Vitamin good for digestion. 4 Essential Vitamins for Digestive Health
Which vitamins are most important for digestive health? What role do they play in the digestive system? How can you get enough of these essential vitamins?
The Importance of Vitamins for Digestive Health
Vitamins are essential nutrients that the body needs to function properly, and the digestive system is no exception. Certain vitamins play a crucial role in maintaining a healthy digestive system, supporting various functions and processes. In this comprehensive article, we’ll explore the four most important vitamins for digestive health and how to incorporate them into your diet.
B Vitamins: Fueling Digestion
B vitamins, including B1 (thiamine), B3 (niacin), B6 (pyridoxine), biotin, and B12 (cobalamin), are essential for the proper functioning of the digestive system. These water-soluble vitamins are found in a variety of foods, such as fish, poultry, meat, dairy products, leafy greens, and beans.
B1 helps the body convert carbohydrates into energy, regulating appetite. B3 is important for many digestive tract functions, including the breakdown of carbohydrates, fats, and alcohol. A deficiency in B3 can lead to a condition called pellagra, which causes severe vomiting and diarrhea. B6 is crucial for processing the protein you consume, while biotin supports the production of cholesterol, proteins, carbohydrates, and fatty acids.
B12 plays a role in the nervous system, the production of blood cells, and the body’s use of folic acid and carbohydrates. A deficiency in B12 can lead to anemia, which can cause fatigue and other digestive issues.
Vitamin C: Supporting Digestion and Iron Absorption
Vitamin C is not only essential for the immune system, but it also aids in digestion. As an antioxidant, vitamin C supports healthy teeth and gums, which are important for proper chewing and swallowing. Additionally, vitamin C helps the body absorb iron, a mineral that is crucial for the production of red blood cells and the transport of oxygen throughout the body.
Vitamin C is found in a wide variety of foods, including citrus fruits, berries, tomatoes, peppers, and broccoli. Incorporating these vitamin C-rich foods into your diet can support your digestive health.
Vitamin D: Promoting Calcium Absorption and Gut Health
Vitamin D is a unique vitamin because it can be produced by the body when the skin is exposed to sunlight. However, many people may still not get enough vitamin D from sun exposure alone. Vitamin D plays a key role in the absorption of calcium, which is essential for bone health. Additionally, healthy levels of vitamin D are associated with a reduced risk of colon cancer.
People with certain health conditions, such as inflammatory bowel diseases, liver disease, cystic fibrosis, or those who have undergone gastric bypass surgery, are at a higher risk of vitamin D deficiency. If you fall into one of these categories or are concerned about your vitamin D levels, it’s important to speak with your healthcare provider about the need for a supplement.
Vitamin A: Maintaining Gut Integrity
While vitamin A is not directly involved in the digestive process, it plays a crucial role in supporting the overall health of the digestive system. Vitamin A is primarily known for its benefits in vision, bone health, and immune function, but it also helps maintain the integrity of the intestinal mucus lining.
People with certain gastrointestinal diseases, such as Crohn’s disease, may be more prone to vitamin A deficiency. This deficiency can exacerbate the imbalance between the formation and destruction of free radicals in the intestinal mucus lining, further compromising gut health.
Incorporating Essential Vitamins into Your Diet
The best way to ensure you’re getting the necessary vitamins for digestive health is to follow a balanced diet that includes a variety of nutrient-rich foods. Speak with your healthcare provider if you have any concerns about your vitamin intake or if you have a condition that may put you at risk for vitamin deficiencies. They can help you determine if you need to take supplements to support your digestive health.
Conclusion
Maintaining a healthy digestive system is essential for overall well-being, and the right vitamins play a crucial role in supporting this vital function. By understanding the importance of B vitamins, vitamin C, vitamin D, and vitamin A, you can make informed choices to incorporate these essential nutrients into your diet and support your digestive health.
4 Essential Vitamins for Digestive Health
They’re called “essential” vitamins for a reason: The body needs them to function properly, and the digestive system is no exception.
There are certain vitamins that are more important for digestion than others. You can usually get all the vitamins you need by following a balanced diet, according to the National Institutes of Health (NIH).
Read on to learn which vitamins are the most important for healthy digestion and how to incorporate them into your eating habits.
B Vitamins
These vitamins are found in proteins such as fish, poultry, meat, and dairy products, as well as leafy greens and beans, and help your body form red blood cells and get energy from the food you eat, the NIH explains. B vitamins are water-soluble, meaning you can’t store them away in your fat cells to use later; they need to be a regular part of your diet.
Essential B vitamins for the digestive system include:
- B1.
Also known as thiamine, B1 helps your body change the carbohydrates in your diet into energy for your cells and regulate appetite.
Also known as thiamine, B1 helps your body change the carbohydrates in your diet into energy for your cells and regulate appetite.- B3. Also known as niacin, this vitamin is important for many digestive tract functions, including the breakdown of carbohydrates, fats, and alcohol. A niacin deficiency can result in a disease known as pellagra, which causes severe vomiting and diarrhea.
- B6. Also known as pyridoxine, B6 is very important in helping your digestive system process the protein you eat.
- Biotin. This B vitamin helps your digestive system produce cholesterol and process proteins, carbohydrates, and fatty acids.
- B12. Also known as cobalamin, B12 plays a role in the nervous system, the production of blood cells, and the body’s use of folic acid and carbohydrates, according to the ACS. A vitamin B12 deficiency can cause anemia, the NIH cautions.
Most Americans get enough B vitamins from food, but supplements may be helpful for some people. Speak with your doctor about any supplements you are considering before you begin taking them.
Vitamin C
Because it’s an antioxidant, many people associate vitamin C with the immune system and preventing colds, but this essential vitamin also aids in digestion by supporting healthy teeth and gums and helping the body absorb iron, according to the NIH.
Vitamin C is found in daily multivitamins and stand-alone supplements, but there are many excellent food sources, including:
- Citrus fruits
- Berries
- Tomatoes
- Peppers
- Broccoli
- Fortified cereal
Vitamin D
Vitamin D helps your body absorb calcium and plays a key role in how your nerves, muscles, and immune system function, according to the NIH. What’s more, healthy levels of vitamin D are associated with a reduced risk for colon cancer, according to a 2015 study published in Gut.
There are three ways you can get vitamin D, the NIH explains:
- Sun exposure
- Vitamin D-rich foods, such as egg yolks, saltwater fish, liver, and fortified milk and cereal
- Supplements
You may need a vitamin D supplement if you have an inflammatory bowel disease, such as Crohn’s disease, which is often associated with low vitamin D levels, according to a 2014 study in the World Journal of Gastroenterology. Other people who are at a greater risk for a vitamin D deficiency include:
- Older adults
- Breast-fed infants
- People with dark skin
- People with a liver disease or cystic fibrosis
- Obese people or those who have undergone gastric bypass surgery
If you aren’t getting enough vitamin D from sunlight and food, talk to your doctor about a supplement. Keep in mind that you may already be taking a supplement that contains vitamin D. For example, many calcium supplements also contain vitamin D, according to the National Osteoporosis Foundation.
Vitamin A
Vitamin A is involved primarily in boosting vision, bone, and reproductive health, as well as helping the immune system, according to the NIH. Colorful fruits and vegetables, such as sweet potatoes, carrots, kale, and other dark greens, as well as liver and milk are rich sources of vitamin A.
Although vitamin A is not directly involved in digestion, some gastrointestinal diseases can leave you vulnerable to a vitamin A deficiency. For instance, vitamin A deficiency is more common among people with Crohn’s disease, according to a 2015 study in the World Journal of Gastroenterology. The researchers noted that a lack of vitamin A can worsen the imbalance between the formation and destruction of free radicals in the intestinal mucus lining of people with Crohn’s.
Mary Elizabeth Dallas contributed to this report.
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Best Vitamins For Digestion & Gut Health – MaryRuth Organics
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Fri, May 13, 22
DIGESTIVE HEALTH: IMPORTANT FOR VITAMIN FUNCTIONS WITHIN THE BODY
Taking Care of Your Body by Supporting your Digestive System
Your digestive health is so important to your overall health. What’s more is that without your digestive health, much of the nutrients you take wouldn’t be able to work in the body the way we need them to. Check out this list of essential vitamins that need your digestive system healthy in order to function optimally! Not only are the nutrients you consume important for the health of your body, the health of your body is important to make sure your nutrients can function properly. What you eat and drink, as well as the supplements you add to your diet, can only do as much as your body allows them to.
Your healthy digestive system plays a huge role in the work that your body does each day. Think of it like a factory — if all the machinery doesn’t work well, the workers have a hard time producing their products!
Vitamin D
Vitamin D needs your gastrointestinal system to be healthy because it plays an important role in your body’s absorption of calcium. Calcium helps to keep your bones and teeth healthy, and the mineral may not be absorbed or utilized by your body if your vitamin D levels are too low, or if your body is having trouble with absorbing vitamin D. To support your body’s ability to absorb calcium, make sure to get enough vitamin D from dietary sources and supplements.
There are two types of vitamin D: D2 and D3.
Vitamin D2 is found in a number of plant-based and animal-derived foods. However, this form of vitamin D2 may be less bioavailable than D3 – your body can more easily convert D3 into 25-hydroxyvitamin D, the form of vitamin D that your body uses to support bone health, immunity, emotional health, and more.
Since vitamin D3 is more bioavailable, it may be the best form of vitamin D to take as a supplement.
Unfortunately, there are not many plant-based foods that contain vitamin D3. This means anyone eating a vegan diet may only get this important mineral from supplements, sunlight, or fortified foods. Thankfully, vegans can take D3 supplements made with lichen.
You can find vitamin D2 in several plant-based foods, including mushrooms and some fortified grains like cereals and breads. If you plan on getting vitamin D from vegan-friendly sources, it’s best to try to stick with mushrooms or whole grains. Some fortified breads and cereals include lots of added sugar and processed ingredients, which may detract from their benefits for your body.
Biotin
Biotin is a B-complex vitamin that plays a role in maintaining healthy hair, skin, and nails. But did you know that it does more? It also helps your body process fatty acids, amino acids and glucose.
You can get biotin from a wide variety of plant-based foods, and you can also add it to your diet in the form of a supplement.
Dietary sources of biotin include:
- Nuts and seeds
- Oats
- Sweet potato
- Spinach
- Broccoli
If you are taking MaryRuth’s multivitamins each day, you can support your body with biotin, as well as other important B-complex vitamins. Our vegan, non-GMO, and sugar-free liquid multivitamins taste great, and support your overall health!
>> SHOP OUR LIQUID MULTIVITAMIN
Vitamin B6
Vitamin B6 is another nutrient that helps your body process the food that you eat. B6 is specifically helpful in your body’s digestion of protein.
Protein is an important macronutrient for muscle growth. Plant-based sources of protein include:
- Nuts and seeds
- Whole grains
- Leafy greens like spinach and kale
- Nut butter
- Hummus
- Legumes
- Tofu
Protein is an important aspect of a well-balanced, plant-based diet.
In addition, your body needs plenty of vitamin B6 to aid in your ability to absorb and make use of the protein that you eat. You can get vitamin B6 from the following vegan-friendly foods.
- Nutritional yeast
- Fortified cereals
- Bananas
- Nuts and seeds
- Oranges
- Tomatoes
You can also support your daily B6 requirements by taking a multivitamin from MaryRuth’s. Our liquid multivitamins contain beneficial B-complex vitamins and a wide array of other important nutrients.
Vitamin B3
While vitamin B6 helps your body break down and use the protein that you eat, vitamin B3 is responsible for doing the same for fats and carbohydrates. A well-balanced diet includes high-quality sources of all three macronutrients – carbs, fat, and protein.
However, if your body isn’t getting the B-complex vitamins that it needs as well, you may not be able to absorb and use macronutrients as effectively.
Plant-based sources of vitamin B3 include:
- Grains
- Lentils
- Oats
- Chickpeas
When To See Your Doctor
In order for you to benefit from the foods and supplements that you consume, digestive health is so important! If you find yourself having more than just occasional digestive issues, it could be a sign that your digestive system may not be as healthy as you’d like. If you think you may have digestion issues, or if you would like to learn more about how the health of your gastrointestinal system plays into nutrient absorption, please speak with your doctor.
Your doctor can help point you in the right direction for not only proper vitamin intake, but also what changes may support your individual health needs. These changes could include diet changes, the addition or subtraction of supplements, as well as a treatment plan with regard to any chronic conditions you’re experiencing.
How MaryRuth’s Can Help You Support Your Needs
Supplements are meant to support you when you’re healthy! If you think you may have digestion issues, or if you would like to learn more about how the health of your gastrointestinal system plays into nutrient absorption, please speak with your doctor.
Once you’ve determined that your digestive system is healthy, then it may be time to address any nutrient gaps that you have in your diet.
That’s where MaryRuth’s comes in! We prefer you to get your nutrition from a balanced, whole food diet, then introduce supplements as necessary to make up for any gaps. So, we highly encourage you to try incorporating healthy whole food sources of vitamins and other nutrients into your diet, but when it’s not possible to do so, we’re here for you! Try our Liquid Morning Multivitamin!
And we have so much more to offer you too! MaryRuth’s has a full line of multivitamins, multiminerals, probiotics, and single nutrient supplements and more to choose from. Check out our full product list here!
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TOP 10 FOODS FOR DIGESTIVE HEALTH
Gastrointestinal health is critical to overall health, as we’ve written about before (read more about the link in this article). But how can we help our digestive system function flawlessly and protect us from problems like constipation, bloating or heartburn? One of the key ways we constantly emphasize is regular meals rich in fiber, vitamins and minerals. But regular and healthy eating is a very broad concept, so in this article we will try to be more specific. We have prepared a guide for you on what foods to include in your diet for a healthy digestive system!
Why is a healthy digestive system so important?
Our digestive system is a complex, strong yet very sensitive ecosystem that contains about 80% of our immune cells. If we do not take care of the gastrointestinal tract, or load it with an unhealthy lifestyle, fatty and fried foods, alcohol, smoking, sedentary lifestyle and other unhealthy habits, we can weaken the body’s immunity.
The easiest way to boost your immune system is to help it function at its best. Only in this way will she protect us from disease and make sure that in case of illness we recover quickly.
Avocado
Exotic avocado fruits are very useful. Many mistakenly attribute them to vegetables. Avocado is a fruit with many health benefits. The fruits are rich in high quality unsaturated fatty acids. While fruits are mostly carbs, avocados are full of healthy fats. Due to its excellent composition, experts consider it one of the most valuable food products.
Avocado is highly nutritious and an excellent source of many vitamins needed for a healthy and strong immune system. These include vitamin C, vitamin B6, vitamin E, and folic acid. 77% of the calories in avocados come from fat, making it one of the fattest plant foods. But it’s not just fat. Most of the fat in avocados is oleic acid, a monounsaturated fatty acid that is the main component of olive oil and is thought to have positive health effects, including promoting circulatory health.
In addition to the unique composition of fatty acids, avocados are rich in fiber, which is lacking in the diet of most people. 100 g of avocado contains 7 g of fiber, which is on average 28% of the recommended daily intake.
Due to its exceptional composition, the avocado is quite common in various cuisines. Therefore, we have included it in our menus so that you can evaluate the beneficial effects of this fruit on health.
Broccoli
Broccoli is a vegetable from the cabbage family, which includes cabbage, cauliflower and Brussels sprouts. All of these vegetables are known for their beneficial effects on health. Broccoli is high in nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. Plus, it has more protein than most other vegetables. Broccoli can be eaten raw or cooked, but most studies show that gentle steaming will provide the most health benefits. 100 g of broccoli contains 65 g of vitamin C, which is an average of 90% of the recommended daily allowance for fiber.
Broccoli is rich in many plant compounds that have a positive effect on health. The most common is sulforaphane, one of the most studied herbal compounds in broccoli, which is given great importance for its possible protection against certain types of cancer.
Thanks to its benefits, broccoli is quite common on our menu. “Green power”, containing many vitamins, rightfully tops the list of superfoods.
Bluefish
Fish, especially seafood, is a welcome ingredient on every menu. The ideal would be to eat fish two to three times a week, and at least once it must be fish rich in omega-3 polyunsaturated fatty acids. This is exactly the blue fish (as it is called because of the blue, sometimes emerald tint on the back), which is available to everyone today. In our menu you will find recipes with sardines, tuna, salmon; you can also try mackerel, sprats or anchovies. Omega-3 polyunsaturated fatty acids are essential fatty acids that the body cannot produce on its own, so they must come from food.
They have been associated with many positive health effects, mainly vascular protection, anti-inflammatory effects, and building brain structures in children. In addition, blue fish is a source of easily digestible protein, calcium, and vitamin D.
Fish is a staple of the Mediterranean diet, considered one of the healthiest. From a nutritional point of view, fish is a valuable food product. Experts often say, “The fatter, the healthier.”
Grapefruit and tangerines
Grapefruit is highly desirable in the daily diet, as it is rich in nutrients. The beneficial properties of this fruit are associated with a high content of vitamin C and flavonoids. It also contains pectin, a soluble fiber that has a beneficial effect on the digestive system. Grapefruit is a real “bomb” of substances that act preventively, and the best ally in strengthening immunity.
However, some precautions must be taken when consuming grapefruit. At the moment, 85 drugs are known to interact with grapefruit, so people who take medication daily should check with their doctor beforehand.
Perhaps we all know from childhood how useful citrus fruits are. This group, in addition to grapefruit, includes tangerines. Thanks to the content of vitamin C and flavonoids, tangerines stimulate the immune system, and in addition protect cells from the harmful effects of free radicals. So enjoy your tangerines when they are in season!
Pumpkin
Pumpkin is an excellent source of dietary fiber, which we need daily, as well as other important nutrients. It can be prepared in many ways: boiled, baked, mashed or risotto. The possibilities are endless and the health benefits are enormous. Pumpkin is an excellent source of carotenoids, which the body converts into the active form of vitamin A, which supports the normal functioning of the immune system, as well as skin and eye health.
Red cabbage
It tastes like white cabbage, but purple cabbages are richer in plant compounds that have health benefits, such as strong bones and heart health.
Red cabbage is low in calories and a good source of fiber and vitamins A, C, K, and B6. Just one cup of shredded cabbage contains about 56% of the recommended daily value of vitamin C. Red cabbage is an excellent source of antioxidants and other beneficial plant compounds that help protect cells from damage. This natural antioxidant includes vitamin C, carotenoids, and flavonoid antioxidants such as anthocyanins and kaempferol. Red cabbage often contains more of these substances than white cabbage. According to studies, the levels of antioxidants in “purple” cabbage are about 4.5 times higher than the levels of antioxidants in green cabbages.
Paprika
This vegetable is low in calories, extremely rich in vitamin C and other antioxidants, making it an excellent component of a healthy diet. Fresh raw bell peppers consist mainly of water (92%). The rest is carbohydrates and a small amount of proteins and fats. One medium-sized red pepper provides about 190% of the recommended daily value of vitamin C, making it one of the richest dietary sources of this vital nutrient.
Other vitamins and trace elements in sweet peppers: vitamin K, vitamin E, vitamin A, folic acid and potassium. Peppers contain many beneficial antioxidants that protect cells from the harmful effects of free radicals.
Brussels sprouts
Brussels sprouts belong to the cabbage family and are closely related to white cabbage, cauliflower, savoy cabbage and broccoli. Brussels sprouts are not in vain called “smart heads”: there are few calories, but a lot of fiber, vitamins and trace elements. It is high in vitamin C and vitamin K. Brussels sprouts have many health benefits, including an impressive amount of antioxidants. One study showed that when participants ate about two cups (300 grams) of Brussels sprouts a day, their cellular damage from oxidative stress was reduced by 28%. Brussels sprouts are rich in fiber, which is important for digestive health, and research suggests that adequate fiber intake can reduce the risk of heart disease and diabetes.
Many people dislike Brussels sprouts because of the rather pungent smell and loose, mushy texture. But the reason for this is usually that the cabbage is boiled for too long. Experts assure that just five minutes in boiling water is enough for Brussels sprouts – this way it remains crispy, easily digestible, green, and the intensity of the smell will decrease.
Brussels sprouts, as part of a diet rich in fruits and vegetables, can help provide the body with the antioxidants the body needs to maintain good health.
Polenta
Quick and easy to prepare, and the digestive system loves it. Rich in fiber and low in calories. Due to its neutral taste, polenta can be paired with various foods and served for breakfast, lunch or dinner. It is nutritious and easy to digest. By itself, cornmeal is not a sufficient source of nutrients; however, when eaten with other foods, it definitely has its place in a healthy diet. The type of corn that cornmeal and polenta are made from is different from the sweet corn on the cob you like to eat in the summer.
It is a “starchy” type of field corn rich in complex carbohydrates. Complex carbohydrates are digested more slowly than simple carbohydrates, which means they help you feel full longer and provide a long-lasting energy boost.
The yellow corn grits used to make polenta are an important source of antioxidants, compounds that help protect the body’s cells from oxidative damage. Thus, they can help you reduce your risk of certain diseases. The most important antioxidants in yellow corn grits are carotenoids and phenolic compounds.
Corn and corn flour are gluten-free, so polenta can be a good choice if you are on a gluten-free diet. However, it is always a good idea to review the ingredients list carefully: some manufacturers may add ingredients that contain gluten, or the product may be manufactured in a facility that also processes gluten-containing products, increasing the risk of cross-contamination.
Mushrooms
Mushrooms come in many shapes, sizes and colors; among them there are poisonous, and there are useful and tasty.
You can’t go wrong when it comes to a mushroom diet: they are fat-free, low in sodium and calories, and have no cholesterol at all. But in mushrooms there is a lot of fiber, vitamins and trace elements. The nutritional value depends on the type of mushroom, but in general they are a good source of antioxidants, B vitamins, copper, potassium, and beta-glucans. The beta-glucan in mushrooms is a form of soluble dietary fiber that has a positive effect on cholesterol regulation. The European Commission’s official document endorsing the health claims of beta-glucan only lists one: “Contributes to the maintenance of normal blood cholesterol levels.” Other uses are not officially approved. Many studies have linked beta-glucan to immune health, although claims of its health benefits are still being tested. It is believed that beta-glucan in the body stimulates the production of bone marrow cells – and therefore white blood cells and platelets. This compound also activates macrophages – that is, cells that stimulate immune activity.
Oyster mushrooms and shiitake mushrooms are considered to contain the most effective beta-glucans.
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Vitamins | Tervisliku toitumise informatsioon
Vitamins are essential micronutrients. They do not provide energy, but they are vital for the normal functioning of the body and maintaining health.
Vitamins are essential micronutrients. They do not provide energy, but they are vital for the normal functioning of the body and maintaining health. In order to get different vitamins, you should eat foods from all food groups: whole grains, fruits and vegetables, dairy products, fish-eggs-poultry-meat products, added dietary fats (for example, nuts, seeds, almonds) . If you eat very fatty and sweet foods, of course, you will get a lot of energy, but often such foods are poor sources of vitamins.
Vitamins are necessary:
- because they are involved in metabolic processes, regulate nerve function, play a role in the formation of bone and muscle tissue,
- to protect against contagious and infectious diseases,
- because they protect the body from the harmful effects of free radicals which is why many vitamins are called antioxidants.
Vitamins are needed in very small amounts, from micrograms to milligrams, but they must be consumed constantly, since the body does not form their long-term supply.
A person is able to synthesize only single vitamins (B 3 , B 5 , vitamin K, retinol from ß-carotene, under the influence of solar radiation also vitamin D), and then only in the presence of the initial compounds and favorable external conditions. Most vitamins are found in both plant and animal foods, however, the digestible forms of vitamins D and B 12 are found only in animal foods.
Vitamins are divided into two groups:
- fat soluble (vitamins A, D, E, K)
- water soluble (see Table 1) (vitamins B 20 12 , C)
In the case of fat-soluble vitamins, one letter means a whole group of compounds of similar structure and action. The danger of excessive consumption of fat-soluble vitamins can arise when using fortified foods or dietary supplements and, due to their accumulation by the body, is formed more easily than for water-soluble vitamins. An overdose of water-soluble vitamins obtained from food is not possible, since the excess is naturally (with urine) excreted from the body.
Tasks of the B vitamins:
- Important in the basic metabolism for supplying the body with energy.
- Indispensable for the normal functioning of the nervous system.
- Needed to maintain the tone of the muscles of the digestive tract.
- Important for skin, hair, eye, mouth and liver health.
The primary symptoms of vitamin deficiency are fatigue and mood swings, as well as skin lesions.
The B vitamins are more effective when taken together, but excessive use of one of the vitamins can cause malabsorption of others. One reason for the lack of B vitamins is the increased consumption of processed foods, from which a significant part of the B vitamins has been removed. Another reason is the increased consumption of sugar, as a result of which the microflora in the intestines is not suitable for B vitamins.
The need for vitamins mainly depends on:
- gender
- age
- health status
- physical activity
(see Table 2)
For example , by the time of pregnancy and during the period of fetal growth, very it is important to eat enough foods containing folates to reduce the possibility of having a child with developmental defects. During pregnancy and lactation, the need for most vitamins increases. The need for vitamin D in children and the elderly is greater than in adults. A stressful or physically active lifestyle increases the need for B vitamins, especially B 1 .
Vitamin deficiency can occur for many reasons:
- nutritional causes (nutrient deficiencies during starvation; unbalanced monotonous food; improper processing of foods, for example, too long heating; malabsorption caused, for example, by alcoholism)
- physiological causes (increased need for certain vitamins, such as in young children, pregnant and lactating women, or the elderly)
- certain medical conditions of the body and certain drugs
The absorption of vitamins is prevented by: birth control pills
The amount of vitamins in food also depends on the method her preparation. To reduce vitamin loss:
- do not cook too long
- put vegetables in boiling water
- do not pour vegetable broth, cook, for example, sauces or soups on it
- avoid reheating food
Table 1
Names, symbols and main sources of essential vitamins
9 0217
fish, beef and pork liver, butter, eggs, cheeses **: predominantly orange and yellow, but also some green vegetables, fruits and berries (rose hips, carrots, kale, spinach, pumpkin, broccoli, lettuce, papaya, persimmon), sweet potato
g. sunflower, rapeseed), seeds, nuts, almonds, bread, avocado, paprika, liver9023 2
9 0220 liver, nuts , almonds, yeast, eggs, kale, Kama flour, oatmeal, mushrooms
* the amount contained in 100 grams of the product covers at least 10% of the daily requirement of an adult woman
** β-carotene, found in products of plant origin, in the presence of necessary substances (for example, fats) is also converted in the body to vitamin A
Table 2
Recommended daily amounts of essential vitamins according to age
| Age in years | Vitamin A, RE a | Vitamin D, mcg 902 23 | Vitamin E, α-TE b | Vitamin B 1 mg | Vitamin B 2 mg | Niacin, NE c | Vitamin B 6 mg | Vitamin B 12 , mcg | Vitamin C mg | |
| CHILDREN | ||||||||||
| 6–11 months | 300 | 3 | 0. 4 | 0.5 | 5 | 0.4 | 50 | 0.5 | 30 | |
| 12–23 months | 300 | 10 | 4 | 0.5 | 0.6 | 7 | 0.5 | 60 | 0.6 | 35 |
| 2–5 | 350 | 10 | 5 | 0.6 | 0.7 | 9 | 80 | 0.8 | 40 | |
| 6– 9 | 400 | 10 | 6 | 0.9 | 1.1 | 12 | 1.0 | 130 | 1.3 | 45 |
| WOMEN | ||||||||||
| 10–13 | 700 | 10 | 7 | 1.0 | 1.2 | 14 | 1.5 | 270 | 3.0 | 70 9022 3 |
| 14–17 | 700 | 10 | 8 | 1 .2 | 1.4 | 16 | 1.5 | 330 | 3. 0 | 100 |
| 18–30 | 700 | 10 | 8 | 1.1 | 1 .3 | 15 | 1.5 | 400 | 3.0 | 100 |
| 31-60 | 700 | 10 | 8 | 1.1 | 1.3 | 15 | 1.5 | 300 d | 3.0 | 100 |
| 61–74 | 700 | 20 | 8 | 1.0 | 1.2 | 1.5 | 300 | 3.0 | 100 | |
| >75 | 700 | 20 | 8 | 1.0 | 1.2 | 13 | 1.5 | 300 | 3.0 | 100 902 23 |
| Pregnant | 800 | 10 | 10 | 1.6 | 1.6 | 17 | 1.8 | 500 | 3.0 | 110 |
| Nursing mothers | 1100 | 10 | 11 | 1. 7 | 1.7 9 | 20 | 1.8 | 500 | 3.0 0223 | |
| 10–13 | 700 | 10 | 8 | 1.2 | 1 .4 | 16 | 1.8 | 270 | 3.0 | 70 |
| 14–17 | 10 | 10 | 1.5 | 1.7 | 20 | 1.8 | 330 | 3.0 | 100 | |
| 18–30 | 900 | 10 | 10 | 1.5 9022 3 | 1.7 | 20 | 1.8 | 300 | 3.0 | 100 |
| 31–60 | 900 | 10 | 10 | 1.4 | 1.7 902 23 | 19 | 1.8 | 300 | 3.0 | 100 |
| 61–74 | 900 | 20 | 10 | 1.3 | 1.5 | 17 | 1.8 | 300 | 3.0 | 100 |
| >75 | 900 | 20 | 10 | 1. 2 | 1.3 | 15 | 1.8 | 300 | 3.0 | 100 |
90 422 a Retinol equivalent: 1 retinol equivalent (RE) = 1 mg retinol = 12 mg ( beta-carotene)
b Alpha-tocopherol equivalent: 1 alpha-tocopherol equivalent (RR) = 1 mg alpha-tocopherol
c Niacin equivalent: 1 niacin equivalent (NE) = 1 mg niacin = 60 mg tryptophan in food and dietary supplements in total, in day
| VITAMIN | QUANTITY |
|---|---|
| Vitamin A a (mcg) | 3000 b |
| Vitamin D | 100 |
| Vitamin E c | 300 |
| Niacin c 9 0423 | |
| Nicotinic acid | 10 d |
| Nicotinamide 0223 | |
| Vitamin B 6 c | 25 |
| Folic acid 0220 1000 | |
| Vitamin C | 1000 |
a In the case of retinol and/or retinol palmitate
b increased risk of fetal defects.