All about vitamins

Vitamins are organic molecules essential for living beings; they help the proper functioning of our body and mostly cannot be produced by our body, so they must be ingested as micronutrients through a balanced diet, or in very specific cases, through supplements.

In some cases where vitamin intake or absorption is deficient, various diseases can develop.

In general, all vitamins have great antioxidant power, but each has its specific function.

• Vitamin A

Vitamin A plays a very important role in maintaining healthy vision and the proper functioning of the immune system. We find this vitamin in fish such as salmon, in organs such as beef liver, in vegetables such as broccoli, zucchini, or carrots, and in some fruits, such as melon.

• B vitamins (also called B complex)

Within this group, there are many types: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).

Their functions include converting the food we eat into energy, promoting healthy growth, tissue repair, maintaining healthy brain function, and supporting the immune system.

We can find B vitamins in dairy products, cereals, lean meats, fish, eggs, legumes, and nuts such as walnuts.

• Vitamin C

It is a powerful antioxidant, protecting the body from free radicals and providing protection against respiratory diseases. We can find it in citrus fruits, as well as broccoli, strawberries, melon, and tomatoes.

• Vitamin D

Vitamin D plays a fundamental role in bone and joint health, keeping them strong and helping the body absorb calcium. We find it in fish, eggs, and lean meats.

• Vitamin E

This type of vitamin fights free radicals and helps the health of blood vessels and the circulatory system. It is found in leafy green vegetables such as spinach or broccoli, as well as in vegetable oils and nuts.

• Vitamin K

Vitamin K is essential for the production of coagulation factors. It is present in leafy green plants such as spinach, broccoli, kale, and cabbage.

Keep in mind that the best way to obtain all the necessary vitamins and nutrients for a healthy life is through a balanced diet; however, sometimes due to our lifestyle, it is necessary to resort to a supplement. Consult your doctor if you have any doubts and always avoid self-medication.