Vitamin A and Vitamin B Are Essentials in Diet


Characteristics of Vitamins: In foods of plant origin it is in the form of pro-vitamin A, in the form of carotenes, while in foods of animal origin they are found as well. It is stored mainly in the liver which everyone knows and in the fatty tissue of skin, hands and feet. It is easily destroyed with light and also with high temperature, etc.

Functions of Vitamin A: participates in the formation of bones and teeth, maintain healthy skin and hair, protect the tissues of the respiratory, digestive and urinary tract, preserve night vision, help release energy from nutrients, stimulate the production of hormones and help the good state of mouth, tongue and skin.

Should we take Vitamins Daily?

Disorders due to lack of Vitamin A: Vitamin A deficiency causes night blindness, dry eyes (connective membrane) and skin and various mucosal conditions.
The excess of this vitamin produces disorders, such as bone disorders, or even inflammation and bleeding in various tissues. So, to avoid these issues you can check the daily diet habits and start taking it if you feel the lack of Vitamin A from your routine food items.

Some Visible Indications: The consumption of foods rich in vitamin A is recommended in people prone to respiratory infections (flu, pharyngitis or bronchitis), eye problems (photophobia, dryness or night blindness) or with dry and scaly skin (acne included).

What is the Recommended Amount of Vitamin A per Day?

Recommended amount per day which you can take after the consultation with your doctor: 800-1000 µg (as retinol)

Foods which are rich in vitamin A

  • Animal viscera 5800 µg / 100 g
  • Fresh Carrots 2000 µg / 100 g
  • Soybean oil 583 µg / 100 g
  • Tuna, bonito fresh or frozen 450 µg / 100 g
  • Most common forms of Cheeses 240 µg / 100 g
  • Eggs 220 µg / 100 g
  • Other vegetables (tomatoes, lettuce) 130 µg / 100 g
  • Spinach (cooked) 1000 µg / 100 g
  • Parsley 1160 µg / 100 g
  • Your Favorite Butter 970 µg / 100 g

Vitamins are essential organic substances in the metabolic processes that take place in the nutrition of living things. They do not provide energy but without them the organism would not be able to take advantage of nutrients.

Normally with a balanced diet all the necessary vitamins will be available and no additional supply of vitamin supplements will be necessary.

Here we present a table with foods rich in Vitamin B1 or Thiamine, the content is expressed in milligrams per 100 gr. of edible portion of the product.

See Important Features of Vitamin B

Characteristics found in Vitamin B: It is necessary to disintegrate carbohydrates and to take advantage of their nutritional principles. The main source of vitamin B1 should be cereals and whole grains, but the widespread use of white flour and refined cereals has resulted in a certain deficit among the population of industrialized countries. It is found in both animal and plant foods, such as, for example, whole wheat bread, brown rice, pasta, cereals, bran, liver, pork and fish.  You need to see the main sources of Vitamin B carefully as they can keep you away from many dangerous diseases.

Also check The Benefits of Taking Vitamin B:

Functions of Vitamin B: controls the enzymes involved in the stimulation of chemical reactions that convert glucose (sugar) into energy and promotes the production of the energy necessary for the functioning of nerves, muscles and the heart.

Disorders due to the lack of Vitamin B: A significant deficiency of this vitamin can lead to beriberi, a disease that is common in certain Asian countries, where the only food available to the poorest is white rice. If the lack is not so radical, it manifests itself in the form of cardiovascular disorders (“sleeping” arms and legs, feeling of tightness in the chest, etc.), neurological or psychic disorders (tiredness, loss of concentration, irritability or depression). Tobacco and alcohol reduce the ability to assimilate this vitamin, so people who drink, smoke or consume a lot of sugar need more vitamin B1. And its common issue nowadays.

Recommended amount of vitamin B per day: 1100-1500 µg

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