If you focus on your eating habits for the purpose of leading a healthy daily life and building your body, you may be wondering if you are getting the nutrients you need. Among the nutrients contained in food, there are 13 types called vitamins, which perform various functions in the body. In this article, we will explain the functions of each type of vitamin and the foods that contain them.
What kind of nutrients are vitamins?
Vitamins are nutrients that act like lubricants by promoting the metabolism of carbohydrates, lipids, and proteins, which are energy-producing nutrients. The amount required by the body is small, but the body cannot synthesize the vitamin or cannot synthesize the required amount, so it must be ingested from food.
Various vitamins are found in food. In addition to plant foods such as vegetables and fruits, some vitamins are found in large amounts in animal foods. In order to ingest the amount necessary for the body, it is basic to eat a diet that does not lean towards specific foods.
Types and functions of vitamins
The 13 vitamins are divided into two groups: fat-soluble vitamins and water-soluble vitamins.
There are four types of fat-soluble vitamins: vitamin A, vitamin D, vitamin E, and vitamin K. Excessive intake of fat-soluble vitamins is said to accumulate in the body and cause overdose, so it is necessary to be careful not to overdose.
There are nine types of water-soluble vitamins: vitamin C, vitamin B1, vitamin B2, vitamin B6, vitamin B12, niacin, pantothenic acid, folic acid, and biotin. As the name suggests, it dissolves easily in water, and when taken in excess, it is excreted as urine, but when taken in small amounts, it is said that it may cause deficiency symptoms.
Let’s take a look at what each vitamin does.
“Vitamin A” that can be ingested from animal and plant foods
Vitamin A keeps the skin and mucous membranes healthy and is involved in the production of pigment proteins related to vision and the growth of the body . In addition to being abundant in animal foods such as pork liver, chicken liver, and eel, it is also characterized by being contained in green and yellow vegetables such as carrots and spinach as provitamin A, which is a precursor of vitamin A. Of the carotenes contained in provitamin A, β-carotene is said to have the highest conversion rate to vitamin A. However, when beta-carotene enters the body, it is converted into vitamin A as much as needed, so there is no need to worry about overdose.
“Vitamin D” synthesized in the body
Vitamin D is related to calcium and supports body building. In addition to being ingested from food, it is synthesized by moderate exposure to sunlight. However, daylight hours vary depending on where you live and the season. If you don’t spend a lot of time in the sun, try to get plenty of vitamin D from food. Foods rich in vitamin D include fish such as salmon, saury, yellowtail, mushrooms, and eggs.
Vitamin E is found in various foods
Vitamin E is present in cell membranes and helps maintain health. Since it is contained in various foods, it is said that there is almost no deficiency unless you have an extremely unbalanced diet. Foods rich in vitamin E include pumpkin, grilled eel, swordfish, and almonds.
“Vitamin K” synthesized by intestinal bacteria
Vitamin K is involved in blood clotting and maintaining bone health. In addition to being ingested from the diet, it is also synthesized by intestinal bacteria. Vitamin K deficiency is rare with a healthy, typical diet. Foods containing vitamin K include natto, spinach, Japanese mustard spinach, broccoli, and chicken.
Vitamin C is found in many fruits and vegetables
Vitamin C is involved in maintaining the health of the skin and mucous membranes, promotes the absorption of iron from plant foods, and is widely involved in redox reactions in the body. It is characterized by being easily lost by heat cooking. It is abundant in vegetables and fruits, and when eaten raw, such as in salads and cut fruits, there is no loss due to cooking, and it can be ingested efficiently.
“Vitamin B1” involved in energy production
Vitamin B1 works as a coenzyme for carbohydrate metabolism and is deeply involved in energy production . It is said that if the intake of vitamin B1 is reduced or if a carbohydrate-centered diet continues, symptoms of vitamin B1 deficiency will increase. Foods that contain vitamin B1 include pork, eel, sockeye salmon, and unrefined grains such as brown rice and sprouted brown rice.
“Vitamin B2” involved in various metabolisms
Vitamin B2 works as a coenzyme for carbohydrate, lipid, and protein energy metabolism and lipid metabolism . This vitamin is also involved in maintaining the health of the skin and mucous membranes. Foods containing vitamin B2 include liver, eel, yellowtail, natto, and milk.
“Vitamin B6” involved in the metabolism of energy-producing nutrients
Vitamin B6 is deeply involved in protein and amino acid metabolism in the body, and also plays a role in the synthesis of hemoglobin in red blood cells and in maintaining healthy skin and mucous membranes . Foods that contain a lot of it include pork tenderloin, albacore tuna, bananas, brown rice, and sweet potatoes.
“Vitamin B12” that supports the formation of red blood cells
Vitamin B12 binds to proteins in food and acts as a coenzyme for the metabolism of amino acids and fatty acids . It is also involved in the formation of red blood cells . Foods containing vitamin B12 include animal products such as fish, shellfish and liver.
Niacin found in a wide variety of foods
Niacin is involved in redox reactions and supports the health of skin and mucous membranes . It is characterized by being not only ingested from food, but also made from tryptophan, which is one of the amino acids in the body. Niacin is contained in brown rice, peanuts, chicken breast meat, bonito, tuna, etc., so it can be ingested regardless of animal or plant foods.
“Pantothenic acid” that can be ingested from various foods
Pantothenic acid is involved in energy metabolism as a coenzyme material . Since it is contained in a variety of foods, it is thought that there is almost no deficiency unless the amount of food is extremely reduced. Foods containing pantothenic acid include liver, chicken breast, natto, brown rice, and avocado.
Especially during pregnancy, you want to take enough “folic acid”
Folic acid is involved in DNA and RNA synthesis and amino acid metabolism . Folic acid intake is recommended before pregnancy, and it is a vitamin that helps the development of the fetus. Foods that contain folic acid include liver, edamame, spinach, broccoli, and green asparagus.
Biotin, which is abundant in liver, etc.
Biotin is involved in gluconeogenesis and fatty acid synthesis . If you have a normal diet, it is said that you will not be deficient. Foods containing biotin include liver, chicken eggs, peanuts, almonds, broccoli, and natto.
Dietary supplements containing vitamins
In addition to vitamins, it is basic to ingest nutrients necessary for the body from food. However, there may be days when it is difficult to balance your meals, such as when you don’t have an appetite due to the reversal of your life rhythm, such as when you work shifts, or when you can’t find enough time to eat and eat light meals such as rice balls and sandwiches. not. In such cases, there is also a way to supplement the unbalanced nutrients by using nutritional supplements. Next, we will introduce the nutritional supplements handled by Morinaga.
“In Jelly Multivitamin” contains a daily dose of vitamins
A jelly drink that allows you to take in the vitamins you need for the day in one bag. Energy per bag is 90 kcal, protein and fat is 0 g, carbohydrate is 22.5 g. On days when you are concerned about your meal balance, you can supplement vitamins while filling your stomach. Those who wish to become pregnant or who are pregnant should be careful not to overdose on vitamin A. Also, children should not take this medicine.
“In jelly multivitamin calorie zero” with zero energy intake
Like “in jelly multivitamin”, it is a jelly drink that allows you to take in the vitamins you need for the day in one bag. Energy per bag is 0kcal, protein and fat is 0g, carbohydrate is 11.0g. Supports vitamin supplementation on days when you want to reduce your energy intake.
“In jelly energy” for nutritional support during exercise
A jelly drink containing 7 types of B vitamins, vitamin A, vitamin C, vitamin D, and vitamin E. One bag contains 180kcal of energy, 0g of protein and fat, and 45.0g of carbohydrates. Isn’t it easy to use for nutritional support during exercise?
“Muscle Fit Protein” containing B vitamins
It is a powdered protein that contains about 20.0g of protein per meal, containing B vitamins involved in various metabolisms. Formulated with whey protein and casein protein derived from milk, it is useful for body building due to the difference in absorption time. How about using it as a nutritional supplement during exercise?
Vitamin C and vitamin B group combination “protein effect”
It is a powdered protein that contains 1/2 day’s worth of vitamin C and vitamin B group, and provides approximately 15.5g of protein per meal. It contains soy protein that is slowly absorbed, so some people may feel satisfied for a long time. Isn’t it easy to use for assistance on days when meals are uneven?
“Junior Protein” contains vitamin D and B vitamins
This powdered protein contains vitamin D, which is involved in building the body, and vitamin B complex, which is involved in metabolism, and provides approximately 8.0g of protein per serving. Calcium and iron are also blended to support juniors as their bodies grow. I think that it is easy to use not only for juniors but also for a wide range of age groups.
Vitamins perform various functions in the body. Each vitamin is said to be less likely to be deficient if you eat a well-balanced diet. However, if the nutritional balance is unbalanced due to reasons such as not being able to make time to eat, how about taking nutritional supplements as one of the options to make up for the deficit?
Welcome to my blog. My name is Muhammad Hassaan. I am a blogger and have a knowledge of five years of blogging. I also belong to the field of health as a D pharmacy student. That’s why I am running this health blog. I am very much interested to read articles on health and love to share information with other people and also get information from them. If you have any questions you can ask me through the contact us page. Thanks for Visiting us and Have a great day.