Vitamins are organic compounds that participate in the metabolic processes of the body. These substances become components of active catalyst centers. But what does this mean? Everything is simple! Any reaction that occurs within the human body occurs with the help of special enzyme proteins, which are also called catalysts. Thus, thanks to the fact that vitamins are part of protein-enzymes, they make possible the process of metabolism (these are the chemical reactions that take place in the body).
In general, vitamins are substances of the most diverse nature of origin, which are necessary for the full development and functioning of the human body, because by their nature and the tasks they perform are activators of many life processes.
The role of natural vitamins in the human body
The importance of vitamins and their benefits are perfectly illustrated by the fact that there is no system of vital activity that could function without vitamins.
Best natural vitamins:
- Vitamin A (retinol, betacarotin) – A very important vitamin for the eyes, in addition, it forms the immune system and affects the condition and growth of hair and nails, can contribute to the elasticity of the skin;
- Vitamin D (calciferol) – Forms the bone skeleton, promotes the healthy development of teeth and bones. In addition, it regulates the activity of cells;
- Vitamin E (tocopherol) – Acts as an antioxidant, protecting the cell membranes from free radicals. Helps normal blood circulation, participates in the formation of muscles;
- Vitamin K – Promotes normal blood clotting;
- Vitamin B1 (thiamin) – Helps extract energy from carbohydrates. Improves appetite and forms normal development of the nervous system;
- Vitamin B2 (riboflavin) – A very important “detail” in the metabolism, participates in the correct composition of all mucous membranes;
- Vitamin B3, PP (nicotinic acid) – Affects the level of cholesterol in the body, organizes the right metabolism, a vitamin for memory;
- Vitamin B5 (pantothenic acid) – Promotes good fat and protein metabolism;
- Vitamin B6 (pyridoxine) – Important for metabolism, blood circulation and amino acid metabolism;
- Vitamin B9 (folic acid) – Affects the correct transfer of genetic information from the mother to the fetus, affects the level of hemoglobin in the blood;
- Vitamin B12 (cyanocobalamin) – Participates in the formation of blood and the “right” level of iron in the blood. Provides metabolism at the cellular level;
- Vitamin C (ascorbic acid) – Affects the formation of collagen, which is responsible for the elasticity and protective functions of the skin. Responsible for strong immunity and protects the heart from overloads;
- Vitamin H (biotin) – Involved in proper metabolism.
Synthetic vs natural vitamins: why are natural vitamins better than synthetic?
Vitamin and mineral compounds from food products are absorbed much better than analogous artificial substances. That is why people who lack vitamins in the body are recommended to take natural vitamins.
Vitamin supplements with natural vitamins
Most multivitamin complexes, which are on sale nowadays, contain synthetic components. However, there are also preparations, the composition of which is completely natural. Some large companies produce a wide range of natural complex vitamins.
Sources of all natural vitamins
- Vitamin A (retinol, betacarotene) – the liver of various animals, milk products from whole milk, egg yolks, carrots, parsley, carrots, apricots, melons and other products of rich orange and red color;
- Vitamin D (calciferol) – It is exactly the vitamin that the body is able to produce under the influence of sunlight falling on the surface of the skin. In addition, you can get it with vegetable oil, eggs, fish;
- Vitamin E (tocopherol) – Almost all vegetable oils can be a source of this vitamin, almonds and peanuts;
- Vitamin K – Poultry meat, in particular chicken, sour cabbage, spinach and cauliflower;
- Vitamin B1 (thiamine) – Legumes, pork, hazelnuts, and any vegetable products of coarse grinding. In addition, dry brewer’s yeast is a valuable source of this vitamin;
- Vitamin B2 (riboflavin) – Chicken liver and various dairy products;
- Vitamin B3, PP (nicotinic acid) – All green vegetables, chicken, nuts, meat products;
- Vitamin B5 (pantothenic acid) – Products of both plant and animal origin. Rice, by-products, yeast;
- Vitamin B6 (pyridoxine) – Sprouted wheat, bran, cabbage and many other products that are used in raw form;
- Vitamin B9 (folic acid) – Deciduous green vegetables, nuts, bananas, eggs;
- Vitamin B12 (cyanocobalamin) – Marine products, in particular sea kale and caviar of various fish species, cottage cheese, yeast and offal;
- Vitamin C (ascorbic acid) – Citrus, bird cherry, currant, many fruits, cabbage of any kind and green vegetables;
- Vitamin H (biotin) – Legumes, in particular soy and soy products, bananas, egg yolk, dairy products and liver.
Daily rate of vitamins. Two types of vitamins
The daily rate of vitamins and minerals depend on what category a particular microelement belongs to. All vitamins and minerals are conventionally divided into two types:
- Fat-soluble vitamins: substances that can accumulate in tissues and blood. As a rule, the body receives them with food in sufficient quantities, and is also able to synthesize independently. These are vitamins A, D, E, K (retinol, cholecalficerol, tocopherol, phylloquinone);
- Water-soluble vitamins: the body is almost unable to synthesize them, they accumulate in tissues in very small quantities, and these reserves are consumed very quickly. This category includes the whole group of vitamins B. They also include vitamin C, the accumulation of which is impossible in tissues. Its excess is simply removed from the body.
The daily rates of vitamins and minerals also depend on the category of the substance. The body needs fat-soluble vitamins less than water-soluble ones.