Increased intake of vitamins is indicated for those people whose diet is inadequate, children and adolescents in adolescence, patients and people with prolonged rehabilitation, pregnant women and nursing mothers. In these cases, the lack of vitamins should be filled with appropriate vitamin supplements. This information usually ends all our knowledge. Few people actually know what vitamins are, why they are needed, what their effects are. But this is not unimportant to know each of us.
What are vitamins?
Vitamins are organic compounds that the body can not produce by itself, so they must be delivered with food. They are not a homogeneous group and have a different chemical composition. Some are acids, such as vitamin C, which is simply ascorbic acid or its derivative. Others are salts, such as vitamin B15, which is the calcium salt of gluconic acid. Vitamin A refers to a group of alcohols with a high molecular weight, sensitive to heat and oxygen.
Some vitamins are homogeneous chemical compounds, while others, such as vitamin C, D or B, include many chemicals. Natural vitamins C and D are a group of about 16 chemically similar steroid compounds. This group includes ergosterins (provitamin D 2), which occurs mainly from plant tissues, 7-dehydrocholesterol (provitamin D 3) contained in fish. Both these provitamin in the animal's body turn into vitamins D 2 and D 3. It should be noted that the whole complex of B vitamins has one name not because they are similar chemically, but because they act together. The individual substances included in these vitamins have their own names for various chemicals. For example, vitamin B 1 is thiamine, which works in the body, like thiamine pyrophosphate. Vitamin B 2 is called riboflavin, vitamin B 6 is pyridoxine, which works in the body in the form of pyridoxal phosphate. Vitamin B 12 is defined as cobalamin or cyanocobalamin, which indicates that one of its components is cobalt.
The action of vitamins
The common feature is the low molecular weight of all vitamins - their role in the human body is to organize all the basic processes. Although we need them in small amounts, but nevertheless they play an important role in metabolism. Therefore, the complexity and close coordination of chemical reactions in the body can not be underestimated.
Metabolism is the process of converting food consisting of carbohydrates, proteins, fats, water, salts and vitamins. Food is crushed and then digested during organic changes, and then converted into building blocks to create new molecules or used as a source of energy. Vitamins are not sources of energy or building material for cells. But they are necessary for the process of metabolism to proceed normally. They must remain in the role of a "detonator", which activates the engine of an extremely complex machine, which is the organism. It is the vitamins that make possible the flow of biochemical reactions. Their action is similar to the action of water, which, because of its very loose and sparse structure, can penetrate all organs and tissues. Without water, life is impossible. Without vitamins, as it turns out, too.
Why are they needed?
The organism resembles a huge chemical plant, in which energy and building material (for example, protein) are produced. Vitamins are present in all living organisms and are essential for carrying out essential chemical reactions for life. They act as catalysts, i.e. accelerate chemical reactions without taking direct part in them. For example, control the distribution of food to simple, soluble substances (digestive enzymes), or to ensure the further conversion of these simple substances into energy. The role of vitamins resembles the work of managers who do not work themselves, but their presence means that employees work faster and more efficiently.
Vitamins are extremely active helpers in the human body. They act as a so-called "joint enzyme," that is, they form enzymes. Vitamin in the role of coenzyme is a "subject" small, but very energetic, and therefore, thanks to its action, all the processes in the body go faster and more efficiently. For example, starch is easily digested due to special enzymes and maltose. When this process occurs without enzymes, one has to face many difficulties. Thus, the role of enzymes and vitamins in the role of coenzymes is very important. Moreover, they not only accelerate the processes, but also "decide" about the type of the starting material for a certain chemical reaction.
Enzymes and their helpers, vitamins play an important role in millions of reactions in the body. It is thanks to them that a complex process of processing food begins, and then slow processing to simpler substances for absorption by the body follows. Even during chewing food or grinding it into smaller particles, the enzymes called amylases function in the oral cavity, which convert carbohydrates into sugar and break down the protein into amino acids.
There are various activities that help them, for example, some vitamins perform the role of coenzymes. Vitamin B 1 and B 2 is activated together with the corresponding enzymes, controlling the energy of decomposition of carbohydrates and proteins. In addition, together with vitamin B 1, acetylcholine, a substance that regulates memory, is also released from nerve cells. Not surprisingly, the lack of this vitamin leads to loss of memory and concentration of attention. Vitamin B 6 fully supports the production process of any protein substances, including hormones. Consequently, the long-term deficit of this vitamin is the cause of the menstrual cycle (which is associated with hormone deficiency). This vitamin also takes part in the formation of hemoglobin (which carries oxygen to the tissues as a component of red blood cells), so its absence is the cause of anemia. Vitamin B 6 is also involved in the production of compounds responsible for the work of the nervous system (for example, serotonin), as well as for the construction of the myelin sheath (protective coating of nerve cells). Its absence can lead to many diseases of the nervous system and to a deterioration of mental abilities. Vitamin B 6 is also required during the formation of new cells and the functioning of the genetic code, thanks to which the development of the organism and its regeneration takes place. If the vitamins are not enough, these reactions do not work properly. There are defects in the formation of blood cells, the person has too few red blood cells, which, in turn, make him susceptible to disease and infection.
No less important is vitamin D, the effect of which consists of several stages. The skin under the influence of ultraviolet rays converts provitamin D 2 and D 3 into vitamin D 2 and D 3. Further processes occur in the liver, where vitamins are converted into a hormone that through the blood enters the tissues of the small intestine and bones. It stimulates the intestinal epithelium to transport calcium through the intestinal mucosa, so that the formation of protein and the transport of calcium is accelerated, which increases the absorption of calcium and phosphorus. Therefore, the lack of vitamin D leads to a violation of the absorption of calcium from the gastrointestinal tract and, consequently, to deformation of bones. It is especially dangerous for children who need calcium to build bones. Then there is a risk of serious misalignment in these bones, such as rickets, curvature of the knee joints and even a slowdown in growth.
Vitamin C is involved in the production and conservation of collagen protein, which is the most common tissue in the body. It combines all the cells, regardless of their shape, and protects cells from infection. The lack of vitamin C is the reason for the lack of collagen, which makes the tissues fragile, prone to damage, which is easy to break and cause bleeding. With a significant deficit, tissue decay (scurvy) may develop, after which general weakness of the body is observed, and thus resistance to diseases decreases.
Juice, tablets or injections?
In fact, the appropriate amount of necessary vitamins should get to us with food. However, when they are absent in our body, we can also take them in the form of ready-made vitamin complexes in the form of loose powder, tablets, capsules, as well as gels, lotions, inhalations, implants and injections. All these measures are aimed at the rapid delivery of special components of vitamins in the body.
Sometimes you can decide to take a multivitamin, consisting of a mixture of different vitamins. It happens that only one vitamin preparation will have a certain effect. Thus, in the spring, when we are weak, we increase the dose of vitamin C. When we experience muscle pain, doctors sometimes prescribe injections of vitamins from group B. The so-called "vitamin cocktails" are also very popular. But do not forget that the best - natural sources of vitamins. You just need to know what and how to eat this or that food. For example, we know that carrots contain a lot of carotene. But very few people know that it is not digested in its raw form. It is useful only in combination with fats, that is, for example, with vegetable oil.
How to take it right?
You should know that all vitamins are divided into two categories: fat-soluble (vitamins A, D, E and K are them) and water-soluble (vitamin C and B vitamins, namely B 1, B 2, B 6, B 12 and niacin, folic acid, pantothenic acid and biotin). The first type of vitamins found in fats and fatty foods. It is also important to ensure that the body can absorb them. This group may also include beta-carotene, or provitamin A, which is found in fruits and vegetables. If we want vitamins to benefit, we need to take them along with food products that contain fats. This will promote the absorption of this vitamin. For the same reason, vitamins in tablets should be swallowed during or after a meal.
Water-soluble vitamins can be found in the watery part of food. To assimilate them, you do not need fat. You need to be careful with them - do not cook them too long to use as food. Fresh products, such as vegetables and fruits, lose most of the vitamins when cooking. It is important to store them at low temperature to avoid loss of vitamins.
Did you know ...
Plants also need vitamins. They can also synthesize them from the outside, that is, to produce for their own purposes. Plant organisms, unlike humans and animals, are able to produce their own nutrients, simply taken from minerals and water.
It turns out that vitamins are produced by living beings depending on the species. For example, humans, monkeys and guinea pigs can not synthesize ascorbic acid. Therefore, they should receive vitamin C from outside. Nevertheless, rats to whom this substance is also needed, are able to synthesize it independently.
In addition to the vitamins needed for human and vertebrate animals, there are also vitamins for various insect species (for example, porphyrins, sterols) and microorganisms (glutathione, lipoic acid).
The source of vitamins for animals can be not only plants, but also bacteria in the gastrointestinal tract. Carnivores, eating the contents of the intestines of their victims, accumulate certain vitamins.
Vitamin D is necessary for a person only when his skin is not exposed to sunlight. Conversely, if he receives a sufficient amount of ultraviolet rays, do not additionally supplement vitamin D diet.