Introduction
There are 13 vitamins that are extremely important for the body and without which your health is shaky, affecting your other organs, including skin appearance.
History
Vitamin complex
There are a lot of vitamin complex out there in all forms, quantities and mixtures of vitamins. The best way to select a good vitamin complex is to understand in the first place what vitamins do. You should know that oral administration of a vitamin complex and minerals lead to a relatively low percentage of absorption for certain patients, sometimes even 0%. In this case, there is another method of administration, one that ensures an ideal level of absorption. Vitamins and minerals are substances that our bodies need to develop normally. They are present in the food we eat every day, in different concentrations depending on the meal. Different types of food have different concentrations of vitamins. There are two types of vitamins: fat-soluble and water-soluble. Make sure you use a proper diet with healthy food that is rich in vitamin complex.
Features
You probably know what they are, but you give much importance to what benefits each one offers. Here they are:
-Vitamin A is an antioxidant that prevents destruction of blood cells, improves vision, especially at night and helps reproduction. In addition, the children grow better bones and help the immune system function properly. Serve colorful fruits and vegetables, milk, liver and cereals.
-Vitamin C: citrus fruits are the richest source in vitamin C and they beautify the skin, strengthen the bones, they are the most important antioxidant. Also known as ascorbic acid, witch one can find in broccoli, peppers, and tomatoes. If you fry or freeze these vegetables you lose a lot of nutrients. It is best to cook in steam.
-Vitamin D: look for fortified milk with vitamin D, if you want a better assimilation of calcium and phosphorus, so that you have healthy bones and teeth. Egg yolk, liver and fish are also great indicated sources.
-Vitamin E: is essential for good immune system and a perfect metabolism. Vegetable oil and leafy vegetables are excellent sources, like nuts and seeds. Be careful, though, because it may interact with certain blood thinning medications.
-Vitamin K: helps prevent blood clots. Newborns receive an injection of this vitamin after their arrival in the world, for good blood circulation. Spinach is very important also, like blueberries, blackberries and kiwi.
-Vitamin B: frozen spinach has about 100 micrograms of folic acid a half cup. Whether thiamine, riboflavin, niacin, biotin, vitamin B6, vitamin B12 or folic acid. Proteins from chicken, beef and fish are good sources, like vegetables. Folic acid is most important, because the role it plays in DNA structure. Especially pregnant woman must have this element in the body.
Vitamin A can absorb an orange, watermelon, blackberries, peaches, kiwi and apple, advises Buzz. This vitamin plays an important role in reproductive cells, the formation of hormones, stimulating the immune system, improve eyesight and hair growth.
To absorb vitamin B1, known as thiamine, should eat bananas, pears, lemon, raspberry, orange, mango, grapefruit and pineapple. This vitamin is important to ensure normal functioning of the heart, nervous system and muscles.
Vitamin B2, riboflavin, which plays a significant role in red blood cell production, growth and body development and reproduction, is found in large amounts in kiwi.
Bananas, peaches, watermelon, kiwi and honeydew melon are a good source of vitamin B3, important for the functioning of the digestive and nervous systems.
Vitamin B5, is found in oranges and bananas.
Pyridoxine or vitamin B6 helps produce antibodies and therefore plays an important role in proper immune system function. One can absorb the banana and watermelon. Its deficiency can lead to nausea, irritability, insomnia, asthma and allergies.
Vitamin B9 one can absorb the strawberry, blackberry, kiwi, oranges and bananas.
One of the most important vitamins, vitamin C, is found in apples, bananas, pears, oranges, lemons, plums, strawberries, raspberries, blackberries, grapes, mangoes and watermelon.
Vitamin E is an antioxidant that protects body tissues and cells from any damage caused by free radicals. It is found in kiwi, mango and peanuts.
To absorb vitamin K you should eat grapes, kiwi and berries.
