Tipos de vitaminas y sus funciones

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Las vitaminas son nutrientes esenciales que hacen que nuestro cuerpo funcione correctamente. La gran diferencia con otros nutrientes es que nuestro cuerpo no puede producirlos, así que necesitamos consumir alimentos diarios que contengan diferentes tipos de vitaminas para incorporarlos a nuestra dieta.

Funciones de los diferentes tipos de vitaminas

Vitamina A

Participa en la reproducción, síntesis de proteínas y diferenciación muscular. También es necesario mantener el sistema inmunológico, la piel y las membranas mucosas. Algunos de los alimentos que contienen esta vitamina son: zanahoria, espinaca, yema de huevo, acelga, queso…

Vitamina B1

Forma parte de una coenzima que interviene en el metabolismo energético, siendo necesaria para la obtención de carbohidratos y ácidos grasos (ATP). También es esencial para el funcionamiento del sistema nervioso y del corazón.

Algunos de los alimentos que contienen esta vitamina son: cereales, lentejas, garbanzos. Los estudios indican que generalmente tenemos la cantidad ideal de esta vitamina en nuestra dieta.

Vitamina B2

Participa en la liberación de energía y está relacionado con el mantenimiento de la salud de los ojos y la piel. Algunos de los alimentos que contienen esta vitamina son: coco, hongos, almendras…

Vitamina B3

Forma parte de dos coenzimas (NAD y NADP) y, por lo tanto, es otra vitamina implicada en el metabolismo energético de carbohidratos, aminoácidos y lípidos.

Su déficit provoca una enfermedad con síntomas tales como: problemas cutáneos, digestivos y nerviosos (confusión mental, delirio, etc.). Algunos de los alimentos que contienen esta vitamina son: hongos, salmón, guisantes…

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Vitamina B5

Interviene en las diferentes etapas de la síntesis de lípidos, neurotransmisores, hormona tiroidea y hemoglobina.

También ayuda a la regeneración de los tejidos. Su déficit está asociado a dos enfermedades: anemia y neuropatía. Algunos de los alimentos que contienen esta vitamina son: nueces, coliflor, aguacate…

Vitamina B6

Participa en el metabolismo de proteínas y ácidos grasos, la formación de hemoglobina y ácidos nucleicos (ADN y ARN). Facilita la liberación de glucógeno del hígado a los músculos. Determinante en la regulación del sistema nervioso central. Algunos de los alimentos que contienen esta vitamina son: pollo, plátano, garbanzo…

Vitamina B8

Es necesario para la piel y el sistema circulatorio, participa en la formación de ácidos grasos, ayuda a la desintegración de carbohidratos y grasas para mantener la temperatura corporal estable y niveles de energía óptimos. Estimula el crecimiento de células sanas. Algunos de los alimentos que contienen esta vitamina son: chocolate, avellanas, hígado…

Vitamina B9

Necesario para la formación de células y ADN, y es importante para el primer mes de formación. Funciona junto con la vitamina B12 y la vitamina C en el uso de proteínas . Ayuda a mantener la formación del tracto intestinal. Algunos de los alimentos que contienen esta vitamina son: perejil, tomate, lechuga…

Vitamina B12

Esencial para crear células sanguíneas en la médula ósea. Ayuda a prevenir la anemia y es necesario para el funcionamiento del sistema nervioso. Algunos de los alimentos que contienen esta vitamina son: huevos, leche, pescado…

Vitamina C

La vitamina C es necesaria para la síntesis de colágeno, para la curación, la absorción de hierro de origen vegetal y, además, es un antioxidante. Algunos de los alimentos que contienen esta vitamina son: Kiwi, limón, brócoli…

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Vitamina D

La vitamina D está relacionada con tomar el sol, porque se obtiene principalmente por la acción de los rayos ultravioletas (rayos solares). La deficiencia de esta vitamina causa caries y malformaciones óseas.

Por lo tanto, su papel fundamental es la mineralización de los huesos, ya que favorece la absorción intestinal de calcio y fósforo. Algunos de los alimentos que contienen esta vitamina son: leche, yogur, huevo…

Vitamina E

La vitamina E es un antioxidante que participa en la protección de los lípidos, por lo tanto tiene un efecto protector sobre las membranas celulares. Algunos de los alimentos que contienen esta vitamina son: soja, moras, coco…

Vitamina K

Esta vitamina es determinante para la síntesis de numerosos factores de coagulación, ya que reacciona con algunas proteínas responsables del proceso. Algunos de los alimentos que contienen esta vitamina son: alfalfa, coliflor, yema de huevo….

En conclusión, todos los tipos de vitaminas tienen funciones importantes, y en este artículo, podemos ver que son diferentes entre sí. Ahora también sabe de qué alimentos puede obtener estos tipos de vitaminas para que pueda añadirlos a su dieta.

Beneficios del plátano para los entusiastas del deporte Las frutas son fuentes de vitaminas, minerales y otros nutrientes, y por lo tanto pueden contribuir al ejercicio físico. Aprende sobre los beneficios de la siguiente banana. Leer más «

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