Avocado, eggs or carrots are some of the products that we must consume to have a balanced diet


Taking vitamins is important for various reasons, since they perform a multitude of important functions for the human body, among them the formation of tissues, the correct functioning of the immune, hormonal, and nervous systems, and even influence mechanisms related to a correct coagulation of the blood.

There are many types of vitamins, and all of them are equally important to maintain a good state of health, although it is more frequent than we think to present deficiencies of some of them. "According to the ENIDE study (Nutritional Evaluation of the Spanish Diet) on the consumption and deficiency of vitamins, the most deficient are usually D, A, E and B9, also known as folic acid", explains dietitian-nutritionist Isabel Delgado, author of the blog Nutrition with Xabe.

The most deficient vitamins are usually D, A, E and B9
There are two types of vitamins. On the one hand, "fat-soluble, which accumulates in fatty tissue and are A, D, E and K, and on the other, water-soluble, which dissolve in water," explains dietitian-nutritionist Óscar Picazo. In the case of the latter, which do not accumulate, "the body uses what it needs and eliminates the excess, and these are vitamin C and those of group B". Picazo agrees with Delgado that "more than 90% of the Spanish population does not ingest enough folic acid or B9, a vitamin present especially in green leafy vegetables and the liver of ruminants."

Also vitamin D, which is synthesized mainly from sunlight, is often critical, especially at certain times of the year, so Delgado urges the population to "take advantage of Spain as one of the countries of the European Union sunnier in winter ”and sunbathing at least for a while each day. "Only in cases of severe or prolonged deficit should vitamin D supplementation be considered," says the nutritionist.

Vitamin deficiency has to do with numerous causes, from individual genetics to an unbalanced diet. To guarantee a balanced supply of vitamins from all groups, it is interesting to incorporate all these foods into our daily lives.

Egg

It is, together with dairy products, a good source of vitamin D, which, however, will not be synthesized if it is not accompanied by ultraviolet radiation on the skin. Picazo insists that "there is a general lack of this vitamin", and Delgado encourages the incorporation of "blue fish such as salmon, mackerel and sardines, as well as fortified foods".

Both the egg and the rest of foods of animal origin are also good sources of vitamin B12, "which is not usually lacking when following an omnivorous diet, but that vegetarians and vegans have to supplement," explains Picazo.

Carrot

It is one of the queens of vitamin A, of which we find two types. On the one hand, retinol, present in foods of animal origin, such as meat or fish, and on the other, beta-carotenes, which are found mainly in fruits, vegetables and tubers, and which give foods their orange color. "It is a fundamental vitamin in many processes, and guarantees vision and good skin health," explains Picazo.

Avocado

"It is a food that cannot be missing from our diet if we want to achieve a wide variety of vitamins," Delgado explains, in addition to heart-healthy fatty acids. Not only are they a good source of vitamin E, one of the main antioxidants, which we also find in nuts, vegetable oils and seeds, but they also contain B9 or folic acid, in addition to numerous minerals such as potassium, magnesium, calcium and phosphorous.

Olive oil

It is, along with green leafy vegetables (Swiss chard, spinach, arugula, cabbage or parsley) a sensational source of vitamin K, among other nutrients, which participates, along with D, in calcium metabolism. "Vitamin K helps calcium to deposit in the bones and not accumulate in the arteries in the form of plaques, so it has a fundamental role in blood clotting," explains Picazo. Fish, liver, beef, or cereals also contain this vitamin, albeit in moderate amounts.

Pepper

Despite the fact that orange is the one that is famous, the pepper is a very good source of vitamin C, as well as a versatile food that can be eaten both raw and cooked, as a garnish or main dish. Vitamin C is a powerful antioxidant, essential to maintain collagen synthesis. Picazo warns that, although it is present in many foods, such as citrus fruits, tomatoes and some fruits such as strawberry or kiwi, “it is a vitamin that is very sensitive to temperature and light, so it is lost very quickly. "

Cereals

They are good sources of vitamins B1, B2, and B3, as are meats and fish. According to Picazo, "unlike B9, these vitamins are found in a wide variety of foods, so it is rare to have an imbalance if we have a varied diet." These vitamins of group B broadly guarantee "that the mechanisms of cell renewal can be activated."

Potato
It is, along with other starch-rich vegetables, poultry meat and organ meats, a food rich in vitamin B6, essential for the proper functioning of enzymes and the immune system, as well as for brain development during pregnancy and childhood. .

It is food rich in vitamin B6, essential for the proper functioning of enzymes and the immune system

Nuts

Nuts, almonds, hazelnuts and other nuts, always in their raw or roasted version, "are foods that cannot be missing from our diet if we want to ensure a good supply of vitamins," explains Delgado.

While hazelnuts and almonds have large amounts of vitamin E, walnuts and sunflower seeds are rich in vitamin D, and therefore very interesting in winter, and peanuts are good sources of vitamin B3 and folic acid, in addition to providing protein. The idea is to consume them moderately, since their caloric intake is high, although they are also very satiating and play a fundamental role in any balanced diet.