In today article we will share the best benefits of vitamins in foods with you guys and we will share which vitamins are in food we are eating.
13 Best Benefits Of Vitamins
(1) Vitamin A (carotene)
・ “Vitamin A” has the function of keeping the skin and mucous membranes strong, and is effective in preventing infection. It is a vitamin that people who do a lot of OA work should take it firmly because it keeps their eyes healthy.
・ It is abundant in eels, liver, green and yellow vegetables, etc. Since it is fat-soluble, it will be better absorbed if it is fried in oil.
・ “Carotene” is also called “provitamin A” because one-third of it is converted to vitamin A when it enters the body. It is a vitamin that is effective in preventing cancer.
・ The red pigment such as carrot is carotene, and foods rich in carotene are called “green-yellow vegetables”.
(2) Vitamin B1
・ It is a water-soluble vitamin that also has the function of converting sugar into energy. It also regulates nerves and increases appetite.
・ In the summer, a diet that is biased toward easy-to-eat noodles may cause “summer heat”, which is due to a lack of B1 in the metabolism of sugar. It is abundant in pork.
(3) Vitamin B2
・ It is a water-soluble vitamin necessary for lipid metabolism and is involved in the growth of skin and mucous membranes. Insufficiency causes angular cheilitis and rough mucous membranes.
・ It is abundant in liver, meat, and green and yellow vegetables.
(4) Vitamin B6
・ It is a water-soluble vitamin and is mainly related to the metabolism of proteins and sugars.
・ It is abundant in fish, meat, and fruits.
(5) Vitamin B12
・ A water-soluble vitamin that prevents pernicious anemia.
・ It is abundant in eggs, milk, seafood, and meat.
(6) Niacin (nicotinic acid)
・ A water-soluble vitamin that keeps the skin strong and is involved in the nervous system.
・ It is abundant in meat, seafood, beans, etc.
(7) Pantothenic acid
・ It is a vitamin that is widely distributed in animals and plants, and is abundant in eggs, milk, and white rice.
(8) Leaf acid
・ It is a vitamin that is rarely lost by cooking and is abundant in beef liver, asparagus, corn, etc.
(9) Biotin
・ It is a water-soluble vitamin and is abundant in eggs, beef liver, pork liver, etc.
Benefits Of Vitamins
(10) Vitamin C
・ It is a vitamin necessary for cancer prevention, collagen production, and keeping cells healthy. It enhances immune function and increases resistance.
・ People who smoke or have a lot of stress should take more.
・ The nutritional requirement is 50 mg per day, but considering the loss during storage and cooking, it is better to take a large amount of 100 to 150 mg per day.
・ When cooking, the ingredients are soaked in water or cooked, so at this time vitamin C flows out or breaks, and the amount of vitamin C in the mouth is surprisingly low. Also, as time goes by after cooking, the amount of vitamin C decreases steadily, so I want to eat it as soon as possible after cooking.
・ Vitamin C has the property of being soluble in water (water-soluble), so even if you take it in excess, unnecessary parts will be discharged to the outside of your body, so you do not have to worry about taking too much.
(11) Vitamin D
・ Vitamin D is a vitamin that stimulates the absorption of calcium from the intestinal tract and regulates the deposition of calcium in bones.
・ It is abundant in fish and wood ear mushrooms.
・ When exposed to ultraviolet rays, it is synthesized on the skin.
・ Osteoporosis is a disease in which bones become brittle and calcium is released from the bones. To prevent this, there is growing interest in consuming large amounts of calcium, but the bone materials calcium and phosphorus need “vitamin D” to make strong bones.
(12) Vitamin E
-It is effective in preventing arteriosclerosis because it works to improve blood circulation and keep the blood vessel wall strong.
-Since it prevents cell oxidation, it is also effective in preventing aging, and vitamin E is also called “rejuvenating vitamin”.
・ Vitamin E cannot be made by the human body, so it must be taken from food.
(13) Vitamin K
・ It is a fat-soluble vitamin and is involved in the production of components related to blood coagulation.
・ It is abundant in vegetables, oils and fats, seaweed, beans, etc.
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