Vitamins are substances you need so that your body can be healthy. It is a colloquial term that includes minerals, fatty acids, amino acids- and vitamins, of course! By ensuring you’re including certain high quality, natural foods & ingredients into your diet, you can make sure you’re receiving these vitamins.
Vitamins allow your body to grow and develop. They also play important roles in bodily functions such as metabolism, immunity and digestion. There are 13 essential vitamins, including vitamins A, C, D, E, and K and B vitamins such as riboflavin and folate. According to the U.S. National Library of Medicine, the best way to meet your vitamin needs is to eat a balanced diet containing a variety of foods. If you can’t meet your needs through food alone, you may require dietary supplements. Seek guidance from your doctor or dietitian before taking supplements
Vitamins as Antioxidants ?
Most of the vitamins consider to be antioxidants , which can help in repairing and restoring cells and tissues,
Antioxidant is a catchall term for any compound that can counteract unstable molecules such as free radicals that damage DNA, cell membranes, and other parts of cells.
Your body cells naturally produce plenty of antioxidants to put on patrol. The foods you eat—and, perhaps, some of the supplements you take—are another source of antioxidant compounds. Carotenoids (such as lycopene in tomatoes and lutein in kale) and flavonoids (such as anthocyanins in blueberries, quercetin in apples and onions, and catechins in green tea) are antioxidants. The vitamins C and E and the mineral selenium also have antioxidant properties
How can Antioxidants help you ?
Antioxidants are able to neutralize marauders such as free radicals by giving up some of their own electrons. When a vitamin C or E molecule makes this sacrifice, it may allow a crucial protein, gene, or cell membrane to escape damage. This helps break a chain reaction that can affect many other cells.
It is important to recognize that the term “antioxidant” reflects a chemical property rather than a specific nutritional property. Each of the nutrients that has antioxidant properties also has numerous other aspects and should be considered individually. The context is also important in some settings, for example, vitamin C is an antioxidant, and in others it can be a pro-oxidant.
Most common vitamins in our food pattern :
- Magnesium – This mineral plays an important role in muscle contractions. It is also a natural muscle relaxant and can help smooth muscles, including your intestines. It also helps another essential vitamin, calcium, to absorb. It can be found in natural sources such as spinach and other leafy greens. It is also found in almonds and beans.
- Calcium – This mineral is very essential for bone and teeth health. Some natural sources for this mineral are milk and dairy products.
- Vitamin C – This water-soluble vitamin plays important roles in immune system function. It is also an antioxidant, which means it helps neutralize free radicals that are believed to cause aging of cells. Orange juice, cherries, red peppers, kale, and grapefruit are some examples of foods where this popular vitamin is found.
- Vitamin B-12 – This is one of the most important essential vitamins. It is a co-enzyme that is important in the conversion of food to be burned as energy. It is widely available in many forms: pills, liquids, and even injections. It can also be found in foods from animals. If you are a vegetarian or vegan, you can get it from yeast.
- Omega-3 – Omega-3 is the beneficial fatty acid found in fishes and fish oil. Foods containing it are consumed for their reported role in cardiovascular health, brain function, and mood.
- Vitamin D – This vitamin is important for bone and colon health. Your body generates it when your skin is exposed to sunlight. In today’s high-tech world, many people spend time away from the sun and thus supplement vitamin D3 to ensure healthy levels. Foods containing it include broccoli, egg yolks, cereals, and fatty fish.
- Iron – This metal is responsible for the red color of your blood. Iron deficiency, known as anemia, has been associated with autoimmune disorders like lupus. Foods containing iron are clams, liver, beans, and spinach.
- Potassium – Potassium (like magnesium and calcium) is an electrolyte that plays a role in keeping your body well-hydrated. Potassium is an important supporter of blood pressure. Many western diets are low in potassium. Unfortunately, potassium cannot be easily supplemented due to a rule that limits the amount that is sold in over-the-counter tablets and capsules. Because of this, finding natural sources such as vegetables and fruits (like bananas) is vital.
- Vitamin A – This fat-soluble vitamin is often found in carrots and other similarly pigmented vegetables. It can also be found in meat, especially in liver. Also known as a carotenoid, it is known to be good for your eyes and assist in fighting chronic diseases.
- Co-Q10 (also known as Ubiquinol) – Ubiquinol is a co-enzyme that is often taken for heart health. Co-Q10 helps to increase blood oxygenation and is also potent antioxidant . Food sources include liver, peanuts, shellfish, and beef.
In Lina’s and Dina’s we provide balanced and well prepared food by the most fresh and healthy ingredients , making sure you are having the best quality and portion to assure healthy weight loss and to cover all your nutritional daily need of vitamins , minerals and macros.