Vitamins, what they are and what they are for

What are vitamins

Vitamins are molecules essential for growth, physical well-being and the efficiency of the body. They are defined as micronutrients because, although in very small quantities, they are essential for growth, cell functions and for the proper performance of metabolic processes.

Classification of vitamins

They are divided into water-soluble vitamins, that is, they dissolve in water (vitamins B and C) and fat-soluble vitamins, which dissolve in fats (vitamins A, D, E and K).

Water-soluble vitamins

• Biotin
• Folic acid
• Cobalamin
• Cobalamin
• Vitamin PP
• Cobalamin
• Riboflavin
• Cobalamin
• Vitamin C

Fat-soluble vitamins

• Vitamin D
• Vitamin K
• Vitamin E
• Vitamin A

The importance of vitamins

Why are vitamins important? Vitamins strengthen nerve structures, counteract infections and free radical damage (e.g. cellular aging) as they are natural antioxidants. They also act as growth factors, ensuring proper bone development and reducing the risk of osteoporosis, are important for the production of red blood cells and visual pigments, regulate clotting and help counteract weakness after the flu.

The B vitamins allow the use of sugars, fats and proteins to obtain energy and are contained in supplements to study as they are considered vitamins for memory. In addition, they are among the most important vitamins for athletes.

The other vitamins also have countless functions: let’s discover them together in the following table.

There are also the right ones for every age (for example vitamins for children, such as D, or vitamins for adolescents, such as those of group B), but also for each season (such as vitamins for summer, including A, or vitamins for the change of season in autumn, for example H).

Any deficiencies, called hypovitaminosis, lead to the development of nutritional diseases such as scurvy, beriberi, pellagra and rickets. Symptoms include loss of appetite, joint pain, dry skin, visual difficulties and generalized weakness.

Properties of vitamins

As we have seen, each vitamin has different properties.

Properties of vitamin A

Eye health, learning and memory are among the countless benefits of vitamin A, which has anti-inflammatory and antioxidant properties.

Properties of group B

The B vitamins are 8 and have countless functions. For example, B6 is one of the vitamins for inflamed nerves, while vitamin B12 in sports should never be missing because it helps transform nutrients into energy.

Properties of vitamin C

C is perhaps the best known vitamin, especially because it has been used for decades to strengthen the body’s defenses against viruses and pathogenic bacteria. For example, in case of flu, echinacea and vitamin C are often taken at the same time. Many people do not know, however, that the importance of vitamin C for the immune system depends in particular on its antioxidant action.

Less known is the link between vitamin C and allergies and between vitamin C and the liver.

But how to take it with the diet? Vitamin C is present not only in citrus fruits, but also in kiwi, spinach etc.

As far as vitamin D is concerned, the best known benefits concern the bones, as vitamin D promotes intestinal absorption of calcium. But its properties are not limited to the skeletal system. For example, there is a link between:

• vitamin D and immune system, as it supports its proper functioning, even during gestation. Adequate levels of vitamin D during pregnancy protect against potentially unborn infections. For example, an association has been hypothesized between a reduced consumption of foods rich in vitamin D and vaginal candida which, despite not interfering with fetal development, must be treated carefully by avoiding contraindicated drugs during sweet expectation.
• vitamin D and cancers, especially colorectal, breast and prostate cancers
• vitamin D and diarrhea, as a study found a deficiency in patients with irritable bowel syndrome

In addition, vitamin D also has benefits for the skin as it regulates the proliferation of epidermal cells. On the other hand, the link between vitamin D and the retina remains controversial, given the discordant results of studies conducted on patients suffering from age-related macular degeneration.

Food sources of vitamins

Depending on age, state of health, season of year, etc., there are foods more or less indicated according to the macro and microuterents they contain, including vitamins. For example, a “flu menu” should include foods that strengthen the immune system, such as seasonal fruits and vegetables, which are rich in vitamin A, C and E. In the diet for the summer, however, you should prefer foods rich in vitamins for the heat, such as those of group B, which are likely to be lacking during the summer. Attention also to the different forms of intolerance and allergy: vitamins (for example A, B1 and B2) can in fact be scarce in subjects who are allergic to different types of fruit and vegetables. In addition, an association has been found between vitamin D deficiency and food intolerances, particularly lactose.

Finally, if you want to lose weight, it is good to consult your doctor to evaluate the need to take supplements during the diet.

Below are the main dietary sources of certain vitamins.

Absorption

Medications (laxatives, oral contraceptives, antibiotics), coffee, smoking, and alcohol can reduce the body’s absorption or utilization of vitamins. The reduced availability may also be due to a disorder of malabsorption in the intestine.

Vitamin A can also be taken in the form of beta-carotene which is then transformed by the liver into the actual vitamin.

Vitamin supplements

A varied diet can cover the entire vitamin requirement. However, to increase its availability in the presence of vitamin deficiencies caused by certain diseases, by a diet that excludes certain foods, or by conditions of increased need, such as growth, pregnancy, intense sports activity, it is possible to resort to different types of food supplements, such as:

• Multivitamin products for low immune defenses
• Supplements for running or vitamin-based for the gym
• supplements based on “vitamins for the brain“, to be taken during periods of intense study or work

To find out whether to take supplements in menopause, which multivitamin to choose for children or if there are supplements to quit smoking, it is always advisable to contact your doctor.

Do not overdo it with vitamins

Excess fat-soluble vitamins accumulate in the liver and tissues and can cause problems with the nervous system, kidneys, vision and, more generally, fatigue, skin irritation, gastrointestinal disorders and hypoglycemia.

An overdose of vitamin C can cause gout, kidney problems, or destroy vitamin B12. An excess of vitamin B6 damages the liver and nervous system, while overdoses of B2 can give visual disturbances. Finally, excessive amounts of vitamin B3 hinder the heart’s use of fatty acids during efforts.

This does not mean, however, that all supplements are harmful or that vitamins in summer are bad. The important thing is to take them always asking your doctor for advice.