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Types of vitamins and their benefits-How do we get them from food?

 Types of vitamins and their benefits-How do we get them from food?



Every day your body makes skin, muscles and bones. It drives red blood cells that carry nutrients and oxygen to distant places, and sends nerve signals that travel thousands of miles in the brain and body paths. It also forms chemical conductors that move from one organ to another, carrying instructions that help keep us alive. To do all this, your body needs at least 30 vitamins, stomachs, and food ingredients that it cannot manufacture in itself in sufficient quantities. So you need to get this food from food or from other sources.

The types of vitamins, their benefits and essential minerals are commonly called micronutrients as they differ from macronutrients - proteins, fats, and carbohydrates - in that your body needs very small amounts of them. Failure to obtain these small amounts causes disease. The ancient sailors learned that living for months without fresh fruits and vegetables - the main source of vitamin C - is the cause of bleeding gums and scurvy. In some developing countries, people continue to have vision loss due to vitamin A. Deficiency.

The types of vitamins and their benefits differ from minerals. The chemical structure of a vitamin can dissolve by heat, air or acid, while minerals retain their chemical composition. It means that the minerals in the soil and water are easy to find their way into your body through the plants, fish, animals and liquids you eat. But vitamins from food and other sources are difficult to get into your body because cooking, storage and simple exposure to air can deactivate these fragile ingredients.

Your need for certain nutrients varies depending on your age, gender and other important characteristics. As a rule, your best strategy should be to get vitamins and minerals from food, not from supplements. Numerous research has shown that you can reduce your risk of chronic disease and disability by eating healthy foods, doing regular exercise and avoiding smoking. Proof of the benefit of taking supplements containing vitamins and minerals is much less convincing. There are likely to be many more beneficial ingredients for food than scientists have known so far, and there are beneficial effects of being together, too.

Today, many foods are supplied with vitamins to the point where deficiencies are rare. There are two vitamins that can usually be singled out by health experts who recommend taking supplements. But increasing the supply of food with vitamins has made even these vitamins available in food to the extent that most people get enough food. Here are two examples.

    Folic acid. One of the most confirmed relationships between the types of vitamins and their benefits in preventing a specific disease is related to one of the B vitamins known as folic acid (also called folate). Women who take folic acid are less likely to give birth to children with certain birth defects called neural tube defects. Because of this, it is recommended that all women of childbearing age take 400 micrograms of folic acid daily in food or supplements, to prevent the risk of birth defects. Some scientists suggest that women of childbearing age should get 800 micrograms per day. You can get this amount through healthy food and daily vitamin supplements. Most breads and cereals come with folic acid, which is plentiful in foods such as dark leafy vegetables, oranges, tomatoes and legumes.

    Vitamin D. - This vitamin makes your body able to get calcium from food sources through your digestive system and not take it from your bones. It helps to prevent osteoporosis and may prevent some cancers and possibly circulatory system diseases, high blood pressure, diabetes and autoimmune diseases.

    Exposure to sunlight stimulates the skin to produce vitamin D, which is why it is called vitamin sunlight. Medical institutions recommend all persons younger than 71 years of age to receive 600 IU per day and persons aged 71 or over to 800 IU per day. Most people can get this amount of food, especially if they drink vitamin D milk. Do not exceed the daily upper limit of 4000 IU.
    What about antioxidants?

    Taking antioxidants in the form of pills or food additives does not protect health, according to research. It is best to eat these foods in their natural form: fruits, vegetables and whole grains.

    Antioxidant is a universal term for any compound that can resist unstable molecules, such as free radicals that damage DNA, cell membranes and other cell parts. Free radicals in the body are natural intermediate metabolites and also form when exposed to ultraviolet light, tobacco smoking and air pollution. This lacks the sufficiency of the electrons, which makes them unstable, so it steals electrons from other molecules, which damage these molecules in this process. Free radicals can also be useful. When the cells of the immune system resist alien organisms, the oxygen they use turns into an army of free radicals that destroy damaged viruses, bacteria and body cells.

    Vitamin C can take away free radicals. Other antioxidant vitamins are vitamin E, beta-carotene and carotenoids (a range of orange plant dyes). The antioxidant minerals are selenium and manganese. Many antioxidants are chemicals other than vitamins and minerals, including some dyes and flavonoids. The antioxidants found in fruits and vegetables as well as fibers and phytochemicals naturally found in these foods have many health benefits, including reducing the risk of heart disease, diverticular disease and many other conditions.

    Taking a single antioxidant in a supplement has not been shown to have similar health benefits. The results suggest that there is little general protection from antioxidant pills. The harmony between the antioxidants in foods, naturally and not one or two high-dose vitamins, can reduce the risk of serious illness. Therefore, it is better to get antioxidants from foods - such as oranges, tomatoes, sweet potatoes, carrots, broccoli, whole grains and coconuts - and not from medicinal grains.
    fruits and vegetables

    We have known for decades that fruits and vegetables contain vitamins, minerals and other important nutrients. Scientists have also confirmed that vegetarian food, which contains lots of fruits and vegetables, can reduce the risk of some life-threatening diseases such as heart disease, the leading cause of death among both men and women. What's more, if you do, you have less space for unhealthy foods.

    It is important to know that although fruits and vegetables offer many types of vitamins and their benefits in addition to other nutrients, you do not get the same benefits by taking vitamins and supplements. Of the hundreds of studies that have tried to separate individual food ingredients and determine their health effects, only a few have produced convincing results. Many have done nothing. Do you remember when people were taking vitamin E for everything from heart disease prevention to memory loss prevention? What about vitamin C for the prevention of colds? Or antioxidants to prevent cancer? Early promising evidence has failed to prove the benefit of taking these nutrients in the form of pills.

    Fruits and vegetables contain hundreds of ingredients known as phytochemicals, most of which are not yet known. These phytochemicals appear to be a large number of compounds in plants found in nature.


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