Vitamins (iii)

In this presentation we will continue to study the main nutritional characteristics of the vitamins of the vitamin B complex and also vitamin C.

Vitamin B3 (niacin, nicotinic acid or vitamin PP)

Niacin can be found in foods of both animal and vegetable origin:

• Foods of animal origin rich in niacin are liver, lean meat, poultry and fish.

• Plant foods rich in niacin include whole grains, legumes, nuts, tomatoes, carrots, sweet potatoes, bananas and others.

Functions of vitamin B3

• It participates in the metabolism and synthesis of carbohydrates, proteins and fats.

• It collaborates in the maintenance of the nervous system.

Consequences of vitamin B3 deficiencies

• Slight niacin deficiencies can cause decay, muscle weakness and loss of appetite.

• Extreme niacin deficiency causes pellagra, a serious disease, which if not treated swiftly can lead to death.

Vitamin B5 (pantothenic acid)

Pantothenic acid can be found in small amounts in a wide variety of foods of both animal and plant origin:

• Foods of plant origin rich in pantothenic acid are: whole grains, yeast and legumes.

• Foods of animal origin rich in pantothenic acid are: offal, meat and egg yolk.

Functions of vitamin B5

It participates in the metabolism and synthesis of carbohydrates, proteins and fats.

It is involved in the synthesis of steroid hormones and some neurotransmitters such as acetylcholine.

Consequences of vitamin B5 deficiencies

Vitamin B5 deficiencies are rare, but if they occur, they cause symptoms very similar to those of the other B vitamins: poor physical performance, cramps, depression and irritability.

Vitamin B6 (pyridoxine)

It is a vitamin that participates in a large number of metabolic reactions.

Foods of animal origin rich in vitamin B6 are: offal, meat, fish and egg yolk.

Foods of vegetable origin rich in vitamin B6 are: whole grains, legumes, nuts, bananas, potatoes, vegetables.

Functions of vitamin B6

• It intervenes in the reactions of metabolism, collaborating in the creation of amino acids and proteins.

• It participates in the processes of muscle and hemoglobin formation.

• It is involved in the breakdown of muscle glycogen for energy.

• It is essential in the manufacture of antibodies and erythrocytes (red blood cells).

• It is necessary for the absorption of vitamin B12, magnesium and iron.

Consequences of B6 deficiencies

• Neurological abnormalities are manifested, which include peripheral neuritis, causing pain in the upper and lower extremities, inflammation of the tongue, dry skin, etcetera.

• Irritability, weakness, insomnia and alterations of the immune function.

Vitamin H (biotin, vitamin B7, B8)

Biotin, like the other B vitamins, plays several important roles in the body's energy metabolism.

Foods of animal origin rich in biotin are offal, cheese, egg yolk and sardines.

Plant foods rich in biotin are legumes, dark leafy vegetables, nuts and almonds.

Functions of vitamin H

• Involved in the metabolism of carbohydrates, fatty acids and some amino acids.

• It intervenes in the production of glucose and therefore collaborates in the maintenance of blood sugar levels.

• It collaborates in the maintenance of the nervous and digestive system.

Consequences of vitamin H deficiencies

Its deficiencies are rare, however the consumption of raw egg white prevents its absorption in the intestine, therefore the habit of eating raw egg, can favor its insufficiencies in the organism, manifesting the following symptoms:

• Scaly rashes around the mouth and nose.

• Digestive disorders such as loss of appetite and vomiting.

• Depressive neurological symptoms and hair loss.

Vitamin B9 (folic acid)

Folic acid is very important for health, especially for women before pregnancy and during the first trimester of pregnancy.

Folic acid is found in plant foods such as spinach, chard, lettuce, legumes and some fruits.

Folate-rich foods should be consumed fresh and uncooked since cooking and storage easily destroy folic acid.

Functions of folic acid

• It participates in the metabolism of amino acids and in the synthesis of DNA.

• It is involved in the formation of blood cells.

• It is considered anti-anemic.

Consequences of folic acid deficiency

• In pregnant women it can cause premature births, low birth weight or malformations.

• It causes anemia and digestive disorders (malabsorption, diarrhea and stomach pains).

Vitamin B12 (cobalamin)

Cobalamin, so called because it contains cobalt, is an essential vitamin for the formation of all cells.

Vitamin B12 is contained almost exclusively in foods of animal origin: liver, meat, eggs, dairy products and oily fish.

Functions of vitamin B12

• It is involved in the metabolism of amino acids, fatty acids and carbohydrates.

• It is essential for the functioning of the central nervous system (memory, concentration, etc.).

• It is involved in the rapid regeneration of red blood cells and bone marrow.

• It participates in the synthesis and regulation of DNA.

Consequences of deficiencies

• Causes immature red blood cells to become larger than normal, a disease known as megaloblastic anemia.

• Delayed growth, thinness, pallor, fatigue, nausea and diarrhea.

• Neurological and digestive disorders.

Vitamin C (ascorbic acid)

It is a potent antioxidant that slows the aging process and helps the immune system among many other functions.

The best sources of vitamin C are fresh fruits and vegetables:

• Fruits rich in vitamin C are: guava, lemon, orange, tangerine, lime and grapefruit.

• Vegetables rich in vitamin C are: lettuce, broccoli, tomatoes, peppers, carrots, cauliflower and cabbage.

Important: Foods rich in vitamin C should also be consumed fresh and uncooked because cooking and prolonged exposure to oxygen in the air easily destroy it.

Functions of vitamin C

• Vitamin C works together with vitamin E in the elimination of free radicals (chemical species) that cause several negative health effects.

• It intervenes in the energetic metabolism of fats.

• It improves the absorption of non-heme iron in foods of vegetable origin.

Consequences of vitamin C deficiencies

Its severe deficiencies in the organism cause scurvy, a disease that manifests itself mainly by ulcerations and hemorrhages in the gums, loosening of the teeth, bad healing of the wounds and emotional alterations. Without proper medical treatment it can lead to death.