How Much Do You Know About Vitamins, And How Do You Insert Them?
In the cold winter days, the possibilities of colds and flu are increased. Regularly consumption of vitamins that increase our immunity can be an excellent way to protect ourselves from illness, daily coughing or temperature. Vitamins are natural substances in the food which are important for the body so it can function perfectly.
There are many vitamins and each of them has a role in the body. Vitamins are involved in the development of the nervous system, the type and a variety of reactions within your body. When we talk about vitamins it is important to mention that exists two groups of vitamins, those vitamins that dissolve in water such as vitamin C and B complex, and those vitamins that dissolve in fat such as vitamin A, vitamin D, vitamin E, and vitamin K.
Despite the fact that vitamins are essential for sustaining life, they are not generated within your body but are brought in mainly through food.
Vitamin A. The RDA for vitamin A is 900mcg per day for men and 700mcg per day for women. The current daily value is 5000 IU.(1) This vitamin can be found in foods such as spinach, kale, tomatoes, peas, milk and dairy products, dried fruit, bananas, peaches, cherries, eggs, cereals, fish oil. Vitamin A deficiencies can lead to a weakening of eyesight, brittle nails, skin changes. This vitamin also plays a role in growth, building, and maintenance of tissues, skin and mucous membranes.
Vitamin C. The RDA for vitamin C is 90 mg per day for men and 75 mg per day for women. The Daily Value is 60 mg.(2) This vitamin is contained in vast amounts in foods like cabbage, peppers, grapefruit, strawberries, lemon, cauliflower, garlic, radishes. Deficiency of this vitamin leads to fatigue, irritability, fainting and have effects of increasing immunity.
Vitamin D. The RDA for vitamin D is 600 IU daily and the Daily Value is 400 IU.(3) This vitamin can be found in olive oil, milk, sardines, herring, eggs, spinach, cabbage. Deficiency of vitamin D will cause deformation of the skeleton and teeth problem and also impacts metabolism.
Vitamin E. The RDA for vitamin E is 15 mg per day. The Daily Value is 27 mg per day.(4) This vitamin is contained milk, olive oil, eggs, nuts, almonds, hazelnuts. Not enough vitamin E leads to anemia in infants, skin changes. This vitamin prevents the oxidation of unsaturated fatty acids.
Vitamin K. The RDA for vitamin K is 120 mcg per day for men and 90mcg/day for women. The Daily Value is 80 mcg.(5) This vitamin can be found in a vast amount of foods such as cabbage, spinach, soy, cauliflower, milk, oranges, and nettle. Vitamin K plays a key role blood clot and preventing excessive bleeding.