We are the most perfect machine ever 'invented' but as such we need the right doses
of quality fuel
to achieve our best.
Beyond obsessions with calories ingested, the objective should be to make sure that we are supplying our body with the 'fuel' it needs to function properly.
In this mission,
the role of vitamins
, biologically active organic molecules that are found in small amounts in food
,
is essential
.
There are
13 vitamins
, which are classified as:
fat-soluble
, which are A, D, K and E and are soluble in lipids (fats);
and
water soluble
, which are those of group B (B1, B2, B3, B5, B6, B7, B9 and B12) and vitamin C, soluble in water.
These are the
functions
of each one of them and the consequences that their
deficit
can have on our health, according to a guide collected by the Melio medical team, an online platform specialized in blood analysis.
Vitamin A or retinol
Strengthens the immune system, protects vision, proper development of bones and teeth, healthy skin and mucous membranes.
It has a high antioxidant power and is essential for embryonic growth during pregnancy.
It is present in
dairy products, egg yolks, oily fish
and in very high amounts in the liver of animals.
It is also found in the form of -carotene in carrots, tomatoes, spinach, lettuce, etc.
How does your deficit affect?
It can cause blindness, growth retardation, infertility,
alterations in menstrual cycles, increased susceptibility to infections and skin problems
(hyperkeratosis).
Its excess can cause headache, fatigue, irritability, dizziness, gastric disorders, hydrocephalus, edema, among others.
Vitamin B
Within the group of vitamin B, B9 and B12 are the most interesting to measure in a blood test, since their deficit is the most common and generates important health problems.
Vitamin B12 is
essential for the formation of red blood cells
, the maintenance of the central nervous system and the generation of energy.
Its absorption is conditioned by drugs that inhibit the production of acid in the stomach, such as omeprazole.
It is produced only by bacteria in the colon, but its absorption is not possible in this part of the intestine.
However, these bacteria are ingested by animals and therefore can be obtained through
meat or fish and to a lesser extent in eggs, dairy and shellfish
.
How does your deficit affect?
Pernicious anemia (low level of red blood cells).
It is characterized by
paleness, fatigue, weight loss and irregular functioning of the nervous system
.
Vitamin B9 or folate
It is involved in the synthesis of nucleic acids, the
growth and development of the nervous system
.
Also in embryonic development, so supplementation is recommended for pregnant women.
Furthermore, vitamin B9 is involved, along with vitamin B12, in the metabolism of homocysteine, the elevated levels of which are associated with the risk of cardiovascular diseases.
It is present in
green leafy vegetables, eggs, milk, liver, and citrus fruits
.
It is important to know that, when cooked, more than 50% of this vitamin can be lost in the cooking water.
Folic acid is a synthetic variant of folate that can be absorbed and used more effectively by the body, and is found in fortified foods and dietary supplements.
How does your deficit affect?
Megaloblastic anemia (similar to that caused by B12 deficiency),
memory problems or congenital malformations such
as alterations in the fetus or an increased risk of developing diseases such as diabetes, autism or leukemia.
Vitamin B1 or thiamine
It is found in
whole grains, nuts, brewer's yeast, legumes, and in meat, milk, eggs, and fish
.
Keep in mind that it is very water-soluble, so it can get lost in the cooking water.
In addition, the compounds in tea and coffee, raw fish can inactivate it and alcohol reduces its absorption
How does your deficit affect?
It can lead to
neuronal diseases such
as Wernicke-Korsakoff encephalopathy or Beriberi.
Vitamin B2 or riboflavin
It is necessary to keep the skin, the lining of the digestive tract and blood cells in good condition.
It is found in
liver and pork, oily fish (sardines), cheese, egg yolks, almonds, lentils, and spinach
.
How does your deficit affect?
It can cause
oral problems
.
It is also related to anemias.
Vitamin B3
It is involved in metabolic processes such as
energy generation, DNA repair, neurotransmitter production, hormone synthesis
, etc.
It is found in
meat, oily fish, dairy, eggs, legumes, brewer's yeast, and whole grains
, but it can also be synthesized in the body from tryptophan.
How does your deficit affect?
It can cause a disease known as 3D or pellagra:
dermatitis, diarrhea and dementia
.
As with B1, supplementation is recommended in alcoholics, as it causes poor absorption.
Vitamin B5 or pantothenic acid
It is involved in metabolic processes such as
detoxification
, energy production, synthesis of fatty acids, steroid hormones and vitamins.
It is important to regulate the production of hormones in the adrenal glands involved in the response to stress, so the contribution must be ensured in these situations.
How does your deficit affect?
Its deficiency is rare, since it is widely present in foods of animal and vegetable origin (very rich in royal jelly), but it can cause
muscle weakness, cramps and fatigue
.
Vitamin B6 or pyridoxine
It is involved in the metabolism of amino acids and red blood cells.
It maintains the proper functioning of
the immune system and the nervous system
, since it is involved in the production of neurotransmitters, important for mood.
In vegetables it can be found in
whole grains, legumes, nuts and bananas and in animals in meat and especially in the liver
.
How does your deficit affect?
It is rare, but can cause
dermatitis, confusion, seizures, and anemia
.
It is recommended to increase the consumption of B6 in cases of depressive syndromes, premenstrual syndrome and anemia.
Vitamin B8 or H
It is involved in many metabolic processes, but its role in cell duplication and fat metabolism can be highlighted.
Foods rich in this vitamin are
egg yolk, liver, dairy products and brewer's yeast
.
How does your deficit affect?
It can cause
problems with the skin, capillaries and nails
.
Vitamin C or ascorbic acid
It is a
powerful antioxidant that participates in the absorption of iron,
in the synthesis of collagen, and in many other metabolic processes.
It is found in high quantity mainly in
fruits
(strawberry, kiwi, orange, lemon and tangerine) and raw vegetables (red pepper, broccoli and watercress).
Cooking them reduces their content by about half.
Of all these,
the red pepper is the one with the highest quantity
, being three times greater than in the orange.
It is very sensitive to temperature, light and oxygen, oxidizing easily, so cooking vegetables can remove vitamin C.
How does your deficit affect?
Vitamin C concentrations drop considerably during infections, and supplementation can decrease the risk, duration, and severity of
lower respiratory tract infections
.
Vitamin D or calciferol
Together with vitamin B9 and B12, it forms the trio of most important vitamins when it comes to reviewing in an analytical.
Vitamin D is necessary for the
absorption of minerals such as calcium or phosphorus, intimately linked with bone health and other metabolic processes
.
It is also very important for the proper functioning of
the immune system
and the regulation of the inflammatory response.
20% is obtained through the diet
, including in foods such as fatty fish (salmon, tuna or mackerel), egg yolk or cheese.
The remaining 80%
is obtained by skin synthesis thanks to the action of
UV rays.
How does your deficit affect?
It can cause
osteoporosis
in adults (especially in postmenopausal ages) or
rickets
in children.
They have also been associated with obesity, diabetes, increased cardiovascular risk, chronic pain, irritable bowel syndrome, and increased risk of infection and complications from respiratory infections.
Vitamin E (tocopherols and tocotrienols)
They protect against free radicals and oxidative stress and maintain the proper functioning of the nervous system and the immune system.
It prevents the oxidation of other vitamins and that is why it is widely used in industry as an additive (E-307) to protect fatty foods from rancidity.
It is found in high-
oil
vegetables
(olive or sunflower), nuts, seeds, and avocados
.
How does your deficit affect?
Although not very common, erythrocyte hemolysis (destruction of red blood cells),
neurological and muscle problems can occur
.
Vitamin K
It influences bone health, as it helps mobilize calcium to the bones, but it is also important for blood clotting.
Vitamin K is present in
plant foods, especially high in Kale, but also in spinach, broccoli, lettuce, and cabbage.
It is also produced in the intestinal microbiota.
How does your deficit affect?
It can increase the
risk of bleeding
(important to ensure intake in people with anticoagulant treatment), formation of calcifications in different tissues and bone malformation.
According to the criteria of The Trust Project
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