VITAMIN HAS ITS OWN FUNCTIONS
All vitamins have the same roles and benefits in the body.
They can act on different levels of the human body and intervene in numerous functions.
1) VITAMIN A
A fat-soluble vitamin with numerous advantages, especially for eye health.
This particular vitamin is in fact an essential component of "rhodopsin", a protein that absorbs light; it also participates in the differentiation and growth of cells.
Essential for the health of the skin, mucous membranes, heart, lungs, and kidneys.
Furthermore, numerous studies have shown that vitamin A also plays a role in the immune and reproductive systems.
2) VITAMIN B1
Also called the name of "thiamine", particularly important for the production of energy in the body, playing an essential role in the energy metabolism of carbohydrates by participating in the development and functioning of cells at all levels of the human body.
Besides, vitamin B1 acts on the transmission of nerve impulses.
It's partly destroyed by heat and industrial treatments for the preservation and handling of food; its possible excess is eliminated via the urine, while its deficiency causes "polyneuritis" and heart failure.
3) VITAMIN B2
Also called "riboflavin", it's very useful for the production of energy in the body by participating in all the biochemical reactions of energy production drawn from carbohydrates and lipids.
Besides, vitamin B2 has benefits for the eyes, skin, and mucous membranes.
It's sensitive to light but stable to heat, so cooking food doesn't significantly alter its concentration. Vitamin B2 deficiencies may occur in particular cases such as in the presence of trauma or burns, and diseases such as cirrhosis, tuberculosis, and especially diabetes. The deficiency of this vitamin can cause deficiencies of other vitamins since it's involved in the reactions of their metabolism: therefore poly vitamin deficiencies can be established.
4) VITAMIN B3
Also called vitamin PP or "niacin", it helps meet energy needs, and can also help reduce the feeling of tiredness.
Vitamin B3 is particularly known for its benefits on the digestive system, nervous system, and skin.
Vitamin B3 is heat resistant, but easily passes into the cooking water: this should always be recovered, or steam cooking should be preferred.
5) VITAMIN B5
Also called by the name "pantothenic acid", its main function consists in the synthesis of coenzyme A, a very important molecule that participates in numerous metabolic pathways of the organism, in the metabolism of carbohydrates, lipids, and proteins, moreover, it participates in the synthesis of some hormones that are essential for us.
it's very common in nature: it's contained in all foods of plant and animal origin, it's therefore not easy to run into a deficiency, except in the case of malnutrition and alterations of the intestinal bacterial flora, such as after treatments with antibiotics.
6) VITAMIN B6
Also called "pyridoxine", it participates in more than 100 metabolic reactions of our organism; Vitamin B6 is mainly known for its role in the metabolism of proteins in the release of glucose; it also participates in the synthesis of some hormones and the formation of hemoglobin of red blood cells.
it's very common both in foods of animal and vegetable origin, therefore also, in this case, its deficiency is rare, with a healthy and varied diet. It's heat stable but is altered by light and oxidizing substances.
7) VITAMIN B8
It can be known as vitamin B7 or H and is also called "biotin". Like the other B vitamins, it participates in the production of energy in the body.
It can contribute to normal energy metabolism, the functioning of the nervous system, and the support of mental functions. It can also help nourish hair, skin, and mucous membranes.
It's quite stable to heat, especially in an aqueous solution, but is rapidly destroyed by ultraviolet rays. Vitamin H deficiency is quite rare, but it can be found in people who eat a lot of raw or soft-boiled eggs: raw or undercooked egg white contains a substance called "avidin", which captures and binds this vitamin making its absorption impossible.
This phenomenon doesn't happen with well-cooked egg white, because the heat denatures the "avidin".
8) VITAMIN B9
Also called "folic acid" or "folate", vitamin B9 is often cited for its importance in the pre-conception period, in pregnancy, and during breastfeeding. In fact, this vitamin plays a very important role in the development of all the cells of the organism: nerve, epidermal, liver, and intestine. It also intervenes in the renewal and functioning of red blood cells, which are essential for the correct oxygenation of the body. Furthermore, vitamin B9 is involved in the synthesis of the so-called "chemical messengers" necessary for the proper functioning of the nervous system.
It's sensitive to light and heat: in fact, it's very important to recover the cooking water of the vegetables, in which it can disperse up to 95%; moreover, even raw vegetables, if stored at room temperature, lose up to 70% of folic acid already after three days. Its deficiency is quite widespread, due to dietary errors, infectious diseases, drug therapies, malabsorption, and especially during pregnancy, even if the diet is balanced.
In pregnancy today it's recommended to take it with supplements starting from the first months, to avoid the malformation of the fetus.
9) VITAMIN B12
Also called "cobalamin", also called "anti-anemic" vitamin. It allows counteracting various forms of anemia, a health problem characterized by a lack of red blood cells. Essential for the proper oxygenation of the body.
Furthermore, this vitamin plays a very important role in the proper functioning of the nervous system and the synthesis of DNA.
it's present only in foods of animal origin.
If the diet is complete, the deficiency of vitamin B12 is not very frequent, but it can be observed in subjects who follow a strictly vegetarian diet, in which case it's necessary to supplement this important vitamin, otherwise the onset of anemia for impaired maturation of red blood cells, and disorders of the nervous system.
10) VITAMIN C
Also called Ascorbic Acid: this name refers to its anti-scurvy action, a serious vitamin C deficiency disease, which now essentially disappeared but once common among sailors who, due to very long journeys, did not have fresh food for prolonged periods.
Certainly one of the best known, and one of the most argued given the countless benefits that this vitamin can offer us.
Known to stimulate the body's defenses against infectious attacks, in particular those of bacterial or viral origin. A powerful natural antioxidant, that helps to defend the body from damage caused by oxidative stress. It should be remembered that this phenomenon corresponds to the accumulation of hyper-reactive oxidizing species harmful to cell survival and involved in the premature aging of the organism.
Vitamin C also participates in other biochemical processes, including intestinal absorption of iron and the synthesis of collagen, a protein essential for the formation of connective tissue in the skin, ligaments, and bones.
Its requirement increases if you are a smoker because nicotine destroys a large percentage of it.
Its concentration decreases with exposure to air and with cooking, which should be short and with little water to maximize the quantity present in the fresh vegetable.
11) VITAMIN D
Also known as the "sunshine vitamin".
Although it can be synthesized in the skin under the action of ultraviolet rays, this vitamin is very popular as a nutritional supplement to meet all the body's needs.
Its main function is to increase the intestinal absorption of calcium and phosphorus, two minerals essential for the bone structure and the mineralization of the teeth.
Adequate vitamin D intake can help prevent some diseases, such as osteoporosis and osteoarthritis.
This vitamin is also involved in cell renewal, maintaining muscle function, and the body's immune system.
12) VITAMIN E
This vitamin has some similarities with vitamin C.
It has an antioxidant action, preventing cellular and organism aging; moreover, it's able to stimulate the immune defenses and to counteract some infections of bacterial or viral origin.
13) VITAMIN K
Vitamin K plays a key role in the blood clotting process. It also promotes the fixation of calcium on the bone protein matrix thus contributing to bone strength. Studies show that adequate vitamin K intake helps both prevent certain cardiovascular ailments and keep bones healthy.
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