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Vitamins
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| Recommended by pediatricians during our children's growing years, vitamins are always indispensable, even for adult bodies, because they play a crucial role in the various metabolic functions, i.e. the processes that transform the nutritional substances that enter our body. A lack of vitamins can cause a number of serious problems. |
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Vitamins are indispensable organic compounds that ensure the proper function of our bodies, which usually are not capable of producing them. So it is necessary to consume them, preferably by means of a well-balanced, varied diet, but in certain cases it is necessary to resort to supplements. There are different kinds of vitamins; they are all identified by letters of the alphabet and can be broken down into two basic categories: water-soluble and fat-soluble. The water-soluble vitamins, which include the B, C, H and P groups, are rapidly eliminated from our bodies, whereas the fat-soluble vitamins (A, D, E, K) are not as easily metabolized and they can even turn out to be toxic if taken in large enough doses.
A healthy adult's average daily vitamin needs tend to vary a great deal, depending on the vitamin. It ranges, for example, from 1 mg for vitamin B1 to 100 mg for vitamin C, but under special circumstances, like pregnancy, nursing, periods of growth and convalescence, our bodies' need is greater. And the abuse of certain substances such as coffee, alcohol and drugs, as well as stress and pollution can lead to a vitamin deficiency, referred to as "hypovitaminosis".
Fruit and vegetables are rich in vitamins, but you should always bear in mind that cooking leads to the loss of many nutritive elements. This is why it's always best to eat vegetables raw and utilize cooking methods such as steaming. Plus, it's a good idea to avoid marinating foods too long and always try to cook things as quickly as possible, cutting items into large pieces and not immersing them in water until it has begun to boil.
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WHAT VITAMINS DO AND WHERE THEY COME FROM |
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Vitamin A is found in liver, whole milk, butter, cheese, eggs and yellow, orange and green vegetables. It bolsters the immune system, combating eye problems while promoting the development of strong, healthy bones and teeth. The human liver transforms beta-carotene into vitamin A; beta-carotene is the pigment responsible for the yellow color in vegetables (leaves, fruit and roots), as well as in animals (fats, blood serum, etc.).
Despite the fact they share the same name, the vitamins of the B group (B1, B2, B3 or PP, B5, B6, B8 or H, B9, B12), are quite different in terms of chemical composition and they are found in a wide variety of foods: milk, cereals, meat (especially liver, heart and brain), eggs, fruit and vegetables. Vitamin B1 is absolutely essential, as it helps to ensure the proper functioning of the heart, not to mention its role in guaranteeing the well being of our muscles and nervous system. It is found in dry legumes, whole-grain rice, salmon, mollusks and beer yeast. It is helpful in cases of hyperthyroidism, during nursing and pregnancy and for healing serious burns.
Vitamin C is perhaps the best known of these compounds. In addition to citrus fruit, it is also found abundantly in kiwis, broccoli, cauliflower, strawberries, mangos, papayas, tomatoes and spinach. It promotes the healing of cuts and broken bones, cures anemia and helps ensure healthy gums, teeth and capillaries.
Vitamin D constitutes a sort of exception to the rule. If we get the right amount of natural sunlight, it can actually be synthesized by our own bodies. As a matter of fact, it is often administered to children born during the autumn and winter months by pediatricians, who terminate the treatment by late spring. This vitamin is found in eggs, dairy products and fish, and it promotes the absorption of calcium, making it essential for healthy bones. A deficiency of this vitamin can lead to problems in terms of proper skeletal development and an increase in dental cavities.
Vitamin E is found in wheat flour, almonds, walnuts, hazelnuts and apricot, peanut, olive and sunflower oil. In terms of its beneficial properties, it helps improve muscular strength and physical stamina; it is useful in preventing hair loss and dealing with the unpleasant aspects of menopause; it is successfully used in the treatment of infertility and acne and is also a valuable antioxidant. It can be destroyed, however, by both freezing and excessive heat. So, unfortunately, the vitamin E rich vegetable oils commonly used for frying almost immediately lose their precious vitamin content.
Vitamin K is found in certain vegetables, such as cauliflower, broccoli and beet greens, in liver, eggs and dairy products. It is essential for the healthy functioning of the liver, for the calcification of bones and proper, effective coagulation of the blood. A deficiency of this vitamin leads to major problems for individuals with fractures, as the bones have trouble growing back together; it can also lead to nose bleeds and bleeding gums.
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