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10 vitamins and anti-oxidants to care for your health and resist deterioration.
To increase understanding of health care It is important to know what each vitamin and antioxidant that is essential for the body does.
Vitamins and antioxidants are nutrients we call micronutrients. They do not provide energy to the body like main nutrients such as flour, fat, and protein, even though the demand is in small quantities. But the body cannot be deprived of it. The human body cannot survive without essential vitamins. To increase understanding of health care It is important to know how each vitamin and antioxidant that is necessary for the body benefits the body.
1. Vitamin A (Vitamin A)
It is a type of fat-soluble vitamin. which is important for the immune system reproductive system and vision. If there is insufficient quantity to meet the needs of the body Will be at risk of having problems with eyesight, dry eyes, blindness, and easy infection.
Food sources: Found mostly in spinach, bell peppers, sweet potatoes, pumpkin, carrots.
2. Beta-Carotene (Beta Carotene)
It is a group of pigments (Pigment) that gives orange, yellow color and is in the carotenoid group. It is a precursor to vitamin A, making it beneficial to the immune system and eye health, as well as being an antioxidant. Protect the body from deterioration.
Food source: Found in pumpkin, watermelon, cantaloupe, carrot, ripe mango.
3. Alpha-Carotene (Alpha Carotene)
It is a substance in the carotenoid group (carotenoid) and is a precursor of vitamin A, as well as beta-carotene. Although the absorption rate is less than beta-carotene. But research has found that it helps. Reduce abnormal cell growth or cancer cells such as lung cancer and prostate cancer better.
Food source: Found in pumpkin, watermelon, cantaloupe, carrot, ripe mango, beetroot.
4. Beta-Cryptoxanthine (Beta-Cryptoxanthin)
It is a substance in the carotenoid group (Carotenoid) which is the precursor of vitamin A. The body can Absorbs well and can be used well. (Bioavailability) helps reduce the risk of lung cancer. And helps fight inflammation in the body, especially inflammation that affects the risk of rheumatoid
Food source: Found in papaya, ripe mango, orange, corn, bell pepper, egg yolk.
5. Vitamin C (Vitamin C)
It is a water-soluble vitamin. That is important in preventing diseases of the immune system, cardiovascular system, and blood vessels. iron absorption In addition, vitamin C affects tissue formation, thus affecting skin repair when wounds occur. It also affects the health of cartilage, bones, and teeth.
Food sources: Found in citrus fruits, watermelon, cabbage, berry fruits.
6. Vitamin E (Vitamin E)
It is a fat-soluble vitamin that is used by the body. To maintain the functioning of the nervous system immune system Normal growth of skin, hair, and vision also helps fight inflammation in the body. In some cases, low levels of vitamin E in the blood have been found. If the body has problems with food absorption, such as Crohn's disease
Food source: Found in corn. Oil from peanuts, avocados, and various nuts.
It is an antioxidant that is abundant in the mitochondria of cells, which is responsible for providing energy to various cells throughout the body. Therefore, it is very important to cells that need continuous energy. Heart muscle cells, lung cells, and liver cells that are responsible for generating energy for the body if their levels in the blood are low. There will be a risk of heart disease. The body is tired. At present, doctors recommend taking coenzyme Q10. In order to relieve symptoms that occur from heart disease. and high blood pressure and those receiving lipid-reducing drugs. Food source: Found in deep sea fish, spinach, broccoli, black sesame seeds, pistachios. It is an antioxidant that gives the red color in plants. Helps protect cells from damage from antioxidants, reducing the risk of abnormal cell division or cancer cells. Food source: Found in tomatoes, watermelon, pink guava, grapefruit. It is a carotenoid compound. that gives yellow and red colors to plants, which are antioxidants Freedom that is outstanding in protecting eye health From destruction by free radicals and UV light or even blue light. We can find a lot of this substance on the retina because it has the ability to absorb excess light that enters the eye. Therefore, it can prevent macular degeneration. Food source: Found in dark green leafy vegetables such as kale, cilantro, spinach and broccoli. It is another carotenoid compound that is found in abundance on the retina, protecting the eyes from various light and free radicals. This substance is often found together with Lutein. It also has the ability to protect the skin from damage from sunlight (UVB) as well. Food source: Found in dark green leafy vegetables such as kale, cilantro, spinach and broccoli. Supplementing vitamin and antioxidant levels. In addition to eating It can also be supplemented by taking vitamin tablets. which should be consulted by an expert doctor To receive vitamins and antioxidants that meet the body's needs. For safety and increasing efficiency in health care. 1. https://www.webmd.com/vitamins-and-supplements/ss/slideshow-vitamin-e-benefits 2. https://www.webmd.com/food-recipes/ss/slideshow-sources-vitamin-a 3. https://www.sciencedirect.com/.../agricult.../alpha-carotene 4. https://pharmacy.mahidol.ac.th/th/knowledge/article/413 5. https://www.webmd.com/.../the-benefits-of-vitamin-c... 6. https://www.healthline.com/nutrition/coenzyme-q10 7. https://www.health.harvard.edu/blog/lycopene-rich-tomatoes-linked-to-lower-stroke-risk-201210105400 8. https://www.healthline.com/nutri.../lutein-and-zeaxanthin... 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/7. Coenzyme Q10 (Coenzyme Q10)
8. Lycopene (Lycopene)
9. Lutein (Lutein)
10.Zeaxanthin (Zeaxanthin)
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