Vitamins and Nutrition

Type of Vitamins and Nutrition and Their Functions

Elements of vitamins in our bodies have an important role. If our bodies lack the health of one vitamin could be disrupted. Not a few of us who do not know much about vitamins. Let us know closer to various kinds of vitamins needed by the body along with the recommended dose per day consumption. Vitamins are basically divided into two types: soluble in water and fat. Water-soluble vitamins are any type of vitamin B and vitamin C (ascorbic acid), are fat-soluble vitamins are vitamins A, D, E and K.

Vitamin B1

Function: Prevents beriberi disease, helps release energy from food, maintain healthy nervous system. Source: Cereal of wheat flour, white rice and red beans, spinach, oranges, milk, eggs. The recommended dose: 1.5 mg / day.

Vitamin B2 (Riboflavin)
Function: Helps release energy from food, maintaining healthy skin and hair. Source: Cereal of wheat flour, milk, eggs, cows, salmon, asparagus, chicken, cheese, broccoli, spinach, bread. The recommended dose: 1.7 mg / day.

Vitamin B3 (Niacin)
Function: Prevent the disease pellagra (rough scaly skin), helps release energy from food, maintaining nervous system health, maintaining healthy hair. Source: Cereal of wheat flour, tuna, salmon, chicken, beans, beef. The recommended dose: 20 mg / day.

Vitamin B5
Function: Prevents numbness in the fingers, helps release energy from food, tissue and maintain healthy hair Source: ample Liver, eggs, broccoli, fish, chicken, yogurt, mushrooms, avocado, and sweet potatoes. The recommended dose: 10 mg / day.

Vitamin B6 (Pyridoxine)
Function: Prevents dryness on the tip of the lips, helps release energy from food. Help the formation of red blood cells, maintaining nervous system health. Source: Banana, fish, chicken, potatoes, spinach. The recommended dose: 2 mg / day.

Vitamin B12 (Cyanocobalamin)
Function: Helps the formation of red blood cells / prevent anemia, maintaining nervous system health. Sources: Salmon, crab, beef, eggs, milk. The recommended dose: 6 mcg / day.

Vitamin C
Function: Enhance the immune system, functioning as an antioxidant that protects the body from free radical attacks caused by pollution and cigarette smoke, helps healing wounds, helping built iron and calcium, maintaining healthy skin and net. Sources: Oranges, strawberries, grapes, tomatoes, broccoli, potatoes. The recommended dose: 60 mg / day

Vitamin A
Function: an important role in eye health, skin and hair health. Source: Carrots, spinach, potatoes, eggs, butter. The recommended dose: 5000 IU / day

Vitamin D
Function: an important role in the formation of bones and teeth helps blood clotting. Source: Fish salmon and sardines, shrimp, dairy. The recommended dose: 400 IU / day

Vitamin E
Function: To maintain public health, maintain healthy skin and hair. Sources: Nuts, Olive oil, corn oil, carrots, avocados. The recommended dose: 30 IU / day

Vitamin K
Function: Helps blood clotting in wounds Sources: Broccoli, spinach, leaf spinach, olive oil, soybean oil. The recommended dose: 120 mcg / day.

Types of Nutritional and Functions
In everyday human life, people can not be separated from food, because food is one of the essential requirements for humans, in addition to air (oxygen). Four main functions of food to human life are to:

a. Maintaining the body in the process of growth / development and change damaged tissue.
b. Getting the energy to perform daily activities.
c. Regulate metabolism and regulate various water balance, mineral and other body fluids.
d. Contribute in the body's defense mechanism against various diseases.

So that food can function as such then the food we eat everyday are not just food. Foods should contain certain substances that fulfill these functions, and nutritional substances are called nutrients. In other words the food we eat daily should be able to maintain and improve health.

The science or study the issues associated with health food is called nutrition. Limitation of the classic saying that nutrition is the science that studies the fate of food since find until changed into the body and excreted as the residual energy as well.

In a further development of nutrition science ranging from procurement, selection, processing up to the presentation of the food. From these limits, it can be concluded that the science of nutrition that includes two important components of diet and health.

To achieve optimum health food needed not just food but food that contains nutrients or nutrients. Nutrients necessary to maintain and improve health are grouped into five types, namely protein, fat, carbohydrates, vitamins and minerals. The functions that among other food substances as follows:

a. Protein
Protein obtained from foods derived from plants (vegetable protein) and food from animals (animal protein). Protein functions for the body, among others:

- Build the damaged cells.

- Forming substances such as enzyme and hormonal regulator.

- Form the core substance of energy (1 gram protein producing approximately 4.1 calories).

b. Fat
Fat from cooking oil, meat, margarine, and so forth. Principal function of body fat is:

- Generate the largest calories in human tubful (1 gram of fat produces 9.3 calories).

- As solvent vitamins A, D, E, K.

- As a protector against part-bagman certain body parts and guards body at low temperatures.

c. Carbohydrate
Carbohydrate based clusters can be identified as the author of sugar monosaccharide, disaccharide, and polysaccharide. The function of carbohydrates is also one of the cheapest energy formers, because in general the source of carbohydrate comes from plants (rice, maize, cassava, etc.) which are the staple food.

d. Vitamins
Vitamin divided into two, namely the water-soluble vitamins (vitamins A and B) and fat-soluble vitamins (vitamins A, D, E, and K).

The function of each of these vitamins includes:

1. Vitamin A functions for the growth of epithelial cells and as a regulator sensitivity to light stimulation of nerves and eyes.
2. Vitamin B1 works for carbohydrate metabolism, water balance in body and helps absorption of fat by the intestines.
3. Vitamin B2 functions in the transfer of light stimulation to the optic nerve and enzyme and function in the process of oxidation in cells.
4. Vitamin B6 functions in the manufacture of blood cells and in the process growth and in the process of fibril growth and jobs.
5. Vitamin C functions as a variety of fermentation activator protein probe and fats, the oxidation and dehydration in the cells, important in Platelet formation.
6. Vitamin D functions regulate levels of lime and phosphorus in together gland goiter children; increase the absorption of calcium and phosphorus from the intestine, and work affects the endocrine glands.
7. Vitamin E works to prevent bleeding in pregnant women and preventing miscarriage and is required when cells are dividing.
8. Vitamin K functions in the formation of proteomic, which means important in blood clotting process.

e. Mineral
Mineral composed of calcium (Ca), iron (Fe), substance fluorine (F), sodium (Na) and chlorine (Cal), potassium (K) and iodine (I). In general, minerals function as part of an active substance in the metabolism or as an important part of the structure of cells and tissues.