What are vitamins
Vitamins are a set of different substances present in our body and in fresh foods, but in very small quantities.
If you want to know what are the possible consequences for our body when vitamins are missing, visit the dossier Vitamin deficiencies.
What does lipo and water-soluble mean
Based on their solubility, or the ability to dissolve, vitamins are divided into two classes:
- water-soluble vitamins (group B and C)
- fat-soluble vitamins (A, E, D, K).
Water-soluble vitamins dissolve in water and therefore any excess is easily disposed of with sweat, urine and feces.
Fat-soluble vitamins, on the other hand, are fat-like substances and as such do not dissolve in water, but accumulate in adipose tissue (fat tissue) and can therefore cause problems if taken in excessive doses.
Why they are “essential”
All vitamins are to be considered essential, as substances that our body is not able to synthesize independently and which must therefore be taken with food, which already contain them in active form or in the form of precursors (substances that the body is able to transform into the active form).
Some vitamins can be considered an exception, including vitamin K also synthesized by the intestinal bacterial flora (bacteria that normally live in the intestine), vitamin B3 that can be formed by the metabolism of tryptophan and, vitamin D, which is produced by our body after exposure to sunlight.
In addition to their specific actions, vitamins perform certain functions in common:
Vitamins | Function |
---|---|
A, D, C, group B | They act as growth factors |
B1, B2, B6, B12, B3, C | Strengthen nerve structures |
A, B6, B12, C | Contribute to normal immune function |
A, E, C | Protect cells from free radical damage and aging |
A, B2, B6, B9, B3 | Protect skin and mucous membranes |
The most frequent deficiencies
In general, a complete and balanced diet, varied every day, and rich in fresh fruits and vegetables should be sufficient to ensure the right amounts of vitamins necessary for optimal health.
So much so that, in industrialized countries, serious diseases due to hypovitaminosis (vitamin deficiency) such as pellagra and scurvy have disappeared.
However, some “modern” deficiencies have appeared that can be felt in the long term with the development of cardiovascular and metabolic diseases.
These deficiencies may be due to prolonged cooking of food at high temperatures, which results in the loss of most of the vitamins (especially water-soluble ones) contained in fresh foods. Or their prolonged exposure to light and air, which reduces their vitamin A content.
Then there are the incorrect eating habits, which today are the rule for many, such as the excessive consumption of refined cereals and pre-cooked products. And excessive alcohol consumption decreases the absorption of all B vitamins.
Finally, strict vegetarian diets (without milk, meat, cheese) can become harmful to growth and health in general, especially if practiced during pregnancy and breastfeeding, but also for young women of childbearing age.
What causes these shortcomings
When vitamins with antioxidant properties (A, E, C) are lacking, the body is more exposed to infections and degenerative diseases.
When folic acid (B9) is missing, necessary for the maturation of red blood cells, it is mainly the blood that is affected, with the appearance of anemia. If you are pregnant, folic acid is necessary for the proper development of the nervous system of the fetus and the deficiency can cause the birth of premature babies and with spina bifida.
If vitamin D is lacking, bones and teeth risk becoming more fragile.
A vitamin A deficiency could cause visual and liver impairment.
Last but not least, a deficiency of B vitamins can lead to neurological disorders, anxiety and depression.
How to avoid them
The first thing to do to avoid vitamin deficiencies is to pay attention to the storage and preparation of food and what you eat.
Fresh vegetables and seasonal fruit must never be missing on the table, but also white or red meats in the right quantities, milk, eggs and olive oil as a unique condiment, to be used both for cooking and raw.
On the other hand, we must not exceed with coffee and alcohol that consume vitamins and reduce their absorption.
A little exercise every day practiced outdoors guarantees us vitamin D for the bones, as well as improving intestinal functions (and therefore the production of vitamins B, K and biotin).
If a balanced diet and a little exercise are impossible to accomplish for different reasons, you can consult your doctor to prevent any deficiencies with vitamin supplements.
There are for everyone and for every problem, and taken judiciously can help us especially in times of increased needs as in the case of intense work, stressful study, pregnancy and breastfeeding, growth age, demanding exercise, aging, irritability, convalescence from long illnesses, prolonged treatment with antibiotics.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.