Many of us have heard countless times that a diet rich in vitamins is the ideal way to be healthy, but do we really know what each kind is for? Don´t be left out with doubts! I´m going to share with you relevant quick info about the most popular vitamins:

Vitamin A

It is necessary for healthy eyesight, skin and mucous membranes, optimal bone and tooth growth, and a good immune system response. Where can I find this vitamin? Fortified milk, cheese, cream, butter, eggs, liver, dark leafy green vegetables, fruits, and orange-colored vegetables like carrots.

Vitamin D

This vitamin is necessary for the proper absorption of calcium that causes our bones to be strong, in addition, its intake is crucial to activate the body’s defenses.

Where can I find this vitamin? Our body synthesizes it from sunlight naturally, however it can be found in egg yolks and the liver. It is important to mention that because there are not many sources from which to obtain it, many people supplement their diet with supplements rich in this vitamin.

Vitamin E

This vitamin is a powerful antioxidant.

Where can I find this vitamin? Vegetable oils from soy, corn and safflower, wheat germ, whole grain products, nuts and seeds.

Vitamin K

It is essential for the blood to clot properly and to balance calcium levels.

Where can I find this vitamin? Kale, spinach, broccoli, and asparagus. Furthermore, vitamin K can be synthesized by bacteria present in the colon.

Vitamin C

It participates in multiple biological functions as a coenzyme or cofactor, it is a good antioxidant, it helps in the collagen production process, it helps in the absorption of iron and it plays an important role in the health of the immune system. This vitamin is usually very sensitive to changes in heat and acidity, which is why it tends to break down easily. Where can I find this vitamin? Citrus, cabbage, broccoli, cantaloupe, strawberries, bell peppers, tomatoes, potatoes, lettuce, papayas, mangoes, and kiwis.

Author: Nerissa Álvarez

Review by: Betzabe Guido

Editor: Valerie Llamosa

References

Arakelian, C., Bazán, N. E., & Minckas, N. (s.f.) Metabolism. Chapter 8: VITAMINS.

Hernández Triana, M. (2004). Nutritional recommendations for humans: update. Cuban Journal of Biomedical Research, 23 (4), 266-292.

Martín, M. I., del Portal, J. I., & del Portal, J. C. I. (2003). Vitamins and minerals. Editorial Complutense.

Martínez, A. M. C. (2010). Vitamins In Nutrition for primary school educators (pp. 113-144).

Vitamins: Functions and sources. (2019). Cigna.com