Benefit of vitamins

Vitamins are not an energy source or a component that builds the body, but they help people grow and maintain their health. In short, vitamins work like machine lubricants for other nutrients to work well. Although the amount of vitamins needed is very low, it is necessary to take it from food as it can hardly be made by the body. Vitamins help the metabolism of the three major nutrients in the body, and along with minerals, they are called micronutrients. Unlike fats, sugars, and proteins, it does not become energy.

Types of Vitamins-Water-soluble and fat-soluble vitamins

Vitamin C is often talked about, but do you know how many other types of vitamins there are?
In fact, there are 13 types of vitamins in total. They are divided into B vitamins and C "water-soluble vitamins" that are well soluble in water, and vitamins A, D, E, and K "fat-soluble vitamins" that are almost insoluble in water.

Characteristics of water-soluble vitamins and fat-soluble vitamins

Even if you take a large amount of water-soluble vitamins that are easily dissolved in water, the excess is excreted with urine, so you do not have to worry about hypervitaminosis due to excessive intake. Rather, water-soluble vitamins are fragile depending on how they are stored and cooked, so they tend to be deficient.
On the other hand, fat-soluble vitamins, except E, A, D, and K, are accumulated in the body when taken in large amounts, which may cause hypervitaminosis. But don't worry about the amount you normally get from food.

Water-soluble vitamins: B vitamins (vitamins B 1, B 2, B 6, B 12, niacin, pantothenic acid, folic acid, biotin), vitamin C

Vitamin B1

● Vitamin that works as an essential coenzyme for smooth metabolism of sugar. It also plays a major role in maintaining and regulating the functions of the brain and nervous system, which require energy produced from sugar.
● If it is insufficient, energy metabolism will be impaired and fatigue substances such as pyruvic acid and lactic acid will accumulate, causing dizziness, loss of appetite, fatigue, and general malaise.
● Prevents beriberi and polyneuritis.
● Prevents Wernicke's syndrome, one of the senile dementia syndromes.
● Since the loss rate due to cooking is high, it is recommended to take more than the required amount.
● It is abundant in pork, eel, soybeans, brown rice, etc.

Vitamin B2

● Works as a coenzyme for the three major nutrients, but is particularly deeply involved in lipid metabolism. Also known as "skin vitamins" because it regulates the secretion of sebum.
● It has the function of strengthening the function of the liver and detoxifying toxic substances.
● If it is insufficient, inflammation around the mouth, angular cheilitis, cheilitis, and glossitis are likely to occur.
● It is also related to the prevention of lipid peroxide production, and it is easy to be deficient with vitamin B1 in the B vitamins.
● If you take alcohol, the metabolism of lipids deteriorates, so it is necessary to supplement it sufficiently.
● It is abundant in liver and milk.

Vitamin B6

● Important as a coenzyme involved in the process of protein breakdown into amino acids. Increase protein utilization efficiency.
● Works as a coenzyme for the enzymes required for hemoglobin synthesis.
● Since it promotes cell metabolism, it works to promote growth and activate reproductive function.
● It works to reduce morning sickness during pregnancy and prevent allergic diseases.
● Insufficient skin disease, neuropathy, and vitamin B6 reactive anemia.
● It is abundant in meat, liver, sardines, and leeks.
■ Although it is rare for water-soluble vitamins to have hypervitaminosis (sensory neuropathy, etc.), there is no need to worry about the amount taken from food.

Vitamin B12

● It plays an important role in promoting the production of red blood cells and in the biosynthesis of proteins, nucleic acids, and phospholipids in nerves.
● Involved in protein metabolism together with vitamin B6.
● Prevents pernicious anemia because it is involved in the synthesis of red blood cells.
● Because it is a vitamin that is not contained in plants at all, vegetarians tend to be deficient.
● It is abundant in internal organs, oysters, sardines, and eggs.
Niacin
● It is involved in the metabolism of the three major nutrients, but it plays an important role in sugar metabolism.
● It promotes skin growth and digestive system functions, and also has detoxification and anti-aging effects.
● It has the effect of dilating blood vessels.
● Enzymes involved in the replication and repair of damaged DNA cannot work without niacin.
● There are two types, nicotinic acid and nicotinamide.
● Insufficiency causes skin and mucosal disorders such as general fatigue and stomatitis, and gastrointestinal disorders such as loss of appetite, indigestion, and diarrhea. In severe cases, pellagra. Pellagra is a disease that makes the skin red and rough as it becomes sensitive to the sun's rays, and causes fatigue and depression.
● It is abundant in beef, pork, chicken, legumes, and seafood.

Folic acid

● Prenatal vitamin or folic acid is a pregnancy superhero. Prenatal vitamins are available over-the-counter in nearly any pharmacy.
● Involved in the synthesis of red blood cells and prevents anemia. It prevents the development of atypical epithelium (precancerous state) in the cervix by suppressing cell division.
● Because it is involved in the production of red blood cells, deficiency leads to anemia. Also required for biosynthesis of amino acids and nucleic acids.
● It has been reported in clinical trials that the combination with vitamin B12 normalizes the atypia of the bronchial epithelium, which is a precancerous condition of lung cancer.
● It is abundant in green leafy vegetables. Also for beef/pork liver, milk, egg yolk, soybeans, etc.

Pantothenic acid

● It plays an important role in the metabolism of all three major nutrients. Essential for lipid metabolism. Promotes the metabolism of proteins and carbohydrates.
● Helps develop the nerve center.
● Improves wound healing.
● If it is insufficient, it causes peripheral neuropathy.
● Because it is a vitamin that decreases when refined, modern people who only use refined foods should be careful.
● It is abundant in beef, pork liver, soybeans, peanuts, green peas, etc.

Biotin

● It plays an essential role in the normal metabolism of amino acids and fatty acids.
● Relieves muscle soreness.
● In the case of humans, it can be produced by intestinal bacteria, and there is little shortage.
● It is contained in the liver and yeast, and if it is insufficient, hair loss will occur.

● It has an antioxidant effect, and its functions are very diverse. In combination with Vitamin E, it exerts an antioxidant effect and has the function of restoring oxidized Vitamin E. Expected to have an anti-cancer effect.
● Promotes the production of collagen, which accounts for one-third of protein.
● Prevention of scurvy. Prevents tooth wobbling and bleeding.
● Prevents colds
● Prevents allergic reactions
● Promotes the absorption of iron from the intestines.
● Necessary for the production of adrenocortical hormone, which is often produced during stress. Also, be aware that people who smoke will lose vitamin C in their bodies quickly.
● It is abundant in broccoli, cauliflower, parsley, Japanese mustard spinach, and citrus fruits. Vitamin C is excreted in a short time, so be sure to supplement it with green and yellow vegetables and citrus fruits every time you eat.

Fat-soluble vitamins: Vitamins A, D, E, K

Vitamin A

● Because it is involved in growth, maintenance of reproductive function, and normalization of epithelial cells, deficiency leads to stunted bone and tooth growth, keratinization of skin and mucosal epithelium, and reduced resistance to bacteria. Especially necessary for pregnant women and babies.
● It works well for vision and prevents night blindness, vision loss, and xerophthalmia.
● Carotenoids such as β-carotene and α-carotene contained in green and yellow vegetables become vitamin A as much as necessary in the body. Carotenoids do not have to worry about hypervitaminosis.
● There is an epidemiological report that the lower the blood concentration of β-carotene, the higher the incidence of lung cancer. α-carotene is expected to have a cancer-preventing effect because it prevents the harmful effects of active oxygen and stops genetic changes.
● It is especially abundant in the liver and eels of cows and pigs. Absorption rate increases when taken with fats and oils.
■ Vitamin A is 100,000 IU / day or more, and there is a possibility of excessive disorders such as liver disorders. In the case of pregnant women, fetal malformations may occur at intakes of 200,000 IU or more, and the acceptable intake is 5000 IU / day. Don't worry about what you get from your regular diet.

Vitamin E

● Softens cells. It relieves muscle tension and improves blood circulation at the ends.
● Related to reproductive action. It is said that miscarriage is likely to occur if there is a shortage.
● Neuroses such as hemolytic anemia, deep sensory disturbance, and cerebellar ataxia in premature infants are known as deficiencies.
● Has antioxidant activity. It is contained in cells together with vitamin C and protects cells from free radicals such as active oxygen. Prevents the oxidation of lipoproteins in the blood.
● Prevents oxidation of other antioxidants such as vitamin A and carotenoids. This is expected to prevent cell aging and prevent arteriosclerosis and cataracts.
● It is abundant in sesame oil, corn oil, soybeans, cod roe, bonito, and tuna.

Vitamin K

● Helps blood coagulation and prevents bleeding due to blood coagulation disorders.
● Normally, it is produced by intestinal bacteria, but newborns also have deficiency because there are few intestinal bacteria. If you eat liver during pregnancy and vitamin K is stored in the fetal liver, deficiency can be prevented. Vitamin K deficiency is considered to be a hemorrhagic disease in newborns.
● Vitamin K, along with vitamin D, is associated with calcium-induced bone calcification and is effective in preventing osteoporosis.
● It is abundant in natto, meat, liver, eggs, dairy products, green and yellow vegetables, etc.

Multivitamin/Mineral (MVM) supplements

Multivitamin/Mineral (MVM) supplements are vitamin and mineral supplements that sometimes contain other ingredients. These are referred to by various names as multi, multiple, or simply vitamins. The vitamins and minerals in supplements play a unique role in the body. Various types of multivitamin/mineral supplements are commercially available. Manufacturers can choose the types of vitamins, minerals, and other ingredients in their products, as well as their content. Manufacturers recommend other multivitamin & mineral supplements for special purposes, such as exerting greater physical capacity or energy, controlling weight, or boosting immunity doing. In addition to vitamins and minerals, such products often contain crude drugs and other ingredients such as echinacea and glucosamine.
The amount to take for each nutrient is listed on the supplement and food label as daily intake (DV). The daily intake is often close to the nutritional requirement or the standard amount. The label tells you what percentage of your daily intake you can get when you take the product daily.

● Promotes the absorption of calcium and phosphorus from the intestinal tract, regulates bone remodeling, and is essential for bone and tooth growth. Deficiency causes rickets in infants and osteomalacia in adults. Growing children need four times the amount required (400 IU / day) as adults.
● Vitamin D deficiency from a young age causes osteoporosis in postmenopausal women and the elderly.
● Human skin has provitamin D, which changes to vitamin D when exposed to ultraviolet rays.
● Unlike other vitamins, it acts as a hormone in the body. It also plays an important role in the metabolism of calcium and phosphorus.
● It is abundant in liver, tuna, sardines, bonito, sun-dried shiitake mushrooms, and egg yolk. Vitamin D is absorbed from the small intestine along with fat.
■ If you continue to take 10,000 to 50,000 IU / day or more, hypercalcemia and renal damage will occur.

Summary

Vitamin is an organic compound that is necessary to maintain normal functions of the human body, although it is a trace amount compared to energy-producing nutrients. Since it can hardly be synthesized in the body, it must be ingested from food. It is an organic compound necessary to keep the function of the human body normal. Due to its nature, it can be divided into water-soluble vitamins and fat-soluble vitamins. Vitamins can hardly be made by the body and must be taken from food or vitamin supplements. Read more knowledge about vitamins.