Vitamins are natural substances in food that are essential for the body to be able to function perfectly. Each vitamin has a role in the body. Vitamins are responsible for the development of the nervous system, vision, as well as a number of other reactions in the body.
There are two groups of vitamins, those that dissolve in water (vitamin C and B complex) and those that dissolve in fat (vitamins A, D, E and K). Although they are necessary to maintain life, vitamins are not produced in the body, but are most often entered through food.
How much do you know about vitamins and which foods should be consumed in order to enter them?
Vitamin A and its provitamin- carotenoid
The daily requirement is one to two milligrams. It is found in vegetables such as spinach, kale, tomatoes, peas, milk and dairy products, dried fruit, bananas, peaches, cherries, eggs, liver, cereals, fish oil.
Vitamin A deficiency causes weakening of the eyesight, brittle nails, skin changes. It has an impact on growth, the building and maintenance of tissues, skin and mucous membranes.
The daily need for this vitamin is 100 milligrams. It is found in large amounts in cabbage, peppers, grapefruit, currants, strawberries, lemons, cauliflower, garlic, radishes, blueberries and nettle.
Its deficiency causes fatigue, irritability, fainting. It also has an impact on the improvement of the immunity.
The daily requirement of vitamin D is 2.5 -- 10 milligrams. It is found in olive oil, milk, sardines, herring, eggs, spinach, cabbage.
The lack of vitamin D causes malformations of the skeleton and teeth problems. It also affects metabolism.
The required amount is 12 milligrams. This vitamin can be consumed through milk, vegetable oil, eggs, nuts, almonds, hazelnuts.
Vitamin E deficiency causes anemia in infants, skin changes. Vitamin E prevents the oxidation of unsaturated fatty acids.
The daily requirement is 1.5 milligrams. In larger amounts, you can find it has in cabbage, spinach, soybeans, cauliflower, milk, oranges and nettle.
It improves blood counts.