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Rebellion The 8 richest foods in vitamins


Taking vitamins is important for different reasons, as they classify many important functions for the human body, including tissue formation, the correct functioning of the immune system, hormonal, nervous and even influencing mechanisms that are good. associated with an accurate clot of blood

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

The most deficient vitamins are usually D, A, E and B9

There are two types of vitamin. On the one hand, those that are dissolved in fat, which accumulate in the fatty tissue and are A, D, E and K, and on the other hand, those that melt in water, which dissolves in water, explains dietitian-nutritionist Scar Picazo. For these latter ones, which do not accumulate, the body uses the ones that are needed and eliminates the excess, and they are vitamin C and some group B. A Picazo Delgado agrees that no more than 90% of the Spanish population is ingesting enough folic acid or B9, a vitamin present in mainly green leafy vegetables and ruminant liver.

Vitamin D, which is mainly synthesized from the sun's rays, is often essential, especially at certain times of the year, so Delgado encourages the population to take advantage of it. the fact that Spain is one of the countries of the European Union more sunny in winter and to put in the sun a little time each day. Only in cases of severe or prolonged deficiency, vitamin D supplementation will need to be assessed, showing the nutritionist.

A lack of vitamins relates to many cases, from individual genetics to an unbalanced diet. To ensure a balanced supply of vitamins from each group, it is interesting to include all these foods in our day.


It is, along with dairy products, a good source of vitamin D, but it will not be synthesized if ultraviolet radiation does not accompany it on the skin. Picazo insists that there is a general lack of this vitamin, and Delgado encourages the inclusion of blue fish such as salmon, mackerel or sardines, as well as fortified foods.

The egg and other foods that come from animals are also good sources of vitamin B12, which is usually not defective when an omnore diet is followed, but vegetarians have to vegans added to Picazo.


One of the vitamins of vitamin A, which we see two types of. On the one hand, retinol, is present in foods that come from animals, such as meat or fish, and on the other hand, beta-carotene, which is mainly found in fruit, vegetables and tubers and give orange color to food. Our basic vitamin is in many processes, and guarantees good vision and health of the skin, explains Picazo.


Our food can not be flawed in our diet if we want to achieve a large variety of vitamins, explain Delgado, as well as healthy fatty acids. Not only are they a good source of vitamin E, one of the main antioxidants, which is also found in nuts, vegetable oils and seeds, but quetambin contains B9 or acidic acid, as well as many o minerals such as potassium, magnesium, calcium and phosphorus.