{"id":593102,"date":"2022-09-24T16:00:00","date_gmt":"2022-09-24T13:00:00","guid":{"rendered":"https:\/\/allforwomen.com.de\/?p=593102"},"modified":"2022-08-07T09:41:15","modified_gmt":"2022-08-07T06:41:15","slug":"what-vitamins-are-where-they-are-found-and-why-the-body-needs-vitamins-of-all-groups","status":"publish","type":"post","link":"https:\/\/allforwomen.com.de\/en\/what-vitamins-are-where-they-are-found-and-why-the-body-needs-vitamins-of-all-groups\/","title":{"rendered":"What vitamins are, where they are found and why the body needs vitamins of all groups"},"content":{"rendered":"

Since childhood, everyone has been familiar with the letter designations of these substances. But the scientific names of vitamins, which ensure the vital activity of the body, are known to few. To fill this gap, as well as get all the information about which vitamins are contained in which foods, and why a person needs them, check out this review.<\/p>\n

What are the B vitamins and what foods contain them?<\/h2>\n

The story about what vitamins are should begin with the largest group B.<\/p>\n

Vitamin B1<\/strong> (thiamine) is part of many enzymes, plays an important role in water, protein and carbohydrate metabolism, regulates the activity of the brain and other internal organs of a person, participates in the synthesis of nucleic acids and proteins in the heart muscle. Most of this vitamin is found in grain shells, cereal sprouts, wholemeal bread, cereals (oatmeal, buckwheat, barley and wheat), bread kvass, spinach, green peas, peas, potatoes, soybeans, nuts, cauliflower, white beans, low-fat pork, offal and yeast.<\/p>\n

Vitamin B2<\/strong> (riboflavin) is involved in all metabolisms of our body, stimulates the activity of the central nervous system and the formation of glycogen in the liver, increases the tone of blood capillaries, helps to eliminate carcinogens from the body. Most of this vitamin is found in yeast, egg yolk, milk, cheese, cottage cheese, buckwheat, meat, poultry, fish, offal, green peas, soybeans, cabbage (broccoli and Brussels sprouts).<\/p>\n

What other B vitamins are there, what are their properties, and what are their scientific names?<\/strong><\/p>\n

Vitamin B3<\/strong> (pantothenic acid) regulates fat metabolism in the liver and hematopoiesis, the synthesis of steroids, hemoglobin and acetylcholine, the activity of the nervous system, the functions of the adrenal glands, carbohydrate and salt metabolism, is part of some enzymes, takes part in various processes for the neutralization of toxic substances (alcohol, poisons, drugs). This acid is widely distributed in foods of both animal and vegetable origin.<\/p>\n

Vitamin B6<\/strong> (pyridoxine) is involved in various metabolisms of the human body, promotes the formation of hemoglobin and maintains its level in the blood. Also, the benefit of this vitamin for the human body is that it regulates the level of cholesterol in the blood and the activity of the nervous system. This vitamin is rich in: potatoes, peas, beans, sweet green peppers, bananas, milk, meat, fish, eggs, cheese, liver and yeast.<\/p>\n

Vitamin B10<\/strong> (para-aminobenzoic acid) (H1) is necessary for cell growth, stimulates the production of vitamins by intestinal bacteria, regulates the activity of certain hormones, is part of enzymes, and stimulates the activity of the pancreas. With a lack of it in the body, various diseases develop. Most of this vitamin is found in yeast, wheat and rice.<\/p>\n

Vitamin B7<\/strong> (biotin) (H) is involved in fat metabolism, neurotrophic processes, and is necessary for tissue growth. Most of this vitamin is found in the liver, kidneys, milk, yeast, egg white, tomatoes and peas.<\/p>\n

Vitamin B9<\/strong> (folic acid) is involved in fat metabolism and bone marrow formation, methionine and choline metabolism, regulates hematopoiesis and the formation of red blood cells. With a lack of this acid in the body, various diseases develop, immunity decreases, including cancer. The main foods that contain this vitamin are yeast, liver, kidneys and soy. There is also a lot of folic acid in peas, beans, chicory, spinach, potatoes, mushrooms, oatmeal, parsley, dill, lettuce, cauliflower, horseradish, eggplant, pumpkin, zucchini, carrots, beets, strawberries, cherries, raspberries and apples.<\/p>\n

Vitamin B12<\/strong> (cyanocobalamin) as a catalyst is involved in the processes of protein metabolism, the synthesis of nucleic acids, hemoglobin, regulates the level of sugar and cholesterol in the blood, prevents fatty degeneration of the liver, and helps to eliminate various toxic substances from the body. It is abundant in meat, liver, kidneys, fish, milk and eggs.<\/p>\n

Vitamin B15<\/strong> (pangamic acid) regulates the redox processes of the body, stimulates the activity of respiratory enzymes, the functioning of the brain, heart, liver and respiratory organs. Yeast, seeds of many plants, rice and animal liver are rich in this vitamin.<\/p>\n

What other vitamins are there and what are their benefits for the human body?<\/h2>\n

\"What<\/a><\/p>\n

Vitamin PP<\/strong> (nicotinic acid) acts on the enzyme system of the body, participates in all metabolisms, stimulates the hematopoietic function of the bone marrow, increases the number of leukocytes in the blood, regulates blood clotting, the activity of the brain, stomach and intestines, stimulates the neutralizing function of the liver, improves immunity, including colds and respiratory diseases. It is found in large quantities in yeast, wholemeal bread, cereals, spinach, peas, potatoes, onions, tomatoes, carrots, meat, fish and eggs.<\/p>\n

Vitamin C<\/strong>(ascorbic acid) plays an important role in carbohydrate and protein metabolism, redox processes of the body, regulates the level of cholesterol and hemoglobin in the blood, promotes the regeneration of tissues and organs, including the respiratory system. Why else do you need this vitamin, and where are they found? Ascorbic acid is involved in the synthesis of the adrenal hormone and in the processes of hematopoiesis, stimulates the detoxic function of the liver, increases the body's resistance to infections (including influenza, SARS, etc.), improves the condition of the walls of blood vessels, has an antioxidant effect (binds free radicals). Most of this vitamin is found in kiwi, rose hips, sweet peppers, lemons, black currants, oranges, dill and parsley, all types of cabbage (including sauerkraut), celery, sorrel,<\/p>\n

Vitamin K<\/strong> (vikasol, phylloquinone) regulates clotting, blood composition and condition, as well as the permeability and elasticity of blood capillaries, regeneration processes in tissues and organs (including lungs and bronchi), intracellular metabolism, liver and muscle function, increases immunity and body resistance to various infections. This vitamin accumulates in green vegetables (lettuce, spinach, nettle, various types of cabbage), less of it – in rose hips, sea buckthorn, black currants, mountain ash, potatoes, pumpkins, tomatoes, carrots, oranges, tangerines, liver, eggs and milk.<\/p>\n

Vitamin P<\/strong> (rutin) regulates the permeability of blood vessels, the work of the adrenal glands, promotes the absorption of vitamin C by the body. Rutin performs its functions only in the presence of vitamin C. A lack of this vitamin in the body leads to internal bleeding. Vitamin P is rich in: rose hips, green tea, oranges, tangerines, grapefruit, red sweet peppers, chokeberries and red ashberries, black currants, potatoes, various types of cabbage, carrots and tomatoes.<\/p>\n

Vitamin U.<\/strong> This vitamin is considered anti-ulcer. Why does a person need this vitamin, and what foods should be consumed to replenish its supply? It regulates the secretion of gastric juice and promotes the healing of ulcers (including gastric and duodenal ulcers), prevents the development of gastritis, atherosclerosis. Most of it is found in white cabbage, parsley and asparagus.<\/p>\n

Why does a person need vitamins A, D, E and F?<\/h2>\n

The properties and benefits of vitamins A, D, E and F are described below, as well as foodstuffs where these organic compounds are the most.<\/p>\n

Vitamin A<\/strong> (retinol), its provitamin – carotene. This vitamin takes an active part in various body metabolisms, regulates the functioning of internal organs, nourishes the heart muscle and skin cells, increases the level of glycogen in the heart and liver, normalizes the activity of the respiratory system, maintains optimal glucose and cholesterol levels in the blood, ensures the normal condition of the cornea and retina, mucous membranes, stimulates tissue regeneration. Vitamin A is rich in: fish oil, liver, eggs, milk, butter and cheeses, and carotene – apricots, peaches, oranges, tangerines, mangoes, melons, pumpkins, carrots, watercress, sweet peppers, parsley, sorrel, spinach, broccoli, tomatoes, chervil, rose hips, red ash, sea buckthorn, dried apricots, green onions, lettuce and green peas.<\/p>\n

Vitamin D<\/strong> is an anti-rachitic vitamin. It has several provitamins: ergosterol, cholecalciferol, etc. This vitamin is involved in various body metabolisms (carbohydrate, phosphorus, calcium, etc.), ensures the absorption of calcium, phosphorus and magnesium, participates in the formation of bone tissue, affects fat, steroid and water exchanges, promotes tissue regeneration and wound healing, regulates the activity of the nervous, cardiovascular and reproductive systems. Vitamin D accumulates in egg yolk, butter, milk, cream, sour cream, fish, caviar, mushrooms, yeast, spinach and cereal sprouts.<\/p>\n

Vitamin E<\/strong> (tocopherol) prevents vascular sclerosis and muscle dystrophy, regulates hematopoiesis and reproductive function, enhances the activity of vitamin A, regulates fat, protein and carbohydrate metabolism, the activity of the nervous and cardiovascular systems, and prevents early aging of the body. This vitamin is found in grain sprouts, vegetable oils, pumpkin and sunflower seeds, chocolate, egg yolks, milk, meat, liver, sea buckthorn, nuts, legumes (peas, beans, etc.), corn and fish.<\/p>\n

Vitamin F<\/strong> is a mixture of linoleic, linolenic and arachidonic fatty acids. Why does the body need this vitamin and what function does it perform? The above acids are involved in fat and carbohydrate metabolism, contribute to the removal of excess cholesterol from the body, increase the elasticity of blood vessels. One of the functions of vitamin F is the regulation of blood and lymph circulation, and a high role in improving immunity. Vitamin F is especially rich in vegetable oils (sunflower, soybean, linseed and nut) and nuts.<\/p><\/p>\n","protected":false},"excerpt":{"rendered":"

All about vitamins: what are the beneficial properties of vitamins and what foods contain them<\/p>\n","protected":false},"author":1,"featured_media":395470,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_wp_rev_ctl_limit":""},"categories":[553],"tags":[],"class_list":["post-593102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"_links":{"self":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts\/593102","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/comments?post=593102"}],"version-history":[{"count":0,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/posts\/593102\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/media\/395470"}],"wp:attachment":[{"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/media?parent=593102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/categories?post=593102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/allforwomen.com.de\/en\/wp-json\/wp\/v2\/tags?post=593102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}