Vitamins are natural substances in food that are essential for our body to be able to function perfectly. Each vitamin has a role in the body. Vitamins are responsible for development of the nervous system, the types and numbers of 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 our life, vitamins are not produced in the body but are most often entered through food.
How do you know which vitamins enter in your body?
Vitamin A and its provitamin carotenoids
The daily need is one to two milligrams. Can be 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 eyesight, brittle nails, skin changes. It has an impact on growth, building and maintenance of tissues, skin and mucous membranes.
The daily need for this vitamin is 100 milligrams. In large amounts it can be found in cabbage, peppers, grapefruit, strawberries, lemons, cauliflower, garlic, radishes, and blueberries.
Deficiency causes fatigue, irritability, fainting. Impacts of increasing the immunity.
Daily requirement of vitamin D is 2.5 - 10 milligrams. Can be found in olive oil, milk, sardines, herring, eggs, spinach, cabbage.
Lack of vitamin D causes malformations of the skeleton and teeth problem. Affects metabolism.
The required amount is 12 milligrams. Can be found in milk, vegetable oil, eggs, nuts, almonds, hazelnuts.
Lack of vitamin E causes anemia and infants skin changes. Vitamin E prevents the oxidation of unsaturated fatty acids.
Daily requirement is 1.5 milligrams. In larger amounts it can be found in cabbage, spinach, soybeans, cauliflower, milk, oranges and nettle.
Improves blood counts.