The main vitamins contained in foods

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Depending on the age and general health of the body, the vitamins we need will vary. The main vitamins present in food are A, C, D, B1, B12, E and K.

Vitamin A, or retinol, is important to vision, especially for dark vision, and for growth and normal functioning of the nose, mouth, ears and lungs. This vitamin is found mainly in yellow vegetables and fruits, egg yolk, butter and various types of liver.

Vitamin B1, or thiamine, is essential for the metabolism of carbohydrates, fats and proteins. It stimulates the appetite and maintains the proper functioning of the nervous system. Its main sources are in whole grains, bean, eggs or pork meat.

Eggs, liver and whole milk have vitamin B12, or cobalamin, which is important in the formation of red blood cells and for the overall functioning of the metabolism of all cells, especially those of the bone marrow and nerve tissue.

Vitamin C, AKA Ascorbic acid, helps in the production of collagen and is crucial in preventing infections. It maintains healthy gums and protects the walls of blood vessels. It is present in citrus fruits, tomatoes, strawberries, plums or broccoli.

Vitamin D, or calciferol, acts in the metabolism of calcium and phosphorus, preventing rickets. A good way to get vitamin D is being in the first rays of the morning sun, for 15 minutes daily, without sunscreen. You can also consume foods like butter, liver, egg yolk and fish liver oil.

Vitamin E has an anti-oxidant function and reduces the action of the free radicals, preventing the aging of the organism and can be found in a greater number of foods. You can find it in green vegetables, egg yolk, milk fat, nuts and vegetable oils, soybeans and corn, among others.

The importance of vitamin K is especially with the blood clotting process preventing bleeding. This vitamin is divided into two compounds, Vitamin K1 and vitamin K2. We can get the first from green vegetables, and the second eating meat, cheese or eggs.