Le fat-soluble vitamins they can dissolve in fats and must be introduced into our body through food, only the vitamin D it is produced in the body when there is exposure to the sun, but nevertheless is not enough for our needs so as evidenced by new scientific research it is always better to integrate it to have all the countless benefits it brings.
Index
VITAMIN A
- It is necessary for the formation and maintenance of epithelia, mucous membranes, bone structure and teeth. It is a constituent of the visual pigment present in the retina and therefore directly intervenes in the processes of vision. It prevents tumors.
- The foods that contain it are: eggs, liver, milk and derivatives, butter, vegetables colored yellow (carrots, apricots) or green (spinach).
- The shortage causes night blindness and the alteration in the vision of colors, due to the lack of visual pigments. Another form of vitamin A deficiency blindness that mainly affects children is that due to the drying up of the mucous membrane and cornea of the eye (xerophthalmia), also causes dry skin (xerosis), poor resistance to infections.
VITAMIN D
- It's necessary to adjust the metabolism of calcium and phosphorus, and is essential for normal bone growth.
- The foods that contain it are: milk and derivatives, egg yolk, tuna, salmon, sardines, cod liver oil. It is produced by the human body by exposing the human body to the UV rays of the sun
- (vitamin D3).
- La shortage di vitamin D in the child, it causes the rickets presenting with stunting and weight loss. In adults, however, vitamin D deficiency causesosteomalacia, a form of osteoporosis. The main deficiency symptoms of this vitamin are:
- Reduction of force muscular;
- Increased fatigue;
- Stall in the progressive acquisition of strength;
- Articolar pains;
- Higher incidence of stress fractures;
- Increased upper respiratory tract infections;
- Increase in inflammatory disorders and intestinal infections;
- Less training intensity;
- Generalized bone weakness;
Vitamin E
- It's necessary to protect, through an antioxidant action, cell membranes delaying their deterioration and preventing aging.
- - foods that contain it are: vegetable oils, whole grains, wheat germ, eggs, liver, legumes, oilseeds, green leafy vegetables;
- Una shortage causes fragility of red blood cells that break down causing anemia.
VITAMIN K
- It is necessary for blood coagulation as it promotes the synthesis of prothrombin and other coagulating factors;
- The foods that contain it are: green leafy vegetables (spinach and cabbage); it is synthesized by the intestinal bacterial flora;
- A deficiency causes bleeding.
VITAMIN FO GRASSI OMEGA TRE
They are acidic polyunsaturated fats (WING, EPA, DHA) essential as we are not able to produce them and we must take them from food or in the form of supplements, they are fundamental for our body and especially for athletes because they bring many protective benefits to our body, we know them below in detail:
- antiplatelet action;
- blood pressure control,
- elasticity of arterial walls;
- natural anti-inflammatories;
- HDL production help;
Dr. Shuela Curatola
Website: Nutrition
Facebook page: Shuela Curatola