescribed by a physician.
CLASSIFICATION and FUNCTIONS of the main VITAMINS
The vitamins are classified as lipid-soluble (A, D, E and K) and water-soluble (complex B and C). lipid-soluble oils can be stored in the body. The water-soluble ones, however, are eliminated daily.
VITAMIN A (retinol)
Strengthens the immune system.
Protects the mucous membranes (respiratory, digestive, urinary, etc.) against infections and contagion.
Is useful for sight, bones, teeth, skin and the genital system
Together with the vitamins D and C prevents and combats the cold and flu.
An overdose with supplements of this vitamin can cause dermatitis, bone abnormalities, joint pain, constipation, headache, nausea, vomiting and tiredness, so it is recommended, unless medical opinion, obtain provitamin A in the form of plant foods containing beta carotene
Food contains vitamin A: liver of pork and beef, pate, foie gras, carrots, tomato, red pepper, sweet potatoes, spinach, greens, cream, butter, clams, eels, conger, etc.
VITAMIN B1 (thiamine)
Helps the organic and cellular system to convert carbohydrates or sugars into body energy.
Power the nervous system and brain, helping the transmission of nerve impulses. Favors the action of the muscular system.
When insufficient intake of thiamine can be damaged psychic or neuronal damages as well as debilitation and fatigue and when there are prolonged deficiencies of the same usually appears a serious illness known as beriberi (mainly by a poor diet or by malabsorption of the foods, alcoholics can also be affected if they do not take supplements of this vitamin)
Foods contains vitamin B1: pork, ham, liver, kidneys, chicken, fish, eggs, milk, cheese, butter, yogurt, whole grains, whole wheat bread, wheat germ, brewer's yeast, beans, chickpeas , nuts, almonds, hazelnuts, peanuts, pistachios, tomatoes, potatoes, etc.
VITAMIN B2 (riboflamine)
Aid in growth and body development.
Increases cellular energy function.
Stimulates the production of red blood cells.
Encourages the creation of antibodies.
Strengthens the functions of the nervous system (improves memory in older people, relieves migraines).
Favors eye health.
Maintains healthy skin and mucous membranes, etc.
In case of insufficiency of this vitamin can appear states of anemia, weakness, arthritis, depressions, mouth ulcers, problems of wound healing, dermatitis, eye irritation, etc.
Foods contains vitamin B2: red meat, fish, milk, cheese, butter, eggs, mushrooms, spinach, asparagus, wheat germ, whole grains, etc.
VITAMIN B3 (niacin)
It participates in the production of cellular energy through the process of oxidation of foods that are ingested.
Influences growth and body development.
It contributes in the synthesis several hormones and neurotransmitters.
Helps to maintain the good state and functioning of the circulatory system (heart, arteries, veins, control of coresterol, etc).
Also contributes to vitalize the nervous system by improving mental illnesses such as dementia, psychosis, schizophrenia, depression, etc.
It also influences the treatment and improvement of digestive diseases, diabetes, alcoholism, dermatitis, acne and in the degenerative pathologies of aging (Alzheimer's, loss of memory, etc.)
When deficiencies of this vitamin can occur a serious disease denominated pellagra.
Overdose: Excessive and prolonged consumption with supplements of this vitamin usually causes hepatic diseases
Foods contains vitamin B3: red meat, especially liver and kidneys, ham, poultry, chicken, fish, eggs, legumes, whole grains, brewer's yeast, nuts, almonds, bananas, asparagus, tomatoes, peppers, broccoli, etc.
VITAMIN B5 (pantothenic acid)
Obtains energy from the food in favor of the cells of our body thus contributing to the development, growth and other specific tasks that these cells perform in different systems and organic (nervous, bone, muscular , Respiratory, circulatory, digestive, urinary, reproductive, hormonal, etc.); Influences the prolongation of life; Combats infections, inflammations, pains and allergies; Reduces stress; Aliva the evolution of certain type of diabetes; Contributes to good dermal health (acne, flaccidity and wrinkles on the skin) and to the healing of the lesions.
There is usually no vitamin B5 deficiency when there is normal eating and assimilation, although it can occur in certain critical situations where immune defenses are reduced (anorexia, aging, sarcopenia, famine, severe or chronic illness, pregnancy, lactation, alcoholism, Smoking, drug addiction, etc. In these cases the administration of supplements of this vitamin and the rest of group B usually remedy the deficiency)
Foods contains vitamin B5: Red meat, fish, salmon, milk, cheese, butter, yogurt, eggs, honey, royal jelly, mushrooms, spinach, asparagus, wheat germ, whole grains, brewer's yeast, legumes, chickpeas, potatoes, lentils, bananas, tomatoes, cauliflower, broccoli, peppers, avocados, walnuts, almonds, etc.
VITAMIN B6 (pyridoxine)
Helps the organic and cellular system to convert food (carbohydrates, fats, proteins, etc.) into body energy.
Vitalizes and strengthens all systems and devices of the organism, increasing immune mechanisms to prevent and combat many pathologies.
Especially strengthens the nervous and hormonal systems (increases neurotransmitters, serotonin, etc).
Promotes muscular performance; Is useful for preventing or fighting kidney stones; Relieves insomnia and depressive states.
Overdose: Excessive and prolonged consumption with supplements of this vitamin can cause kidney problems
Foods contains vitamin B6: Red meat (livers), chicken, turkey, pork, beef, fish, salmon, tuna, cod, trout, eggs, honey, royal jelly, mushrooms, spinach, asparagus, wheat germ, whole grains Beetroot, legumes, chickpeas, potatoes, peas, lentils, beans, asparagus, bananas, tomatoes, cauliflower, broccoli, turnips, peppers, avocados, yams, walnuts, almonds,
VITAMIN B8 / H (biotin)
Stimulates energy production and cell growth.
Vitalizes the functions of the brain and nervous system (prevents or alleviates diseases such as depression, alzahimer, parkinson's, dementias, etc).
Promotes heart health and circulatory system and lowers bad cholesterol.
Is useful for anemia, weakness and tiredness.
Prevents or relieves diabetes.
Combats obesity and overweight (helps decrease body fat).
Is good for skin health (dermatitis, psoriasis, acne, irritations, etc.)
Foods contains vitamin B8: Red meats (liver); Salmon, brewer's yeast, eggs, wheat germ, almonds, walnuts, peanuts, onion, cauliflower, carrot, tomatoes, potatoes, oats, etc.
VITAMIN B9 / M (folic acid)
Aid to the formation and cellular increase of the organism; Influences the good evolution of the fetus duringthe pregnancy.
Avoids or combats anemia and weight loss.
Prevents cardiac pathologies and circulatory system (heart attacks, stroke, hypercholesterolemia, etc).
Strengthens the functioning of the nervous system (prevents or alleviates pathologies such as alzahimer, psychosis, dementia, depression, as well as many other cognitive and psychiatric problems, ect).
Prevents or combats leukemia and other cancers.
Facilitates digestive functions.
Is beneficial to the health of the skin.
It is recommended to take supplements of this vitamin in situations or states that may lead to its deficiency (advanced age, pregnancy, sarcopenia, anorexia, alcoholism, smoking, etc.)
Foods with vitamin B9: Red meat (liver), beef, chicken, milk, cheese, eggs, beans, locust beans, chickpeas, peas, peas, cabbage, broccoli, cabbage, spinach, asparagus, turnip, soybeans, sunflower seeds, germ Of wheat, etc.
VITAMIN B12 (cyanocobalamin)
It is considered an important vitamin within the B complex.
Promotes the production of red blood cells, thereby avoiding states of anemia. Strengthens the functioning of the brain and the nervous system so it avoids or relieves pathologies like alzahimer, psychosis, dementias, depressions, etc.
Prevents cardiac pathologies and circulatory system (heart attacks, stroke, hypercholesterolemia, etc).
Reduces the danger of danger of cancer.
Periodic blood tests are recommended to verify the levels of this vitamin in situations or states that may lead to its deficiency - such as advanced age, pregnancy, lactation, anorexia, sarcopenia, alcoholism, smoking, etc. - and if necessary to take supplements to avoid such deficiencies.
Foods contains vitamin B12: Red meats (liver); Beef, chicken, milk, cheese, eggs, sardines, tuna, anchovies, herring, octopus, mussels, horse mackerel, salmon, sea bass, trout, mackerel, ham, crustaceans, seafood, etc.
VITAMIN C (ascorbic acid)
Vitamin very important for the health and functioning of all appliances and systems of the human body: it prevents all kinds of diseases and helps in curing them.
Is a potent antioxidant.
It participates in the production, growth, development, conservation and repair of our cells, tissues, muscles, tendons, nerves, bones, endothelium, etc .
Favors the proper functioning of the circulatory system, avoiding heart attacks.
Is considered an important anticancer agent.
Strengthens the immune system: combats anemia.
Along with vitamins A and D, prevents and relieves colds, flu, bronchitis, pneumonia, asthma and other respiratory system pathologies.
Relieves the consequences of smoking.
Their deficiency (usually on poor diet) can lead to a serious illness called pellagra
Foods with vitamin C: oranges, mandarins, lemons, grapefruit, peppers, tomatoes, broccoli, cabbage, chard, spinach, lettuce, asparagus, papaya, melon, watermelon, pineapple, etc.
VITAMIN D (cholecalciferol)
Promotes good condition and development of bones and teeth (combats rickets, osteomalacia and osteoporosis and prevents cavities), strengthens the immune system against the risk of cancer and other diseases
Along with vitamins A and C prevents and fights the flu and the flu.
Exposure to the sun contributes to its formation through the skin (although it is not advisable to do more than 15/30 minutes to avoid burns and skin cancer).
Excess dosages with this vitamin may harm the kidneys (kidney stones) and increase the chance of heart attacks.
Foods with vitamin D: cod liver oil, cow liver, salmon, herring, tuna, sardines, eels, oysters, ham, sausages, eggs, cheese, milk, butter, soy, mushrooms, etc.
VITAMIN E (tocopherol)
Contributes to the formation of body tissues, such as the nervous, muscular and cellular (neurons, red blood cells, sperm, eggs, etc)
Increases fertility
Has antioxidant properties and avoids or combats anemia
Helps the liver function properly (reduces the risk of cirrhosis or cancer in this organ)
Favors the good state of the eyes and the skin and delays the aging process as well as the risk of bone fractures and cognitive impairment associated with this senile process.
Overdose: If consumed in supplements with excessive doses can accumulate in the tissues and cause toxic effects, such as increased levels of blood clotting, increased risk of prostate cancer. It can also produce nausea and abdominal pain.
Foods with vitamin E: olive oil, almonds, walnuts, milk, butter, margarine, cheese, chocolate, meat (especially liver), ham, eggs, fatty heavy, crustaceans, legumes, cereals, fruits, vegetables, etc.
VITAMIN K (naphthoquinone)
Is essential for correct blood clotting
Its deficiency can lead to hemorrhages (bleeding in the urine, feces, nose, bruises, increased menstrual flow, etc.)
Increases or consolidates bone density, preventing fractures in advanced ages
Also favors good irrigation and skin care
Its lack in preterm infants implies the risk of serious specific bleeding.
Overdose: Excessive consumption of this vitamin may interfere with coagulation leading to conditions of anemia; In newborns can cause, in addition to anemia, liver problems (jaundice)
Foods with vitamin K: meat (especially liver), ham, fish, eggs, cereals, wheat germ, broccoli, cauliflower, spinach, parsley, turnips, asparagus, carrots, banana, kiwi, strawberries, Blueberries, olive oil, etc.
WARNING TO READERS OF THIS ARTICLE:
The information and medical opinions contained in this article are for informational purposes only and, in no case, must and can not replace the advice of a physician or pharmacist; Any person who is affected by symptoms or suspected of suffering from a vitamin deficiency or other disease, does not comply with this information, and should consult a doctor, pharmacist or health specialist to advise, Diagnose your condition and prescribe the medication or treatment you feel is appropriate
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