Tuesday, April 3, 2012

Vitamins: use and abuse

Vitamins: use and abuse

Vitamins are very important for the body and its development, deficiencies that can cause serious health problems. However, excessive use can be equally damaging, poisoning the body.

Although normal life together with a balanced diet will be enough to cover all of our vitamin needs, consumer society and the modern world offers a variety of more-complex vitamins to supplement or complement the vitamin deficiency that we have. The important thing is to know which to choose and their effects on the body so as not to exceed in its use.

By eliminating certain foods from our diet to lose the opportunity to get the vitamins we need. This is a case of obesity or a vegetarian diet, which does not consume animal products failed to receive enough vitamin D and vitamin B12 is only found in this group and it is very important to our survival.

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For those who consume only skim milk or egg white (low-cholesterol diet) are left to swallow vitamin A, which in fat.

There is also a way to ruin a good balance of vitamins. As well as cooking food excessively, causing a decrease in vitamins, especially water-soluble as C.

When cooking vegetables spent a lot of vitamins in the water is being prepared. Therefore, it is better to cook in a little water, a minimum of time and that the fluid is not a boat, and also consumed. Potatoes should be cooked in the shell to maintain nutrition.

In addition, the current trend is for basic necessities such as milk, flour, sugar, among others, are fortified with vitamins and minerals in the body for people to receive them properly.

When supplements are needed

Due to the lack of information, vitamin supplements currently misused, which can be harmful to health. Special attention should be taken with fat-soluble vitamins A and D rincipalmente, which produces toxic if consumed in excess. This situation is not possible in the consumption of natural foods, unless a person eats too many hearts.

An excess of vitamin A supplements can cause liver problems and vitamin D, a soft-tissue calcification.

However, in certain circumstances it is appropriate to take additional charge as well as pregnant women who require folic acid to prevent spina bifida in the fetus.

External factors also call for vitamin supplements. Is it a case where the sun is low, and thus vitamin D are limited.

For the newborn, which has very little vitamin K, is the practice throughout the world to inject that bleeding will not mean a lifetime of damage.

In addition, young people exposed to accelerated growth, pregnant and nursing mothers may need vitamin supplements, but these must be prescribed by your doctor.

Function of vitamin

According to their solubility, vitamins are divided into soluble or fat soluble. This classification is useful because it helps to understand the types of food, how they are absorbed into the body, the storage levels in the body and their potential toxicity:

Soluble or fat soluble vitamins are C and B complex (B1, B2, Niacin, Folic Acid, B12 and B6) are not stored in large quantities and quickly removed from the body through urine.

Is soluble or water-soluble vitamins A, D, E and K. They are derived from fatty foods and stored for longer and will be gradually phased out.

Vitamin A: One of the most important. Involved in vision, growth, development, reproduction, bone, etc. Deficiencies can cause permanent blindness and lack of growth, among others. It is found in milk, egg yolks, butter, cheese and liver. Also on the radish, watercress, spinach, apricots, pumpkin, tomatoes and carrots.

Vitamin D: Essential for normal bone calcification. Deficiency causes rickets. There is a deep, egg, milk, butter meat, and cheese. Also in the sun's ultraviolet rays are converted to vitamin D.

Vitamin E: Antioxidant. Prevent damage to the cell membrane. Present in vegetable oils such as wheat, sunflower, butter, eggs, milk and liver.

Vitamin K works on blood clotting. Deficiency that causes bleeding. It is found in all foods.

Vitamin B1, B2 and Niacin: They act in the use of energy. B1 deficiency causes central nervous system diseases and neurological disorders. Lack of B2 causes cracks in the lips and tongue, among others. Niacin deficiency causes dementia and death. B1 is present in grains, nuts and yeast. B2 and niacin in milk and foods in many plants and animals.

Folic Acid and Vitamin B12: It prevents anemia. Folic acid is found in green vegetables, beans and liver. B12 in the liver, seafood, meat and fish.

Vitamin C is involved in the immune system, collagen synthesis and iron absorption. It is an antioxidant. It is found in citrus fruits, potatoes, tomatoes and green vegetables.


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