Vitamins are a group of organic compounds that are essential for the proper functioning of the body. Which we must get from eating different types of food. because the body cannot synthesize it by itself (except vitamin D to be synthesized at the skin when exposed to sunlight) by vitamins divided into 2 groups:
- water-soluble groups such as B vitamins and vitamin C
- Fat-soluble groups such as vitamins A, D, E and vitamin K.
What vitamins are right for us? How to eat for maximum benefit without waste
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What are the functions and benefits of vitamins? ?
- vitamin A about eyesight and growth
- found in groups Yellow, orange and green vegetables and fruits such as pumpkin, corn, papaya and cantaloupe.
- B vitamins neurological energy and blood production
- found in groups Lean pork, fish, liver, milk, eggs , coarse rice, brown rice and various beans
- Vitamin C about collagen production and is an antioxidant
- found in groups Oranges, kale, Indian gooseberry and papaya
- vitamin d bone
- found in groups Cod liver oil, salmon, tuna, egg yolks, milk and dairy products, mushrooms. and grains In addition, ultraviolet B (UVB) radiation can be stimulated to synthesize vitamin D from 8:00 a.m. – 10:00 a.m. and 3:00 p.m. – 5:00 p.m., which is when sunlight is not strong. Just 15-30 minutes a day
- vitamin E is an antioxidant
- found in groups Eggs, Avocados and Nuts
- vitamin K about blood and bone clotting
- found in groups Tomatoes, cauliflower, egg yolks, peanut oil, liver and pork.
Vitamins that have antioxidant activity are vitamin A, vitamin C and vitamin E will help the body work at full efficiency. both energy generation Immunization body repair Including the occurrence of free radicals
Who is at risk for vitamin deficiency??
It’s true that eating a variety of foods according to nutritional principles will help you get enough vitamins. At present, vitamin deficiency is not found in Thai people like in the past. But be aware of these factors.
- being an elderly person
- refraining from eating meat
- gastric or intestinal surgery
- taking certain medications that decrease the body’s absorption of certain vitamins
- not getting enough sunlight
- Behaviors that cause the body to lose vitamins quickly, such as drinking alcohol, smoking, drinking a lot of caffeinated beverages
Vitamin D reduces the risk of osteoporosis Help balance the blood, prevent diabetes.
The secret of “vitamin C” How much do you eat a day that has the best effect on the body?
Signs of “vitamin deficiency” can be divided into 2 cases:
- clearly lacking Until the disease or symptoms such as lack of vitamin B12 and folate cause red blood cell abnormalities. or lack of vitamin C swollen gums bleeding from the gums, etc.
- lack of insufficiency For example, lack of vitamin B12 from a vegetarian diet. It causes physical discomfort such as fatigue, lack of freshness, poor energy metabolism, insomnia, pale skin, etc., which doctors often take a history and physical examination. in order to know the daily use dining which is a big cause of vitamin deficiency
However, buying vitamins to take by yourself during times when the body is stressed or not eating enough. If it’s a vitamin from a standard production source eat in specified is considered relatively safe. But we need to know if our body is really lacking in that vitamin or in a condition where the body has to use that vitamin higher than usual.
Thank you information from: Phyathai Hospital
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