Vitamins
Two large families
Vitamins include 13 substances, each of which is designated by a letter possibly followed by a number. Vitamins are divided into two groups:
- the fat-soluble vitamins, which dissolve in fats: these are vitamins A, D, E, K.
- water-soluble vitamins, which dissolve in water: these are vitamins C and B.
To these 13 substances is added beta-carotene, or provitamin A, which has some characteristics similar to those of vitamins.
Vitamins cannot be produced by the body, and therefore must be taken through a balanced diet.
The 13 vitamins:
Vitamin B1:
- Role: breaks down the carbohydrates used by the body to produce energy.
- It is found in: wheat germ, meat, fish, legumes, whole foods.
- Daily requirement: 1.3 mg for men, 1.1 mg for women.
- Enemies: temperatures that are too high, environments that are too basic, diffusion in the water.
Vitamin B2:
- Role: it intervenes in the metabolism of proteins, lipids and carbohydrates.
- It is found in: brewer's yeast, liver, kidney, dairy products, almonds, eggs, mushrooms.
- Daily requirement: 1.6 mg for men, 1.5 mg for women.
- Enemies: light, diffusion in water, high temperatures.
Vitamin B5:
- Role: it is indispensable for maintaining and repairing the cells, tissues of the skin and hair.
- It is found in: meat, fish, eggs, brewer's yeast, liver, kidney, eggs, mushrooms, cereals, legumes, fruit, green vegetables.
- Daily requirement: 5 mg for everyone.
- Enemies: high temperatures during cooking, freezing, environments that are too acidic or basic.
Vitamin B6:
- Role: plays an important role in the metabolism of amino acids and proteins.
- Found in: meat, fish, eggs, brewer's yeast, wheat and soy germs, liver, kidney, brown rice, avocado, bananas, cheese
- Daily requirement: 1.8 mg for men, 1.5 mg for women.
- Enemies: light.
Vitamin B8:
- Role: it is essential for the growth and proper functioning of the organism. It plays a key role in the metabolism of carbohydrates and lipids.
- It is found in: liver, brewer's yeast, egg yolk, chocolate, mushrooms, cauliflower, chicken, dried legumes (chickpeas, broad beans, lentils).
- Daily requirement: 330 mcg (micrograms) for men, 300 mcg for women.
- Enemies: environments that are too acidic or too basic, diffusion in water.
Vitamin B9:
- Role: indispensable for the manufacture of proteins, it plays a fundamental role in the functioning of the nervous system and bone marrow.
- It is found in: green leafy vegetables, liver, kidney, brewer's yeast, oysters, soybeans, wholemeal bread, dairy products, fruit, meat, fish.
- Daily requirement: 330 mcg for men, 300 mcg for women.
- Enemies: light, environments that are too acidic or too basic, pasteurization.
Vitamin B12:
- Role: contributes to the formation of red blood cells.
- Found in: products of animal origin.
- Daily requirement: 2.4 mcg for everyone
- Enemies: light, environments that are too acidic or too basic, pasteurization.
Vitamin C:
- Role: participates in the formation and repair of collagen in bones, cartilages, ligaments and blood vessels. Strengthens the immune system and fights free radicals, thanks to its antioxidant power.
- Found in: fresh fruit and vegetables.
- Daily requirement: 110 mg for all.
- Enemies: oxygen in the air, temperature, humidity, environments that are too acidic or too basic.
Vitamin PP (or B3):
- Role: takes part in the production of energy starting from lipids, carbohydrates and food proteins.
- It is found in: meat, fish, brewer's yeast, cereals, dried fruit, potatoes.
- Daily requirement: 14 mg for men, 1.1 mg for women.
- Enemies: diffusion in water.
Vitamin A:
- Role: essential for sight, improves the immune system, contributes to the well-being of the skin and mucous membranes, has a fundamental role in growth and development.
- Found in: dairy products, eggs, liver, colorful fruits and vegetables.
- Daily requirement: 800 mcg for men, 600 mcg for women.
- Enemies: oxygen, light, high temperatures.
Vitamin D:
- Role: it allows calcium to fix itself on the bones.
- It is found in: fatty fish, egg yolk, liver, margarine, butter, cheese.
- Daily requirement: 5 mcg for everyone.
- Enemies: oxygen, light, high temperatures.
Vitamin E:
- Role: antioxidant, protects tissues from free radicals and prevents cardiovascular diseases.
- It is found in: oil, margarine, oilseeds.
- Daily requirement: 12 mcg for everyone.
- Enemies: oxygen, light, high temperatures, free radicals.
Vitamin K:
- Role: allows blood to clot.
- Found in: spinach, cauliflower, parsley, potatoes, green beans.
- Daily requirement: 45 mcg for everyone.
- Enemies: light, oxidants, too basic environments.
