Don’t let the small size of this micronutrient fool you; they are small but (without them), you bully. “All vitamins are essential, as its name suggests; vita means’ life” in Latin, says Botella. And it is that along with the other essential nutrients, if we do not take them, “we die of deficiency diseases such as scurvy (lack or shortage of vitamin C) and beriberi (when vitamin B1 is insufficient)”, continues the endocrine.
There are thirteen essential vitamins, and each one of them fulfills one or more different functions. In general, some of the most critical processes in which vitamins are involved are the regulation of metabolism, they participate together with enzymes in releasing energy from carbohydrates, lipids and proteins in food, and they intervene in the system hormonal. “All fruits and vegetables have a huge amount of vitamins and minerals. However, some are the majority in animal foods and whose presence must be monitored in the absence of this type of food,” says Marhuenda. And he recommends: “It is important to bear in mind that there is no food that has a high amount of all the essential nutrients, and the only way to achieve ingesting them is to vary our diet as much as possible, not to repeat the same foods constantly (even if they are fruits and vegetables).”
Among all the vitamins, D is the one with the most significant deficiency in our country. Paradoxically, the only vitamin synthesized through sun exposure is not abundant on the “beach of Europe.” And, in addition to ensuring proper sun exposure with adequate protection measures, you have to eat foods rich in this vitamin, such as bluefish (better with a thorn), eggs, milk, mushrooms and crustaceans.
Vitamin D
Vitamin D is as important for brain development as it is for bone development and maintenance. Some data suggest that low levels of vitamin D during pregnancy are associated with an increased risk of schizophrenia and that deficiency increases the symptoms of depression, although there is insufficient evidence that vitamin D supplements help prevent it.
Vitamin D is synthesized through sunlight: a daily walk of 15 minutes in the sun may be enough, but remember to protect your skin with sunscreen, especially in the spring and summer months and in the central hours of the day. Here we tell you other ways to increase your vitamin D levels.
Antioxidants of plant origin
Increased oxidative stress and damage to brain cells are implicated in a broad spectrum of mental disorders, including depression and dementia. Some antioxidant compounds, such as polyphenols found in fruit and some herbs, may help repair cell-damaging free radicals as a natural way to combat excess oxidation.
Consuming these polyphenols as part of the diet helps the body absorb and use them better. As we say, you can find them in many fruits and vegetables: blackberries, blueberries, raspberries, grapes, mangoes, onions, garlic, cabbage, green tea, black tea and coffee.
Probiotic foods
Research so far has revealed a connection between bacteria that live naturally in our intestines and brain health, which could affect our mental health. When the composition of that microbiota is decompensated, this can result in an inflammatory response that could affect the nervous system and neuronal function.
NutritionBreadcrumb arrowWhat is healthy eating? Breadcrumb arrowHow the body gets nutrients from food.
How the body gets nutrients from food
Eating a wide variety of foods that includes various nutrients is the easiest way to have a healthy diet.
On this page, you will learn why your body needs each of the following nutrients and in what foods you will find them:
protein
carbohydrates
fats
vitamins and minerals
WaterProteins provide the body with amino acids, the building blocks that help its cells perform all of their daily activities. Proteins help the body make new cells, repair old cells, create hormones and enzymes, and keep your immune system healthy. If you don’t have enough protein, it takes your body longer to recover from illness, and you are also more likely to get sick.
During breast cancer treatment, some people may need more protein than usual. Some good sources of proteins include lean meat, fish, poultry, low-fat dairy products, nuts, dried beans, peas, and lentils.
Carbohydrates give you energy quickly, and they enter the blood in the form of glucose (glycemia), which your body uses as fuel first before turning the leftovers into fat.
Fruits, vegetables, bread, pasta, grains, cereal products, crackers, dry beans, peas, and lentils are good sources of carbohydrates. Many of these foods are also good sources of fibre, which the digestive system needs to stay healthy.
Sugar (white and brown), honey, and molasses are also carbohydrates. However, these carbohydrates are high in calories and offer no other benefits (such as vitamins and minerals). Whole grains, fruits, and vegetables are healthier sources of carbohydrates than grains and refined sugars.
Reduce the consumption of red meat
Continuing with the theme of healthy eating, we will talk about fish, chicken and turkey that have less saturated fat and cholesterol. It’s more! Fish meats even have good fats that help prevent heart problems, and one study even found that consuming fish at least once a week substantially reduces sudden cardiac death.
Remember that red beef, lamb and pork, jerky, sausages, organ meats (brains, kidneys, liver) and egg yolk contain saturated fat and cholesterol. These foods raise blood cholesterol levels, increasing the risk of cardiovascular disease.
Fats provide your body with the fatty acids it needs to grow and produce new cells and hormones. Fat also helps some vitamins move through the body. Vitamins A, D, E, and K are fat-soluble vitamins, which means you need to have a little fat to absorb them. They are also stored in the fatty tissues of the body and the liver. Fat also helps protect organs against trauma. Your body stores excess calories in the form of fat, which is saved as reserve energy.
