The most important vitamins from food and their effect!
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We hear every day how important vitamins are for our health and we assume that we are getting enough of them every day. Nevertheless, in daily practice it appears that many people suffer from shortages and this is regularly the basis of many diseases. To get a grip on your health, it is therefore important that you know what you eat. What are the most important vitamins and what do they do for my body. Vitamins are essential for your health and it is therefore wise to study the most important types and give them a structural place on your daily menu. [! 163118 => 1130 = 3086!] Vitamin A
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This vitamin is found in animal intestines, carrots, spinach, parsley, butter, sweet potatoes, soybean oil, tuna, cheese and eggs. It is an important vitamin for the protection of the skin, contributes to the correct functioning of the eye retina and plays a role in the production of enzymes and reproductive hormones, among other things. Vitamin A deficiency can cause night blindness, dry eyes, dry skin and mucosal disorders.
Vitamin D
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Vitamin D is found in fatty fish, fatty cheeses, margarine, mushrooms, eggs and dairy products. The vitamin is produced in the skin under the influence of sunlight, which is why people living in sunny countries do not need extra vitamin D. Vitamin D deficiency can lead to tooth decay, osteoporosis and other bone disorders.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Vitamin E
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This vitamin plays an important role as an antioxidant and in the reproduction of a number of animals. Vitamin E deficiency can lead to anemia, muscle weakening and fertility disorders. Vitamin E is found in olive oil, soybean oil, sunflower oil, corn oil and nuts, including hazelnuts, almonds, peanuts and walnuts. Also in coconut, in corn and wheat germ and in germinated soy.
Vitamin B
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The vitamins from group B are essential in the development of metabolic functions in our body. There are different types of B vitamins, but the main ones are;
B1
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Found in whole grains and seeds plays a role in the metabolism of carbohydrates to obtain glucose, the main energy source of body cells.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
B2
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Is important for, among other things, cellular respiration, liver detoxification and the maintenance of the insulating layer around the nerves. Rich in vitamin B2 are animal intestines, brewer's giest, fatty cheeses, coconut, mushrooms, eggs and lentils.
B3
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Found in egg yolks and whole grain cereal products. Helps with the cell metabolism of carbohydrates and fats.
B5
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Has the same functions as vitamin B3 and can be found in intestines, egg yolks, brewer's yeast and whole grains.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
B6
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Is important in protein processing and is present in most plant and animal foods, but especially fatty fish, lentils, chickpeas, chicken, beef and bananas.
B12
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Is important in tissue repair, body growth and development and the production of red blood cells. Vitamin B12 is found in foods of animal origin and is stored in the liver, making a daily intake unnecessary, although in special cases such as during pregnancy or breastfeeding a higher amount
Vitamin K
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This is an important vitamin for blood clotting. The vitamin is largely produced in the intestines and that is also the reason that in patients who have to take antibiotics for a long time, a shortage could arise due to destruction of the produced intestinal bacteria. Vitamin K deficiency can cause nosebleeds and bleeding in the digestive tract.
Vitamin C
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This vitamin is, among other things, responsible for the transport of oxygen through the body and ensures the absorption of iron and folic acid. In addition, vitamin C is important in detoxifying the liver. Foods rich in vitamin C include fruits such as kiwi, guava, black currant, persimmon, lemon, strawberries or oranges and vegetables such as red peppers, parsley, spinach, Brussels sprouts and cauliflower.
Vitamin H
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Vitamin H plays a role in the metabolism of the carbohydrates and fats that are broken down into glucose and is partly produced in the intestines. Suppliers of these vitamins are dried tropical fruits, fruit, milk and brewer's yeast. A shortage of vitamin H is therefore actually rare.