|
Every vitamin has a specific role and for your daily needs, all you need to do is to invite the rainbow’s colors into your plate. Red contains Vitamin C, green is rich is iron, yellow/orange in vitamin A, blue/purple in phenols (substances that increase HDL- i.e. good cholesterol in the blood), and white contains alliums (substances found in onions, which help reducing risks of heart diseases and other forms of cancer)
There are 13 vitamins which are classified as follows:
• Fat-soluble vitamins dissolve in fats and can be stored in the body. This group encompasses vitamins A, D, E and K, which are mainly found in foods of animal origin and in vegetable oils.
• Water-soluble vitamins dissolve in water. They cannot be stored in the body and are eliminated through sweat and urine. Adequate daily intakes are therefore indispensable through feeding. These are vitamins C and the derivatives of group B (B1, B2, B3 or PP, B5, B6, B8, B9 and B12), which are contained in almost all food groups: meat, fish, dairy products, eggs, cereals, fruits and vegetables.
Vitamins’ Role and Sources
Vitamin A
Vitamins A are found in two forms:
• Retinol: is the active form of Vitamin A. It is directly absorbed by the body.
Sources: foods of animal origin, such as fish liver, veal and pork, milk and its derivatives, as well as egg yolks.
• Provitamin A: is the precursor for Vitamin A and is most commonly known as beta-carotene. It is converted by the intestine into retinol used by the body.
Sources: vegetables and fruits of yellow-orange color (carrots- apricots- yellow and orange peppers- melon- pumpkin…)
Vitamin A has multiple functions:
• It is essential for good nightly vision;
• It helps the development of epithelial tissues (cornea- intestine and respiratory tracts);
• Vitamin A acts positively on the skin, as it helps to heal wounds and scar tissues after surgery and prevents dermatological problems like acne;
• It contributes to cells’ growth;
• It slows down the ageing process;
• It reduces susceptibility to infections;
• It strengthens the immunity system;
• It promotes sun tanning.
Vitamin B1
• It is involved in converting glucoses (sugars) into energy;
• It stimulates the appetite
• It assists in the proper functioning of the nervous system and stimulates brain function and memory;
• It helps to heal wounds and scar tissues after surgery.
Sources: pork meat, animals’ liver, milk and its derivatives, egg yolks, yeast, and the germs of many cereals.
Vitamin B2
• Contributes to the conversion of foods into energy;
• Maintains the skin and the mucous membranes in good health;
• Contributes to fetuses’ growth;
• Maintains good eyesight and promotes the proper functioning of the optical nerve.
Sources : pork and beef meat, animals’ liver, heart and kidneys, milk and its derivatives, eggs, yeast, the germs of many cereals and dry fruits.
Vitamin B3
• Reduces bad cholesterol (LDL) and increases high cholesterol (HDL);
• Lessens triglycerides;
• Provides energy;
• Is involved in the proper functioning of the nervous system.
Sources: fruits and vegetables, dairy products.
Vitamin B5
• Promotes the activity of cells, mainly at skin, hair and mucous membranes’ level;
• Reduces inflammatory pains;
• Stimulates the growth of hair and nails.
Sources: meat, fish, eggs, milk, vegetables and yeast.
Vitamin B6
• Plays a role in the synthesis of lipids and proteins;
• Acts against stress and anxiety;
• Allows the formation of red blood cells;
• Contributes to the proper functioning of arteries and heart.
Sources: egg yolks; liver, meat and fish, leguminous plants (lenses, peas, beans), bananas, grapes, carrots, and nuts.
Vitamin B8
• Converts sugars and certain fat acids into energy;
• Prevents hair loss.
Sources: sheep or veal’s liver, egg yolks, Soya, whole rice, oysters, leguminous plants, fish, orange and potatoes.
Vitamin B9 or folic acid
• Contributes to the renewal of body cells;
• Assists in the proper functioning of the brain and the nervous system;
• Helps cell oxygenation;
• Is essential for the development of maternal tissues and the fetus’ growth.
Sources: green vegetables, fruits, cheese, eggs, liver and its derivatives (pâté…) and leguminous plants.
Vitamin B12
• It is necessary for the creation of red blood cells and fighting anemia;
• It is indispensable for the renewal of body cells.
Sources: animal proteins and dairy products.
Vitamin C or ascorbic acid
• Fights against the cellular ageing process;
• Enhances resistance to viral and bacterial infections;
• Protects blood vessel walls;
• Helps iron’s absorption;
• Acts as an antioxidant;
• Helps to heal wounds and scar tissues;
• Is involved in eliminating toxic substances;
• Contributes to collagen’s formation;
• Alleviates tiredness.
Sources: citrus fruits, kiwis, red fruits and vegetables (tomatoes, radishes…), vegetables (parsley, pepper, sweet peppers), animals’ liver, and the flesh of certain fish like salmon, tuna and eel.
Vitamin D
• Optimizes bones’ mineralization as the child grows and throughout life.
• Increases the absorption of calcium and phosphorus by the intestine.
• Stabilizes calcium rate in the blood and the tissues.
Sources: sunshine, the oils of fish liver, mushrooms, yeasts and cereals.
Vitamin E
• Protects the cells and slows down the ageing process;
• Delays certain forms of cancer;
• Prevents cardio-vascular diseases by reducing bad cholesterol in the blood;
• Improves immunity;
• Contributes to the synthesis of red blood cells.
Sources: meat, eggs, milk and its derivatives, dry fruits (peanuts, nuts, almonds), vegetable oils, wheat germs and fish oils.
Vitamin K
• Acts as an anti-hemorrhagic factor that is necessary for the coagulation of blood;
• Helps to bind calcium to bone.
Sources: spinach, cabbage, milk and liver.
|
