10 vitamins and antioxidants, take care of your health, resist degeneration

Vitamins and antioxidants are what we call micronutrients. Does not provide energy to the body like macronutrients such as flour, fat, protein, although the requirement is a small amount But the body can’t be lacking. The human body cannot survive without the lack of essential vitamins. to increase understanding of health care It is important to know how each of these essential vitamins and antioxidants benefit the body.​

 

1. Vitamin A (Vitamin A)

It is a fat soluble vitamin. which is important for the immune system reproductive system and vision, if the amount is insufficient to meet the needs of the body will be at risk of eye problems, dry eyes, blindness, easily infected

Food sources: Found in spinach, bell peppers, sweet potatoes, pumpkin, carrots.

 

2. Beta-Carotene (Beta Carotene)

Is a pigment that gives orange, yellow and is in the carotenoid group (Carotenoid) is a precursor to vitamin A, thus making it beneficial for the immune system and eye health, as well as being an antioxidant. Protect the body from deterioration

Food sources: Found in pumpkin, watermelon, cantaloupe, carrots, ripe mangoes.

 

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 shown that it helps. Reduce abnormal cell growth or cancer cells such as lung cancer, prostate cancer better

Food sources: Found in pumpkins, watermelons, cantaloupe, carrots, ripe mangoes, beetroots.

 

4. Beta-Kryptoxanthine (Beta-Cryptoxanthin)

Is a substance in the carotenoid group (Carotenoid) is a precursor of vitamin AT that the body can Well absorbed and well applied. (Bioavailability) contributes to reducing the risk of lung cancer. And help fight inflammation of the body, especially inflammation that affects the risk of rheumatoid

Food sources: Found in papaya, ripe mangoes, oranges, corn, bell peppers, egg yolks.

 

5. Vitamin C (Vitamin C)

It is a water-soluble vitamin. That is important in the prevention of diseases of the immune system, cardiovascular system iron absorption In addition, vitamin C affects tissue regeneration, thereby affecting the repair of the skin when wounds occur. It also affects the health of cartilage, bones and teeth.

Food sources: Found in citrus fruits, watermelon, cabbage, berries.

 

6. Vitamin E (Vitamin E)

It is a fat-soluble vitamin that the body uses. to maintain the functioning of the nervous system immune system Normalizes the growth of skin, hair, lab and vision as well as helping to fight inflammation in the body. In some cases, low blood levels of vitamin E have been reported. If the body has problems with food absorption, such as Crohn’s disease

Food source: Found in corn. Oil from peanuts, avocados, nuts

 

7. Coenzyme Q10 (Coenzyme Q10)

It is an antioxidant that is abundant in the mitochondria of the cell, which is responsible for providing energy to cells throughout the body. Therefore, it is very important for cells that need continuous energy. Heart muscle cells, lung cells, and liver cells that are responsible for generating energy for the body if the level in the blood is low. will be at risk for heart disease exhausted body At present, doctors recommend taking Coenzyme Q10. in order to alleviate symptoms arising from heart disease and high blood pressure and those receiving lipid-lowering drugs

Food sources: Found in deep-sea fish, spinach, broccoli, black sesame seeds, pistachios.

 

8. Lycopene (Lycopene)

It is an antioxidant that gives plants their red color. Helps protect cells from being damaged by antioxidants, reducing the risk of abnormal cell division or cancer cells.

Food sources: Found in tomatoes, watermelon, pink guava, grapefruit.

 

9. Lutein (Lutein)

It is a carotenoid compound. that gives yellow and red in plants, which is an antioxidant Freedom that is outstanding in eye health protection 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 sources: Found in dark leafy greens such as kale, cilantro, spinach, broccoli.

 

10. Zeaxanthin (Zeaxanthin)

It is another carotenoid compound that is found abundantly on the retina, protecting the eyes from light and free radicals. This substance is often found along with lutein (Lutein). It also has the ability to protect the skin from sun damage (UVB).

Food sources: Found in dark leafy greens such as kale, cilantro, spinach, broccoli.

 

Enhancing Vitamin and Antioxidant Levels In addition to eating can also be supplemented by taking vitamin tablets Which should be consulted by a medical professional. To get vitamins and antioxidants that meet the needs of the body. for safety and efficiency in health care

 

source:

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/nutrition/lutein-and-zeaxanthin…

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/