Vitamins (II)

After having known the main nutritional aspects of vitamins A and D, we will continue in this presentation with the study of vitamins E, K, B1 and B2.

Vitamin E (tocopherol)

Vitamin E is a group of chemical compounds that perform different functions in the body. Of these compounds, ?-tocopherol (alpha tocopherol) is the only form with vitamin activity present in food.

The natural sources of vitamin E or ?-tocopherol are mainly unsaturated fats: olive, sunflower, peanut and soybean oil. Vitamin E is provided in smaller proportions by cereal grains such as rice and wheat; green leafy vegetables such as broccoli and spinach; egg yolk, liver and olives.

Functions of vitamin E

• The main function of vitamin E is to act as an antioxidant in cells, facilitating proper nutrition and tissue regeneration.

• It actively participates in the reduction of platelet aggregation, protecting the cardiovascular system.

• It is involved in the synthesis of enzyme systems that modulate hemoglobin formation.

Consequences of vitamin E deficiencies and excesses.

Deficiencies: Vitamin E deficiencies usually occur in people suffering from inflammatory bowel diseases and celiac disease. Deficiencies of vitamin E can cause:

• Destruction of red blood cells and anemia.

• Muscle degeneration.

Excesses: There is no evidence of adverse effects of excessive consumption of foods rich in vitamin E, however, some side effects have been documented when very high doses of supplements have been taken.

Vitamin K (phylloquinone, menaquinone, menadione)

There are three groups of substances related to the functions that vitamin K performs:

• Vitamin K1 (phylloquinone), Vitamin K2 (menaquinone), and Vitamin K3(menadione).

• Vitamin K can be found naturally in some vegetables (such as spinach, cabbage, lettuce and cauliflower), cereals, fruits, fatty meats, liver and cheese.

Functions of vitamin K

• It participates in the metabolism of certain calcium-binding proteins, thus contributing to proper bone development.

• It is antihemorrhagic. It is necessary for the formation of prothrombin, an essential substance for blood to coagulate.

• It participates in the transfer of protons and electrons.

Consequences of vitamin K deficiencies and excesses.

Deficiencies: Vitamin K deficiencies are rare in healthy people. The effects of deficiencies are as follows:

• Increased risk of nasal, digestive and urinary bleeding.

• Reduced bone mineral density, increasing the risk of fractures.

Excesses: Vitamin K is not very toxic, so you would have to take high amounts of supplements to suffer adverse reactions. With vitamin K we have concluded the study of the fat-soluble vitamins, we will now move on to the study of the water-soluble vitamins.

General information on water-soluble vitamins

As we already know, water-soluble vitamins dissolve in water, which means that they have to be consumed daily as their storage in the body is minimal. For this reason they are also less toxic, however, it is recommended that whenever you are thinking of taking a supplement, you should first consult a medical specialist.

Water-soluble vitamins are sensitive to high temperatures, so when food is subjected to prolonged cooking, a large percentage of them is lost. Among the most sensitive are the water-soluble vitamins: C, B1, B2, B6 and B9. To reduce cooking losses, it is recommended to steam or microwave foods.

Vitamin B1 (thiamine)

It is a water-soluble vitamin, insoluble in alcohol, which belongs to the B complex. It is better assimilated in the presence of vitamin C and folic acid (vitamin B9), however alcohol impedes the normal metabolism of thiamine.

A wide variety of foods of both animal and vegetable origin can supply thiamine:

• Foods of plant origin rich in thiamine are: whole grains - rice, wheat, and corn; yeast, legumes, nuts, vegetables and fresh fruits.

• Foods of animal origin rich in thiamine are: offal, meat -pig and beef-, fish, offal and eggs.

Functions of vitamin B1

• It works together with the other vitamins of the B complex in the conversion of energy from the food we eat into muscular energy and heat.

• It brings many benefits to the central nervous system, therefore it is closely related to the good mood of people.

Consequences of vitamin B1 deficiencies

Vitamin B1 deficiencies are very rare, because many foods contain it in appreciable quantities. Deficiencies occur due to the following of very restricted diets and the consumption of alcoholic beverages. The symptoms they cause are:

• It causes muscular fatigue, sudden exhaustion, decay and loss of strength.

• It causes disorders at the level of the central nervous system, which can manifest with irritability, depression, lack of memory and lack of concentration.

• Severe deficiencies cause Beriberi syndrome, which manifests with neurological and muscular disorders and congestive heart failure.

Vitamin B2 (riboflavin)

Vitamin B2 or riboflavin is a yellow water-soluble vitamin. It is very sensitive to sunlight.

Foods of animal origin rich in riboflavin are: dairy products -milk, yogurt, cottage cheese- and viscera -liver, heart and kidneys-.

Foods of vegetable origin rich in riboflavin are dark green leafy vegetables - green peppers, spinach, chard, broccoli, etc.; yeast and whole grains.

Functions of vitamin B2

• It also works together with the other B vitamins in the conversion of energy from food into energy.

• Due to its oxygenating function, it is essential for the integrity of the skin, mucous membranes, cornea and good vision.

• It is necessary for the production of hormones.

Consequences of vitamin B2 deficiencies

The insufficiencies of riboflavin in the organism are associated with the consumption of unbalanced diets, alcoholism and diseases such as diabetes. Its deficiencies can be manifested by the following symptoms:

• Ulcers in the corners of the lips, inflammation of the tongue and dry skin.Eye disorders, nervousness and depression.

• Decay, muscular fatigue and sudden exhaustion,