Vitamins are classified into two groups: fat soluble (fat soluble: A, D, E, and K) and water soluble (hydrosoluble: B1, B2, B5, B6, B8, B9, B12 and C). There are other nutrients, B13, B15, B17, choline, PABA, T, P and U, vitamins that are not considered by some specialists, however, called it the other sector in this way.

It is important to note that some of the vitamins contained in food is lost during cooking or when they have contact with air (oxidation), which is why it is necessary to cook over low heat remaining avoiding overcooked. Fruits and vegetables peeled or cut should not be exposed to the environment for long periods in the case of juices should be drunk at the time squeeze. It is also recommended that the daily diet keep balance between food cooked, fried, canned, frozen and raw foods (fruits and some vegetables), because it allows more nutrients to take.

Vitamin A
It is also called retinol (when food is obtained from animals) or beta-carotene (if any fruit and vegetables) and is considered one of the main antioxidants (essential elements which neutralize the destructive effects they have on the body of environmental pollutants and oxygen ), moreover, is necessary for vision, bone development, tissue maintenance and infection prevention.

Naturally found in liver, fatty fish, egg yolk, milk, cheese, butter, carrots, spinach, peaches, broccoli, pears, oranges, brussels sprouts, mango, peach and apple. Its deficiency can result from night blindness to loss of vision, impaired growth and susceptibility to gastrointestinal infections and respiratory tract.

Cosmetic products containing it improves skin elasticity, regenerate prematurely aged tissues, provide softness, induce the production of collagen and moisturize dry skin, a characteristic that makes them suitable for treating psoriasis, eczema and acne.

Vitamin B1
It is called thiamine, is part of the B complex and has beneficial effects on the nervous system and mind, so its action is effective in cases of depression, irritability, memory loss and concentration as well as physical exhaustion, also promotes growth and digestion of carbohydrates. Naturally found in cod roe, wheat germ, peanuts, oatmeal, bacon, pork and bread, its deficiency causes a disease called beriberi, fatigue, moodiness and neural damage. By using beauty products containing it, the appearance of the skin improves, since moisturizes and makes it look smooth and radiant.

Vitamin B2
Also called riboflavin, is a complex compound that belongs to group B and calls flavins, which are essential to provide energy to cells, it is also vital for growth, reproduction, good skin, nails, hair and mucous membranes and for the hearing. Naturally found in liver, milk, cheese, eggs, green leafy vegetables and oatmeal. Deficiency causes inflammation in corners of mouth and tongue, seborrheic dermatitis, sore throat, anemia and fatigue in his eyes.

Vitamin B3
It is known as niacin, nicotinic acid or niacinamide, and can be produced by the body as long as there is no deficiency of other B vitamins Responsible for maintenance of cells, formation of neural transmitters and sex hormones, insulin production, good skin and proper functioning of the digestive system and is essential for brain health. It is found in lean meat (fat), fish, milk, cheese, egg, yeast, bran, germ and wheat flour, peanuts, peach, peach, corn, red pepper, green leafy vegetables, melon and mango. If consumption is weak, problems can arise such as dermatitis, stomach pains, loss of appetite, diarrhea, depression and dementia.

Vitamin B5
Also known as pantothenic acid, belongs to B complex and contributes to better utilization of energy contained in foods, the digestion of fats and sugars, cell formation and nervous system development. It also helps to heal wounds and prevent fatigue naturally found in all meats (especially liver), vegetables and fruits. It is unlikely that this deficiency of this vitamin, but if it happens it can cause skin and blood disorders, and gastrointestinal ulcers.

Creams that contain it helps regenerate skin when they suffer injuries, increase the humidity level, leaving the skin smooth and elastic, have anti-inflammatory properties and strengthens the nails also shampoos that are included in the formula, which provide strength, shine and silkiness to the hair.

Vitamin B6
It is called pyridoxine, is part of the B complex and is necessary for growth, helping to digest proteins, carbohydrates and fats properly. Involved in the production of antibodies and red blood cells (contained in blood and carry oxygen throughout the body), is essential for the formation of niacin (vitamin B3) helps to absorb vitamin B12, to generate hydrochloric acid in the stomach participates in the metabolism of magnesium and prevents nervous and skin diseases. Can be found in liver, chicken, cod, salmon, cheese, oats, egg, avocado and potato, its deficiency causes nervousness, depression, muscle weakness and skin diseases.

Vitamin B8
She is best known as biotin, is part of the B complex and is essential for the metabolism of fats and proteins, in addition, an auxiliary in the treatment of baldness, relieves muscle pain, controlling symptoms of eczema (skin inflammation, redness, itching and cobalt) and dermatitis, and helps fight depression, fatigue and sleepiness. Can be found in liver, nuts, peanut butter, beans, egg yolks and cauliflower; its deficiency impairs the metabolic functions above, aggravates skin problems, causes fatigue, nausea and loss of appetite.

Vitamin B9
It is also called folic acid, B complex is part and along with vitamin B12 participates in the formation of DNA (deoxyribonucleic acid, protein contained in genes that directs the metabolism of cells). It also prevents the development of anemia and mouth sores, promotes the health of the skin, slows the graying, increases the amount of breast milk protects against intestinal parasites and food poisoning. Naturally found in green leafy vegetables, mushrooms, liver, oranges, nuts, egg yolks and fortified cereals. If your intake is deficient may present health problems such as anemia, malabsorption of nutrients due to wear of the intestine, premature aging, pest infestation during pregnancy and fetal malformations.

Vitamin B12
Known as cobalamin, is the only vitamin not found in vegetables and fruits, and its main function is the regeneration of the bone marrow and red blood cells is essential in the formation of DNA and the normal metabolism of the nervous system, promotes memory, improves mental concentration and irritability controls. It is present in meat, poultry, fish, eggs and dairy products; its deficiency causes anemia, intellectual impairment, difficulty remembering things, depression and hallucinations. Increase their consumption is recommended along with the rest of the vitamins that make up the complex B in periods prior to menstruation that compensates for the nutrients that are lost with the bleeding.

Vitamin B13
It’s called orotic acid is a vitamin for which there is little understanding, only known to participate in the metabolism of folic acid and vitamin B12, in addition to liver problems and prevent premature aging. It abounds in edible roots, and there are no symptoms it can cause a deficiency.

Vitamin B15
Also called pangamic acid has antioxidant effect, facilitates the absorption of oxygen in all tissues, stimulates the immune system responses (that which prevents us from attack by viruses and bacteria), protects the body from cirrhosis, low cholesterol levels blood, relieve asthma symptoms, speed recovery from fatigue, controlling the desire to drink alcohol and prolongs the life span of cells. It is contained in yeast, sesame seeds, pumpkin and whole grains; its deficiency produces nervous disorders, heart disease and decreased oxygenation of tissues.

Vitamin B17
It is also called laetrile, little is known about its functions and its deficiency is thought to cause little resistance to cancer, are also advised to take it in very small quantities because part of the molecule is known cyanide. Naturally found inside seeds of plum, peach, peach, apple and tangerine.

Colina
It is considered part of the B complex in the brain produces a substance that strengthens the memory, is involved in transmitting nerve impulses and helps eliminate toxins from the body. Can be found in lecithin, yeast, wheat germ and green leafy vegetables, its deficiency can lead to cirrhosis, hardening of arteries and difficulty remembering events.

Paba
It is also called para-aminobenzoic acid and is one of the last B-complex vitamins that have been discovered, contributes to the formation of folic acid, involved in the metabolism of proteins and found that helps keep skin in good condition and reduce pain caused by burns. Naturally found in brewer’s yeast, whole grains, bran, wheat germ, its deficiency can cause eczema.

This substance also comes to be contained in some sunscreens, as it has the ability to reduce the radiation reaching the skin but has been associated with allergic problems and contact dermatitis. So now almost all the sun protection products are PABA free.

Vitamin C
It is known as ascorbic acid, and together with vitamins E and A is the group of antioxidants (substances responsible for neutralizing the destructive action on cells that are environmental pollutants). It is necessary to produce collagen, fat metabolism, wound healing and strengthen the body’s defenses. Can be found in orange, grapefruit, guava, strawberry, lemon, brussels sprouts, cauliflower, gooseberries, kiwi, melon and tomato, and if your diet is deficient may be some conditions, such as scurvy and risk of infection.

When using cosmetics that contain it improves the elasticity of the skin, refine texture, fade skin blemishes and evens out the skin.

Vitamin D
It is called calciferol, ergocalciferol (D2) and cholecalciferol (D3), the body can produce when exposed to sunlight and is responsible for ensuring the absorption of calcium and phosphorus (minerals required for maintenance of bones and teeth, joint and nervous system), a property that makes vital in the prevention and treatment of osteoporosis. It is found in fish liver oil, sardines, salmon, tuna, liver, milk, butter and egg yolk; its deficiency causes weak bones and muscles, and bone decalcification, which consequently can lead to diseases such as rickets.

Vitamin E
Also known as tocopherol, and exists in four types: alpha, beta, gamma and delta, and prevents oxidation caused by free radicals (chemicals that accelerate cell death and have influence in the development of cancer, hypertension, dementia senile and disorders in the body’s defenses) to maintain the integrity of the cells. It also prevents vitamins A and C and the mineral selenium are destroyed, relieves fatigue, prevents and dissolves blood clots, protects the lungs from pollution, provide oxygen to the body, retards aging, accelerates the healing of burns and help to prevent spontaneous abortions and leg cramps. Naturally found in avocado, broccoli, prunes, spinach, asparagus, apples, bananas and carrots. Deficiency may cause cellular destruction of red blood cells, anemia, premature aging and reproductive disorders.

Cosmetic creams increases in skin microcirculation (blood flow) ensuring better nutrition of the tissues, which increases skin elasticity and reduces lines and wrinkles; also help inhibit inflammation, scars heal and protect the ultraviolet rays.

Vitamin K
Also called menadione nutrient that is essential for the formation of some proteins and coagulation, can be found in green leafy vegetables, root crops, fruits and seeds, and if you do not have adequate supply of this vitamin can bleed. Usually includes beauty products indicated to improve the appearance of skin redness as it participates in the vascularization of capillaries.

Vitamin P
Comprising the complex of bioflavonoids, a group of components linked to vitamin C, whose function is to reinforce the action of this nutrient and to help not be destroyed by air oxidation, besides having anti-hemorrhagic properties and allow the proper functioning of the liver and kidney. It is present in orange, lemon, grapefruit, plum, cherry, grapes, broccoli and tomato; its deficiency can cause scurvy.

Vitamin T
It has little knowledge of all functions of this vitamin, but known to be involved in blood clotting and platelet formation, characteristics that make it useful for treating anemia. It is found in sesame seeds and egg yolk.

Vitamin U
It is also called acid Menino and little is known about their functions. However, it has been found to be important in the treatment of ulcers, it is responsible for normalizing the mucous membranes of stomach and intestine. It seems to have a positive effect against heart disease and skin problems, is present in raw cabbage.

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