Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 105

Vitamins are a class of micronutrients composed of vitamins C, A, D, E, K, and the B-complex vitamins. Water-soluble vitamin C and B-complex vitamins are found in most fruits, vegetables, and some grains, with the exception of B12, which is found in seafood, meat, dairy, and eggs. The fat-soluble vitamins A, D, E, and K are found in vegetable oils and dairy products. Most vitamins are converted to an active form upon entering the bloodstream at which point they regulate numerous body processes from vision to energy metabolism to bone formation.

Water-soluble vitamins bind to water molecules in the digestive tract and freely move into the bloodstream. Fat-soluble vitamins, on the other hand, must bind to dietary fat in the digestive tract in order to be absorbed and used. Diets that are chronically low in fat can result in a fat-soluble vitamin deficiencies.

When consuming a balanced diet, vitamin deficiencies are rare, but possible. Eating multiple servings of fruits and vegetables per day and consuming adequate amounts of grains, proteins, dairy, and healthy fats can decrease the chance of developing these deficiencies. Food variation across the week can also help as vitamin levels vary between different fruits, vegetables, and grains. For best health and fitness make sure your food choices contain adequate vitamins. Vitamin supplements are an effective option, though you should not program your diet such that you are relying entirely on supplements for your vitamin intake over long-term periods. When on a hypocaloric diet, it can be a good idea to take a once-a-day multivitamin as an insurance policy, though this is not a substitute for making generally healthy choices.