Do you understand the effectiveness and nutrition of vitamins?

Do you understand the effectiveness and nutrition of vitamins?

Fat-soluble vitamins: the human immune system can not be without it

1. Vitamin A

Vitamin A promotes the synthesis of immunoglobulins and improves the body's ability to fight infections and tumours; vitamin A also eliminates immune tolerance. Various cytokines that affect the immune response may also be altered in vitamin A deficiency, thus affecting the antigen-antibody response in the body.

Vitamin A is mostly found in animal foods, such as animal liver, fish eggs, whole milk, poultry eggs, etc. In addition to animal foods, carotenoids in plant foods can be converted to vitamin A, which is mainly found in dark green or red-orange-yellow vegetables or fruits, such as broccoli, spinach, hollow cabbage, mangoes, apricots, persimmons, etc.

2. Vitamin D

Vitamin D is an essential immunomodulatory and most cells in the body, including immune cells, contain vitamin D receptors. Vitamin D in macrophages regulates the synthesis of endogenous histone inhibitors and modulates the pattern of cytokine secretion; both histone inhibitors and cytokines enhance the body's defense against pathogens. People with vitamin D deficiency are more likely to develop respiratory infections, which are more frequent and more severe.

Vitamin D in humans is mainly synthesized by skin exposure to ultraviolet light or obtained from the diet. Vitamin D in food is mostly found in fatty sea fish, animal liver, egg yolk and cream.

3. Vitamin E

Vitamin E is important for maintaining normal immune function, especially for T-lymphocyte function: it enhances lymphocyte reactivity to mitogen stimulation and antigen and antibody responses, and promotes phagocytosis; some studies have shown that vitamin E can further influence immune function by affecting nucleic acid and protein metabolism.

The most important source of vitamin E in the daily diet is vegetable oil. In addition, barley, oats, rice bran, and nuts are high-quality sources of vitamin E.

4. Vitamin K

Vitamin K is key to supporting the process that helps blood clot properly, and it is involved in the synthesis of at least five proteins that regulate clotting activity. Vitamin K also helps create binding proteins for calcium throughout the body, which is where vitamin K and bone health come into play. It is important for bone remodelling (replacing old bone tissue with new material), a process that is absolutely necessary to maintain bone health.

Vitamin K comes primarily from green leafy vegetables, broccoli, blueberries, olive oil, eggs and grapes.

Water-soluble vitamins: a good hand in antioxidants

1. Vitamin C

Vitamin C is an antioxidant that protects immune cells from oxidative damage and promotes antibody formation. Vitamin C regulates the function of phagocytes, the proliferation of T-lymphocytes, the production of cytokines and the gene expression of monocyte adhesion molecules. In addition, vitamin C prevents and delays the oxidation of vitamin A and vitamin E.

Vitamin C is mainly derived from food and is most abundant in fresh vegetables and fruits, such as coronary, cabbage, spinach, red dates, strawberries, citrus, etc. If you can often intake rich fresh vegetables and fruits, reasonable cooking, generally can meet the needs of the body.

2. Vitamin B1

Vitamin B1 helps convert food into energy that the body can use. This energy metabolism comes from its ability to act as a coenzyme. There are a variety of different conformations of thiamin and phosphate in the intestine that facilitate the role of vitamin B1 in metabolism. Of these, thiamin diphosphate (two phosphate molecules attached to a free thiamine molecule) is the most important form. Vitamin B1 also contributes to the production of fatty acids and supports healthy cell function.

Vitamin B1 can be consumed by eating brown rice, pork and pumpkin.

3. Vitamin B2

Vitamin B2 (also known as riboflavin) is primarily related to energy. Vitamin B2 not only helps metabolize glucose, amino acids and fatty acids, but also helps the body metabolize drugs and steroids, and helps convert tryptophan to niacin. Riboflavin deficiency is accompanied by deficiencies in other B-complex vitamins, especially niacin and pyridoxine.

Dairy products, spinach, almonds and broccoli are good sources of vitamin B2.

4. Vitamin B3

Vitamin B3 helps convert food in the gut into the energy needed for cell and body functioning and helps to convert food into useful energy. Niacin also supports a healthy nervous system, brain, digestive system and skin.

Many foods contain niacin, but chicken, green leafy vegetables, corn, wheat and fish are good food sources.

5. Vitamin B5

Vitamin B5 is synthesized by plants and bacteria, and it is the main precursor of one of the most important coenzymes in the body, coenzyme A. As part of coenzyme A, vitamin B5 is required for the conversion of dietary carbohydrates, fats and proteins into energy.

Offal, milk, avocado, seeds and broccoli all contain vitamin B5.

6. Vitamin B6

Versatility is the property of vitamin B6. It is involved in at least 100 reactions in the body and comes in many forms, all of which help make coenzymes that help with protein and amino acid metabolism. These coenzymes help to transfer and break down amino acids, remove their carbon-containing atomic groups, etc.

Beans, bananas, potatoes, meat and nuts are good food sources.

7. Vitamin B12

Vitamin B12 is the only vitamin that contains cobalt metal, a metal that is rare in the human body. It supports cardiovascular and nervous system health, protects nerve cells, and plays a role in the synthesis of DNA and red blood cells.

Animal products all contain B12 because it can only be made by bacteria in the gastrointestinal tract. Vitamin B12 is found in foods such as seafood, beef, fish and eggs.

8. Biotin

The enzymatic reactions involved in biotin can make fats and proteins important sources of energy as well. Vitamin B7 can also assist in regulating certain gene expressions because it affects important proteins called transcription factors (proteins that help read the cell's DNA code). Biotin also modifies specific proteins in the cell nucleus that help organize DNA.

Biotin is found in many foods, especially fish, whole grains, yeast, liver and avocados.

9. Folic acid

Folic acid's role in DNA and cell division is also important throughout the human life cycle, as is its relationship with coenzymes that regulate cell metabolism. Your red blood cells and immune cells also need folic acid.

Folic acid is found in beans, fortified cereals, asparagus, broccoli and spinach.

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