Vitamins (I)

The development and proper functioning of children's bodies depend not only on an adequate intake of macronutrients such as proteins, carbohydrates and lipids, but also require small daily doses of micronutrients, such as the thirteen vitamins and twenty minerals, which are essential for human nutrition.

Although vitamins and minerals do not provide direct energy to the body, they are essential for the metabolism of macronutrients and for the proper growth and development of children, as well as strengthening the immune system. Certain vitamins have also been shown to contribute to the prevention of various diseases.

In this presentation, we will review the main vitamins that humans need, their classification, essential functions and the foods that contain them.

What are vitamins?

Vitamins are organic micronutrients that, together with other nutritional elements, act as catalysts in physiological processes, either directly or indirectly.

Although our body only needs small amounts of vitamins, it is essential to obtain them through food, since, although some can be synthesized in the body, they are not produced in sufficient quantities to cover daily needs.

Biological demands at certain times, such as pregnancy or lactation, increase the demand for vitamins, which requires a higher intake of these essential nutrients.

Classification of vitamins

Vitamins are divided into two major groups according to their solubility:

• Fat-soluble (A, D, E, K): fat -soluble and transported through lipids in food. A low-fat diet can reduce the levels of these vitamins, which can cause serious health problems.

• Water-soluble (Group B and Vitamin C): Water -soluble, they are found in the liquids of food. These vitamins are not stored in the body and are eliminated through urine, so regular intake is necessary.

Vitamins and their chemical names

• Vitamin A: Retinol, Carotene (provitamin A)
• Vitamin D: Cholecalciferol (D3), Ergocalciferol (D2)
• Vitamin E: Tocopherol
• Vitamin K: Phylloquinone (K1), Menaquinone (K2)
• Vitamin B1: Thiamine
• Vitamin B2: Riboflavin
• Vitamin B3 or PP: Niacin, Nicotinic Acid, Nicotinamide
• Vitamin B5: Pantothenic Acid
• Vitamin B6: Pyridoxine, Pyridoxal
• Vitamin B8: Biotin
• Vitamin B9: Folate
• Vitamin B12: Cobalamins
• Vitamin C: Ascorbic Acid

Vitamin A (Retinol or Carotene)

Vitamin A is a group of compounds essential for eye health and the immune system. Retinol, the active form of vitamin A, is found in animal foods such as liver, egg yolks and dairy products, while carotenes, found in plant foods such as carrots and spinach, are converted to vitamin A in the body.

Vitamin D (Cholecalciferol)

Vitamin D is obtained through sun exposure and foods such as fatty fish and dairy products. It is essential for bone and muscle health, as well as for the immune system.

Functions and effects of deficiencies and excesses

Deficiencies of these vitamins can lead to health problems, such as visual impairment or rickets, while an excess, especially of vitamin A and D, can result in serious adverse effects, such as digestive or neurological disorders.

This text provides an overview of the importance of vitamins in the human diet, highlighting their fundamental role in health.