Understand what vitamins fat-soluble and water-soluble, and how to take them.
Vitamins are one of the five nutrient groups that we need to receive in each meal to help the body function normally and most efficiently. Generally, the body cannot create vitamins on its own, but can obtained from food. However, there are only two vitamins that the body can create on its own, which are vitamins D and K. In addition, each vitamin can dissolved in different media, such as some can dissolve in water and some can dissolve in fat. For anyone who is curious about the solubility of each vitamin.
Types of vitamins
Vitamins are divide into two main types: water-soluble vitamins and fat-soluble vitamins. They differ in the following ways:
- Water soluble vitaminsIt is a vitamin that can dissolve in the bloodstream. The advantage is that it is easily absorbe, without having to go through multiple digestion processes, which allows the body to receive the vitamin quickly. However, it also has disadvantages as well. Since it is easily absorb, it can also be easily excreted. This type of vitamin divided into rounds. It should not taken in large amounts at one time because in addition to being wasteful. It also causes the body to receive more vitamins than necessary, which is very harmful to the body. Vitamins that can dissolved in water include
Vitamin B
Vitamin B consists of minor B vitamins, including vitamins B1, B2, B3, B5, B6, B7, B9 and B12. Each type of vitamin B has different properties for nourishing the body. But overall, the main functions of vitamin B are to help nourish the nervous system and stimulate brain function in particular, help reduce stress and anxiety, and are important nutrients for the nervous system and brain.
Recommended daily intake: Vitamin B1 (thiamine) at least 5 milligrams per day.
- Vitamin B2 (riboflavin) at least 7 milligrams per day.
- Vitamin B3 (niacin) at least 20 milligrams per day.
- Vitamin B5 (pantothenic acid) at least 6 milligrams per day.
- Vitamin B6 (pyridoxine) at least 2 milligrams daily.
- Vitamin B9 (folate) at least 200 micrograms daily.
- Vitamin B12 (cobalamin) at least 2 micrograms daily.
Vitamin C
Vitamin C is a vitamin with outstanding properties that contains antioxidants, creates collagen, which helps in making the skin look radiant and clearer. It also helps control cholesterol levels, nourishes the skin and bones, prevents cancer, helps strengthen the immune system, reduces allergy symptoms, helps relieve cold symptoms, and restores the body to normal more quickly.
The recommended daily intake amount: 1,000 micrograms per day (depending on each person’s physical condition)
Vitamin A
Vitamin A has the main outstanding properties of helping to nourish eyes, nails and hair, helping in bone growth, and also one of the vitamins. That help strengthen the body’s immune system and is also an antioxidant, meaning. It is a substance that helps protect cells from being damaged by free radicals.
The recommended daily intake amount: not more than 50,000 micrograms per day (depending on each person’s physical condition)
Vitamin E
Vitamin E is a vitamin that has outstanding properties in helping to nourish the skin. It helps in preventing the breakdown of red blood cells, ยูฟ่าเบท preventing blood clots and blockage of blood vessels, reducing the inflammatory process in the body that can lead to various diseases. It also has properties in terms of nourishing the skin. It is an important antioxidant to help slow down the symptoms of premature aging.
The recommended daily intake is approximately 10 micrograms per day (depending on each person’s physical condition).
Vitamin D
Vitamin D is a vitamin that the body can create by itself by getting morning sunlight for at least 5-10 minutes. It has important properties to help strengthen bones and teeth. If there is a lack of vitamin D, the body will lead to osteoporosis and muscle weakness.
Recommended daily intake: 400-800 micrograms per day (depending on age and pregnancy)
Vitamin K
Vitamin K is another vitamin that the body can create on its own. Its main properties are related to blood processes, such as helping to prevent internal bleeding and bleeding that does not stop, helping to relieve symptoms of heavier than normal menstruation, helping in the process of blood clot formation, and helping to prevent brittle bones, etc.
The recommended daily intake is: 65 – 80 micrograms per day (depending on each person’s physical condition)