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Currently, vitamins are split into two groups, soluble in fat (liposoluble) and soluble in water (hydrosoluble).
Liposoluble vitamins: they include vitamins A, D, E and K and are ingested in foods that contain fats. When they enter the body they are stored in the liver and adipose tissue.
1. Vitamin A (retinol): in charge of forming the pigment of the eye’s retina, increase the body’s defenses, prevent infections, protect the body from cardiovascular afflictions, among others. It can be found in milk, animal viscera (like the liver), nuts (peanuts, almonds, walnuts, hazelnuts), eggs, fish, dairy products, green-leaved vegetables (chards, spinach, cauliflower, parsley, asparagus, cabbage, lettuce, celery, etc.), carrots, tomatoes, fruits (melon, mandarin, banana, strawberry, blueberry, pear, etc.).
2. Vitamin D (cholecalciferol): its main function is to maintain the absorption of calcium and phosphorus within the body. It also contributes to the normal development of cartilage tissue and participates in the coagulation process. It is present in red meats, egg, dairy products, fish (sardines, tuna, salmon, etc.), among others.
3. Vitamin E (tocopherol): it is essential in maintaining the functioning of muscles and nerves. It also performs other functions, such as: helping to protect against cancer, ease cellular respiration, reduce the risk of blood clot formation and regulate the functions of the hypophysis and suprarenal glands. It is found in olive oil, avocado, whole grains (like wheat bran, oatmeal or rice), green-leaved vegetables, carrots, tomatoes and fruits (like plums, apples, strawberries, bananas, etc.).
4. Vitamin K (naphthoquinone): its main function is to maintain blood coagulation and is present in foods like green-leaved vegetables, citrics (like oranges, lemon and kiwi), tomatoes and carrots among others. 

Hydrosoluble vitamins: this type of vitamin is not absorbed in the body, for this reason it is recommended to consume them daily with foods.
1 Vitamin B1 (thiamine): contributes in fighting neurological disorders, learning and memory problems and helps in the production of energy within muscles, including the heart. It can be found in legumes (like the bean), whole grains, bread, nuts, red meat, eggs, dairy products, avocado, olives, fruits (oranges, cherries, plums, papayas, etc.), green-leaved vegetables, squash, tomato, carrots, among others.
2. Vitamin B2 (riboflavin): it is a vitamin that participates in the metabolism of proteins and carbohydrates. It is present in dairy products, fish, eggs, animal viscera (guts), whole grains, green-leaved vegetables, legumes (like the pea), among others.
3. Vitamin B3(niacin): it collaborates in the decomposition of carbohydrates and fats, favors the secretion of different hormones and reduces cholesterol. It is found in fish, red and white meat, animal viscera, dairy products, eggs, nuts, whole grains, potatoes, fruits (like peaches, plums and melons), paprika, among others.
4. Vitamin B4 (para-aminobenzoic acid): stimulates the formation of white blood cells and acts as a growth factor of some bacteria that favor the digestion process. It is present in whole grains and beer yeast.
5. Vitamin B5 (pantothenic acid): helps bodily growth, contributes to the formation of digestive and respiratory mucosae, among others. It is found in animal viscera, white meat, eggs, whole grains, potatoes, squash, tomatoes, broccoli, nuts, fruit, etc..
6. Vitamin B6 (pyridoxine): participates in the metabolism of amino and fatty acids, prevents cardiovascular and degenerative conditions. It is found in whole grains, animal viscera, poultry meat, eggs, fish, dairy products, spinach, legumes, potatoes, avocado, bananas, nuts, among others.
7. Vitamin B7 (inositol or colin): helps bodily growth and contributes in metabolizing fats. It is present in red meats, animal viscera, fish, shellfish, whole grains, eggs, bananas and citrics.
8. Vitamin B8 (biotin): prevents gastrointestinal problems, participates in the metabolic process of carbohydrates, starches and proteins. It is present in fresh fruit (like bananas), grains, nuts, legumes, cauliflower, poultry meat, animal viscera, egg, dairy products, chocolate, etc.
9. Vitamin B9 (folic acid or folacin): participates in the formation of red blood cells and helps prevent birth defects during pregnancy.It is present in whole grains, green-leaved vegetables ( like cauliflower and asparagus), carrots, squash, avocado, legumes, fruit (oranges), eggs, animal viscera, among others.
10. Vitamin B10 (rutin): inhibits the appearance of varicose veins, hemorrhages and internal bleeding and increases resistance to infections. It is found in broccoli, cherries, plums, apples, green peppers, among others.
11. Vitamin B12 (cyanocobalamin): regulates muscle-tone and intervenes in the formation of red blood cells. It can be found in shellfish, fish, animal viscera, red and white meat and dairy products.
12. Vitamin C (ascorbic acid): contributes to the formation of bone marrow, teeth and red blood cells, increases resistance to the common cold and other infections. It is present in citrics, fruits (like apples, watermelon, strawberries, cherries, etc.), green peppers, green-leaved vegetables, among others.


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