VITAMINAS

VITAMINAS

1. They are essential nutrients that we need to live and must obtain from our diet, as we cannot produce them in sufficient quantities on our own.

   • Vitamin A
     • It is vital for vision, skin, genes, growth and immune system. It comes in three active forms: retinol, retinal and retinoic acid, known as retinoids.
       • It is important for reproduction, retinal for vision and retinoic acid for embryonic growth and development.
       • Animal foods have retinol, while vegetable foods contain carotenoids, which the body can convert to vitamin A.
         • It is found in liver, egg yolk and dairy products, while carotenoids are found in orange-fleshed fruits and vegetables and red palm oil.
           • Vitamin A from animal sources is well absorbed (70-90%), while that from plants is less well absorbed (9-22%), decreasing with the intake of more carotenoids. The presence of fat in the diet and the cooking of certain foods improves absorption.
   • Vitamin D
     • It can be synthesized by the skin when exposed to sunlight.
       • essential that the human body needs for key functions, such as absorbing calcium and phosphorus, and strengthening bones
         • Features
           • Hormone
             • Action on organs: - Intestines - Kidneys - Bones
         • Role in the absorption of
           • Calcium ,Match
         • Primary Sources
           • - Exposure to UVB rays , Cutaneous synthesis, Food, Blue Fish, Yolk,Tamera,Temera, Mushrooms
         • Bioavailability
           • Effect of the food matrix, Variability between individuals, Influence of vitamin D binding protein
   • Vitamin E
     • The most active form of vitamin E is tocopherol, which acts as an antioxidant protecting cells and DNA from free radical damage. It also prevents oxidation of fatty acids in cells.
       • It is found in vegetable oils (especially wheat germ, sunflower and rapeseed), green leafy vegetables, nuts (almonds, peanuts), avocados, sunflower seeds, mango and kiwi.
         • The absorption of vitamin E is enhanced when it is consumed together with fats in a meal, because it is a fat-soluble vitamin.
           • Deficiency in vitamin E intake can cause problems in red blood cells and nerves, an increased risk of miscarriage.
       • Vitamin E is stored in the liver and is safe even in high doses.
   • Vitamin K
     • It plays a fundamental role in blood coagulation, being essential to activate proteins involved in this process, its deficiency can cause hemorrhages, in addition, it participates in the particular metabolism with osteocalcin, whose protein is necessary for bone mineralization.
       • It is found in plant foods in the form of phylloquinone including green leafy vegetables, cabbage and vegetable oils (soybean, canola, olive).
         • The absorption of vitamin K from food sources is approximately 20%, and the presence of fat in the diet improves its absorption.
       • It is found in fermented foods such as fermented cheese, cottage cheese and natto
   • Vitamin B1 (Thiamin)
     • Sulfur-containing vitamin ,Energy metabolism
       • Primary Sources
         • Offal (liver, kidneys, heart) , Fish, Meats (pork), Whole grains, Green leafy vegetables, Asparagus, Legumes (beans, lentils), Nuts, Soy milk, Pumpkin, Beer yeast
       • Bioavailability
         • Vulnerable to heat and cooking time, Loss in food processing
   • Vitamin B2
     • Vitamin B2, or riboflavin, is crucial for releasing energy from food and also plays a role in growth, reproduction, vision and activation of other B vitamins.
       • The main sources of vitamin B2 are organ meats, eggs, meat, dairy products, whole grains, green leafy vegetables and brewer's yeast.
         • It is well absorbed in the presence of fats and is sensitive to light but stable to heat and refrigeration.
   • • vitamin B3 (Niacin)
       • Coenzyme in energy transfer, Glucose, fat and alcohol metabolism, Transports hydrogen molecules Protects against neurological degeneration Synthesized from tryptophan
         • Shapes
           • Niacinamide ,Nicotinic acid
         • Primary Sources
           • Offal (liver), Fish, Meats, Milk, Eggs , Whole grains ,Legumes ,Fruits (avocados, figs, dates, prunes)
         • Excessive intake
           • Adverse effects:Redness, Nausea and vomiting, Liver toxicity, Impaired glucose tolerance ,Blurry vision
         • Bioavailability
           • High bioavailability in meat, liver, beans; Improved release in alkaline treated cereals;Heat resistant and reasonable cooking times
   • • Vitamina B7
       • Coenzyme in metabolism (carbon dioxide transfer); Food breakdown (Carbohydrates, fats, protein)
         • Primary Sources
           • Eggs ,Milk, Vegetables, Cereals ,Nuts (almonds, walnuts, peanuts) ,Liver,Kidney ,Yeast ,Soy, Intestinal bacteria (synthesis)
         • Bioavailability
           • - Free and protein-bound biotin - Enzymatic conversion in the stomach - Resistant to light, heat, humidity
   • • Vitamin B5
       • Vitamin B5, or pantothenic acid, is essential in numerous metabolic processes, such as the synthesis of lipids, neurotransmitters, steroid hormones and hemoglobin.
         • Vitamin B5 is found in organ meats, meat, eggs, milk, fish, whole grains and vegetables such as potatoes, tomatoes, broccoli and mushrooms
           • Absorption from food sources is 50%. It is heat stable, but long cooking and high temperatures can cause loss of the vitamin. In addition, it is destroyed by freezing, canning or refining foods.
         • It is also important for tissue maintenance and repair, wound healing.
   • • Vitamin B9
       • both in its natural forms and as folic acid in fortified foods, is essential for DNA synthesis and repair, energy and amino acid metabolism, and brain development and function.
         • The main sources are green leafy vegetables, legumes, asparagus, wheat germ, yeast, peanuts, oranges and strawberries
           • Folic acid from supplements is absorbed completely without food and 85% with food.
         • It works in conjunction with vitamin B12 to transport one-carbon compounds and support cell growth.
   • Vitamin B12
     • Vitamin B12, or cobalamin, is essential for the conversion of homocysteine to methionine, the metabolism of fatty acids and amino acids, and the production of neurotransmitters.
       • It is found in foods of animal origin and fortified plant foods. Rich sources include seafood, liver, game meat, fish and dairy products.
         • Its absorption is 50% in adults with healthy digestion, but may be deficient without sufficient stomach acid or intrinsic factor
   • Vitamin C
     • It acts as an antioxidant and cofactor in enzymes. It is found in high amounts in various parts of the body and plays an important role in collagen synthesis, iron absorption, neutralization of free radicals and defense against infection and inflammation.
       • The main sources of vitamin B2 are organ meats, eggs, meat, dairy products, whole grains, green leafy vegetables and brewer's yeast.
         • It is well absorbed in the presence of fats and is sensitive to light but stable to heat and refrigeration

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