Vitamin B9 (Folic Acid)

 

The Folic Acid is part of the vitamins of the B group and as is a water soluble vitamin, but has the disadvantage of being heat labile and sensitive to exposure like the vitamin C.

Folic acid is important for the renewal of tissues as acts as a coenzyme in the synthesis of nucleic acid, which is essential for the development of cellular tissue, amino acids (such as methionine and glutamic acid that are important for the proper functioning of the system nervous ), and hemoglobin.

It is a very important vitamin for pregnant women because it assures the child the proper development of the nervous system, it is in fact necessary for the formation of cells, red blood cells and for the formation of DNA within the fetus.

Even after the birth of the child is in fact an important folic acid deficiency can cause growth retardation this is why it is also called " viamina of children".

Folic acid deficiency can cause fatigue, lack of initiative , concentration and moodiness.Vitamin B9 is found in brewer's yeast, green leafy vegetables (spinach, asparagus , turnip greens ), beans and bread.

Celery

Celery is a vegetable with intense flavor that provides 20 calories per 100 grams.

The most part of Celery is composed by water.

It has vitamin C and K, but also vitamin A.

Thanks to the amount of water celery has significant diuretic and digestive properties, counteracts the deposition of excess fluid,it is a great help against the formation of cellulite.

It has proven to be able to prevent the formation of gallstones in the liver and kidneys.

Being very rich in minerals like calcium, phosphorus, iron, magnesium, potassium, manganese, iodine, copper and sodium is an excellent tonic mineralizing after a long exercise in which you are sweating a lot.

It also seems that it is a great  help for calming the nervous system,It helps fight stress.

Proteins

Proteins are organic elements required by the body as they have several important functions:

1. plastic functions, as they help the structure of the muscle;
2. defensive functions in the organism when they give rise to antibodies, hormones and enzymes;
3. transportation functions of oxygen and carbon dioxide.

They also have energy functions but it is less important, they are used to produce energy if we are poor in carbohydrates and sugars.

 

Chemically proteins are made from amino acids some of them called "essential" because the body is unable to synthesize them by itself.
 

The most important function of proteins is the plastic function because our body consumes continuously cells and tissues, which must then be reconstituted by the proteins. If we do not take enough proteins the body goes to get the proteins from other tissues such as muscles, because we needs to renew tissues such as kidney, heart and liver. We deprive proteins from tissues less vital.
 

The proteins can be both animal and vegetable. The differentiates from them is the quality.

The quality of a protein means the number and type of amino acids present in the proteins of the two different sources. The proteins of animal origin have superior quality because they have all the essential amino acids, proteins instead vegetables may be deficient in one or two of these. However, if you consume grains and legumes for example in one dish the shortcomings of one are fully compensated from the other and can completely replace a plate of animal origin.

Phosphorus

Phosphorus is a mineral present in our body for the most part in the bones and teeth (about 80/85 % ) and the remaining in the blood and soft tissues.

Phosphorus along with calcium is crucial, especially in the growth phase for the formation of bone structure .

It helps the metabolism of calcium and also the function of activating some vitamins.

Covering the cells and actively participates in the formation of new cells to replace old ones.

But it is also essential to transform protein carbohydrates and fats into energy.

It is said that the phosphorus improves the memory , helps in cases of fatigue, nervousness, listlessness and giving focus and determination in intent .

Phosphorus does not regenerate inside the body, but you have to introduce it with food.

Fortunately, almost all foods have this important mineral and cases of deficiency are rare and mainly related to the difficulty of the individual to metabolize .

Vitamin C

Vitamin C  is considered the queen of vitamins: due to the many properties that are attributed to this vitamin, vitamin C is the star among all vitamins.
Its original name is acid ascorbic , is a vitamin water-soluble and between all of the vitamins it is very unstable, in fact it  is both heat-labile and sensitive to light. Being soluble in water it should be consumed regularly as it is not stored and preserved in our body.

Vitamin C is found only in fruits and vegetables, such as citrus fruits, kiwi , strawberries, peppers and cabbage and many other vegetables.

It is a very important vitamin for the formation of collagen .

Collagen is a protein necessary for the connective tissue, it is present in the bones, ligaments and tendons in the teeth and in the skin.

Collagen is  the "cement" of our body, helps the healing process of wounds and prevents bleeding, helps recovery muscle fatigue after sports .

The collagen  that in the epidermal tissue, helps to keep the skin intact, prevents dehydration of the skin, keeps the skin supple and toned and slows the formation of wrinkles.

Vitamin C is used to absorb iron from food (that's why it is recommended to use lemon juice as a dressing if you want eat spinach).

This vitamin is used to prevent or reduce the symptoms of the common flu , it activates the immune system.

Vitamin C protects against oxidation also other elements such as vitamin A and vitamin E.

Ascorbic acid is also a powerful antioxidant such as vitamin E , helps to protect the body from the formation of free radicals, in particular from bearing damage from smoke , smog and protects the skin from ultraviolet rays.

While an overdose of vitamin C shows no relevant side effect , a lack of vitamin C causes the scorbuto , treatable with massive doses of vitamin C.

Thiamine (Vitamin B1)

Vitamin B1 (Thiamine) is a water-soluble vitamin that possesses fundamental metabolic functions.

 

It is involved in the catabolism of carbohydrates and amino acids.

It takes part in the process of conversion of glucose into energy by acting as a coenzyme, it is not directly involved but it facilitates the process.

This vitamin B1 is both animal and vegetable origin.

In the animal is found in significant amounts in the pig, in plants is found in wheat germ, bran of wheat and also in yeast. Vitamin B1 is assimilated in the small intestine and it is deposited in the liver.

 

Vitamin B1 is a vitamin that is not consumed easily by the body, this ensures that it is enough small quantities. The average life of this vitamin is 2 weeks and we are witnessing its deficiency after 3.

A slight deficiency of Vitamin B1 can lead to premature fatigue, loss of appetite, irritability, difficulty concentrating.

Deficiencies of vitamin B1 causes a disease called beriberi, which causes damage to the nervous system and that extends to the cardiovascular system and gastrointestinal tract. This disease is still reversible once diagnosed with a prompt administration of thiamine.

Deficiencies of vitamin B1 are present in alcoholics because alcohol impairs the absorption and activity of thiamine.

Oranges

 

The Oranges are among  all citrus the most widespread fruits .

They are divided into two groups, the oranges sweet and the bitter oranges .

The sweet ones varieties are the eaten ones , while bitter is used to create essential oils and pharmaceuticals.

The oranges make about 40 calories per 100g .

Oranges are formed to 80/90 % water, then for a percentage lower than 10% is sugars . All the rest are fibers, fats and proteins .

Among the minerals present those most are phosphorus, magnesium, potassium, zinc and calcium .

Like all citrus fruits, oranges abound in vitamin C, but there are also vitamin A, B1 , B3 and B5 .

Oranges have also a good dose of amino acids.

Thanks to vitamin C, the oranges are beneficial to the immune system, prevent colds and flu.

The oranges also prevent cardiovascular disease, in fact, oranges are the " flavones " (belonging to the family of antioxidant bioflavonoids ) which have tonic action on the veins and are suitable for those who suffer from varicose veins and other diseases related to poor circulation .

Anthocyanins are antioxidants found in oranges that give that particular color orange. Anthocyanins fight the effects of free radicals and help to keep the skin and nervous system young. In fact the anthocyanins fight the formation of atherosclerosis due to their ability to metabolize cholesterol. Other antioxidants found in oranges are the limonoids ( present in all citrus fruits ) that are able to prevent DNA damage and fight cancer.

The vitamin C helps iron absorption and tissue oxygenation .

Thanks to the presence of vitamin A, oranges gives an instant help to reinforce the view.

To take advantage of the full potential of vitamin C in oranges would be good to consume even the white part under the peel orange , this fact contains Rutin ( bioflavonoid ) that helps in the absorption of this vitamin .


Other useful contribution in the digestion of oranges is , in fact, the oranges as lemons produce a gut level of gastric juices which reduce the feeling of constipation.