Healthy eating is impossible to imagine without vitamins. These substances, which are required by the body in very small quantities, play, however, a huge role in metabolism. That vitamins can significantly improve the overall condition of the body and give the appearance of a special perfection.
The role of vitamins in building body mass
Vitamins – are substances that enter the body with food and then take an active part in metabolism, play the role of helper of enzymes.
Enzymes – the substances which are used for accelerating biochemical reactions, without enzymes they would proceed very slowly, making life impossible. A person who wants to gain weight should consume a lot of high-calorie foods (meat, fish, dairy products), but the food should be rich in complex carbohydrates (cereals, rye bread and vegetables) so the body receives enough energy for the processing of high-calorie food. Vitamins and minerals in fruits and vegetables are also involved in this process of metabolism, as they are helping enzymes to function properly.
Vitamin A – is one of the essential vitamins for weight gain
Vitamin A is especially important for weight gain because it is to a certain extent is an antagonist of thyroid hormone and inhibits the negative impact of elevated blood level of the human body. Thyroid hormones ‘fuel’ metabolism, causing it to work at an accelerated rate and burn calories.
In addition, vitamin A helps the growth and development of cells, which also has a positive effect on weight gain and on the condition of the immune system. That vitamin A gives a fresh skin, relieves dryness of mucous membranes, improves the condition of the reproductive system and positively affect vision. This vitamin also increases the resistance of the human body to a variety of factors that contribute to the development of cancerous cells.
Vitamin A can be found in animal products: meat, liver, fish oil, eggs, butter. In plant foods contain beta-carotene, which the body converts into vitamin A. These products include carrots, sweet peppers, apricots, rose-hips, fresh tomatoes.
Energy – B vitamins
Proper metabolism without enough energy is impossible. B vitamins provide a flow of energy in cells – these are vitamin B1 (thiamine), B2 (riboflavin), vitamin B3 (niacin), B6 (pyridoxine).
Vitamin B1 (thiamine) is actively involved in redox processes, which has a direct impact on the growth and development of the organism. This vitamin is partially supplied in the diet, and partly produced in the gut of useful microflora. Both of these sources are unreliable today. The fact that vitamin B1 contained mainly in the whole grains, bran and yeast, – these products now a days are in insufficient quantities. In the intestine, thiamine is also produced enough, due to the reduced volume of beneficial microflora – the consequences of frequent dosing of antimicrobials.
A lack of vitamin B1 is shown in violation of the digestive system, resulting in incomplete digestion of food eaten, so high-calorie diet for the purpose of weight gain can go awry.
Vitamin B2 (riboflavin) is also involved in redox reactions occurring in the body that affects its growth and development. This vitamin helps the absorption of fat and maintain the normal operation of the digestive system. Source of vitamin B2 are bananas, dairy products, beef liver, eggs, tuna, brewer’s yeast etc.
Vitamin B3 (niacin) is involved in the formation of fat and protein, which is why it is required for weight gain. Lots of nicotinic acid is contained in brewer’s yeast.
Vitamin B6 (pyridoxine) is involved in the synthesis and reactions of amino acid metabolism – these building blocks from which proteins are constructed. Pyridoxine can be found in chicken meat, beef liver, sunflower seeds, potatoes etc.
Antioxidants – vitamins E and C
Vitamin E (tocopherol) and C (ascorbic acid) are antioxidants – they inhibit the action of free radicals formed during the oxidation-reduction reactions in cells.
High-calorie diet accompanied by increased amounts of redox reactions, and hence the formation of free radicals. Therefore, the food a person who wants to gain weight, should be enriched with vitamins E and C.
Source of vitamin E are vegetable oils, walnuts, sunflower seeds. Sources of vitamin C are citrus fruits, cabbage (including sauerkraut), tomatoes, rose, black currant, strawberry.
Vitamins are necessary for all: healthy, sick, and those who want to lose weight or get better.
