They protect the view, they reinforce the immunological system, they regenerate the skin, they act against the aging, they improve the mood… are some of the properties that are attributed to vitamins. All of them are essential organic substances for the life and, for that reason, they are required in the diet.

Altogether, we can emphasize six types of different vitamins. The most known they are vitamins B and C and, lately, we are listening to speak more and more of the D, but also the other (To, and, K…) they are fundamental part in the improvement of our health.

Two different vitamin groups exist. On the one hand, liposoluble, that are soluble in fats and oil, which means that they are stored in the body, concretely in the liver and greasy weaves, reason why in excess can be toxic. Among them, are vitamins To, D, and K. Also are water soluble vitamins (B and Cs) that are soluble in water, reason why the body cannot store them and, therefore, it is necessary to include them in the diet regularly.

To, the vitamin of the view
 
It is the first liposoluble vitamin that was discovered, at the beginning of century XX, for that reason it is called like the first letter of the alphabet. Its consumption is advised because it fortifies the immune system and it favors the formation and good maintenance of the skin, the hair and the bones but, without a doubt, blunts by its protective action of the view. Not in vain, it is considered like preventive and therapeutic treatment of the glaucoma. To maintain suitable vitamin levels To is fundamental for the visual health. In order to obtain it, the following foods are due to include in the diet: milky, egg fish, yolk and fruits and vegetables of yellow color, dark green orange and (melon, carrot, handle, peach, apricots, brócoli, spinach, tomato, pumpkin and watermelon).

With B, of the good humor

Vitamin B is formed by a vitamin set that has specific functions, but that acts complementing itself with others and harnessing its results. One of its more attractive benefits is derived from the effects that it has in the nervous system. This nutrient takes part in the power metabolism of the neurons and in the synthesis of fundamental neurotransmitters, such as the serotonin, ordered to regulate the dream, the pleasure and the well-being.

One of the most important types of this vitamin group for the majors is the vitamin B9, also well-known like folic acid. Its consumption is unquestionable during the pregnancy to prevent defects with the brain and the spinal marrow in the fetus, but also the majors benefit from their ingestion. Thus it shows a recent article published in the British Medical Journal that maintains that the folic acid could offer protection to the people of more than 50 years against the cardiac cancer of colon and some problems. To this last one also they contribute vitamins B12 and B6.

Also, to take folic acid, nutrient that obtains from the consumption of liver of chicken and calf, vegetables of dark green leaf (consumed fresh), integral meat of thin calf, cereals, potatoes, citruses… favor the good state of the skin, it slows down the appearance of grey hairs and it protects against the intestinal parasites and the poisoning to take meals in evil been.

C, the queen of vitamins

He is present in fruits and vegetables (kiwi, orange, strawberries, raspberries, handle, grapes, bilberries, spinach, cauliflower) and is especially well-known by his qualities like potenciadora of the immunological system and to contribute to energy in fatigue states and exhaustion. In fact, the people majors that have deficit of this nutrient present/display great muscular weakness. Even so, they are not the unique advantages. The specialists also review other functions as the one to diminish the cardiac frequency or the increase of cholesterol HDL, known like “good cholesterol�, that cadiovasculares prevents the diseases. Like E and vitamins, are an interesting antioxidant and favor the iron assimilation.

The D is fashionable

She is the ideal companion of calcium, since it helps to that this mineral is synthesized in our organism. To this it turns it function into an excellent nutrient for the population greater than it needs more amount calcium to prevent diseases like the osteoporosis. The doctors every time bring back to consciousness more to their patients of the importance of taking it, however, still it is much way to cross in this sense. As she affirms Bethlehem I castrate, specialist in nutrition and author of the book nourishing Balance, keys for a good health, “exists a high prevalence of vitamin deficit D in the greater population since, vitamin D is in few foods (oil of liver of codfish, tuna present or turbot; liver of calf and cow; mackerel; smoky sardines; tuna; cow milk; egg yolk; cheese and butter), which can bring about a smaller ingestion if monotonous diets are consumed�.

And, the vitamin of youth

The vitamin and can consider a shield for the organism since it is an important antioxidant, that it protects the cells of external aggressions (contamination, tobacco, alcohol, medecines, etc.) e, even, interns like stress. The skin is one of the first beneficiaries by this vitamin, but not unique it. There are studies that demonstrate that its consumption also has advantages for the heart, since he is able to avoid the formation of trombos and, therefore, diminishes the risk of suffering infarct of myocardium, angina of chest or embolias.

The majors vitamin sources and are in the fruit, olive oil droughts, handle, soybean, herring, shrimp, et cetera.

As we see, the deficit of these vitamins can originate different diseases, for that reason, that are spoken of are essential nutrients. Its consumption can be considered beneficial, whenever it is taken in the recommended amount, because its excess, caused generally by the use of supplements without medical indication, can have poisonous effects and also damage the health. In order to avoid it these products always they must be recommended by a specialist.

Secrets in the kitchen

Some vitamins (To, Cs and E) are very susceptible to the high temperatures, therefore, the recommendable thing is to take crude certain foods, like the fruits and vegetables, to take advantage of all the nutrients. According to the experts in dietetic and nutrition, the baking in water or greasy means destroys great part of vitamins. This does not mean that they are not possible to be cooked, but always trying that remains the smaller possible time in the fire.
 
The advisable thing is to retire them when they are tender. Another detail that you must consider is to add vegetables to the water before it arrives at his boiling point. Even so, the best option to cook them is to the steam or the microwaves with a little water, because, in this way, their nutritional and organoleptic properties can be maintained better (flavor and aroma).