What Vitamins Vegetables Provide Us With. Part 2

Video: What Vitamins Vegetables Provide Us With. Part 2

2024 Author: Sebastian Paterson | [email protected]. Last modified: 2023-12-16 13:47

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Eat to your health. Part 4

Vitamin B ₄ (choline) helps the liver and kidneys function properly. It participates in the metabolism of fats, helps to remove them from the liver, thereby preventing its obesity, as well as hemorrhages in the kidneys, promotes hematopoiesis, has a positive effect on growth processes and the body's resistance to infections.

With a lack of choline, obesity of the liver is observed, which can be the cause of cirrhosis, renal function worsens, and milk production is impaired in breastfeeding women. Choline deficiency can also lead to overweight, hypertension, cardiovascular and kidney disease, atherosclerosis, and diabetes.

A decrease in choline in the body can be caused by a low intake of vitamin B ₁₂, as well as liver and kidney disease.

Vitamin B ₅ (pantothenic acid) is essential for the body's metabolism, the conversion of fats, carbohydrates and proteins. It regulates blood sugar levels, participates in the synthesis of hemoglobin, cholesterol and corticosteroids necessary to resist physical and emotional stress, promotes wound healing, antibody synthesis (thereby helping to cope with infection), stimulates heart activity and improves concentration, prevents aging and the formation of wrinkles.

Signs of this vitamin deficiency include stomach pain, loss of appetite, irritability, nervousness, insomnia, weakness, fatigue, muscle cramps, nausea, vomiting, rapid heart rate, low blood pressure, hair loss, and even eczema.

Doctors prescribe this vitamin for neuralgia, polyneuritis, eczema, dermatitis, trophic ulcers, burns, toxicosis in pregnant women, chronic liver diseases, chronic pancreatitis, non-infectious diseases of the gastrointestinal tract, withdrawal symptoms.

The recommended daily dose for adults is 5-10 mg, and for pregnant and lactating women - up to 20 mg. This vitamin is safe and non-toxic, so no signs of excess have been found.

Vitamin B ₆ (pyridoxine) synthesizes in the liver the enzyme transamylase, which is involved in the processing of amino acids, is also part of the enzymes necessary for the exchange of amino acids and the assimilation of proteins; it activates the processes of fat metabolism, improves lipid metabolism, which is especially important in atherosclerosis and diabetes mellitus. It ensures the reliability of the immune system by participating in the formation of antibodies, takes part in the formation of gastric juice, promotes the formation of red blood cells, thereby exerting a positive effect on normal blood circulation, and regulates the state of the nervous system. Vitamin B ₆regulates the balance of sodium and potassium in the body, increasing diuresis and enhancing the effect of diuretics. It has a positive effect on hair growth and visual acuity and is necessary for the normal functioning of the nervous system.

With a deficiency of this vitamin in young children, growth retardation, dysfunction of the digestive system, anemia, increased nervous irritability, convulsions, dermatitis are observed. In older schoolchildren and adults, loss of appetite, nausea, sore tongue, mouth ulcers, depression, drowsiness, fatigue, dizziness, anxiety, numbness of the limbs, dermatitis, slow wound healing, conjunctivitis, arthritis are noted.

Doctors recommend vitamin B ₆ preparations for hypovitaminosis of pyridoxine, toxicosis of pregnant women, gastric ulcer and duodenal ulcer, anemia, parkinsonism, hepatitis, dermatitis, exudative diathesis, neurodermatitis, psoriasis, radiculitis, diabetic neuralgia, marine atheroses.

Adults are advised to take up to 2 mg of vitamin B ₆ daily. For meat lovers, the dose should be increased by 10 times.

With an excess of pyridoxine, numbness and tingling sensation in the arms and legs, bone pain, muscle weakness, muscle cramps, and a decrease in the ability to remember are observed.

Vitamin B ₈ (inositol) is considered the “vitamin of youth”. Like choline, it helps maintain a healthy liver, lowers blood cholesterol, and prevents fragility of blood vessels. It has calming properties, which have a beneficial effect on the nervous system. Inositol activates intestinal peristalsis.

The daily requirement for inositol is 0.5-1 g.

Cases of vitamin B ₈ deficiency in humans have not been established. Caffeine destroys this vitamin.

Vitamin B ₉ or B _c (folic acid) contributes to normal metabolism. It is necessary for the body to produce new cells: skin, hair, immune white blood cells, as well as for the formation of red blood cells in the bone marrow. Folic acid ensures the stability of the nervous system, productive brain function, improves liver and gastrointestinal tract function, ensures normal growth, good appetite, healthy hair.

With its lack, anemia, pallor of the visible mucous membranes, especially the conjunctiva, and impaired growth processes are noticeable. There is a violation of the digestive processes, a dry, inflamed bright red tongue, constipation or diarrhea, a disorder of skin sensitivity. A lack of folic acid leads to depression, weakness, headache, insomnia, forgetfulness, paranoia, premature graying, and weight loss.

The daily dose of vitamin B ₉ for adults is 400 mcg, for pregnant and breastfeeding women, the dose is doubled. The need for folic acid increases as a result of damage to the hematopoietic system with radiation sickness, with poisoning and in the case of taking antibiotics.

With an excess of vitamin B ₉, allergic skin reactions, bloating, flatulence, anorexia, malaise and irritability, sleep disturbance with very vivid dreams are observed.

Unfortunately, vitamin B _{9 is} easily destroyed by cooking and canning.

To be continued →

Read the Eat for Health serie

Nutritional value of vegetables
Minerals in vegetables and fruits that are essential for health
What vitamins vegetables provide us with
What vitamins vegetables provide us with. Continuation
Vitamin content in plant foods
The content of vitamins, enzymes, organic acids, phytoncides in vegetables
The value of vegetables in nutritional care, vegetable diets
Vegetable diets for various diseases

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