Get your vitamins from your diet. Essential nutrients - Nutritionist's Column Vol.77
Vitamins, which were explained in a previous column. The Role of Vitamins and Minerals ~ Nutritionist's Column Vol.21
We will review the characteristics of the many different types of vitamins and introduce foods and GRØN products that are rich in vitamins.
Vitamins act as lubricants
Vitamins are one of the five major nutrients (carbohydrates, lipids, proteins, vitamins, and minerals) essential to the human body, and they help metabolize the three major nutrients (carbohydrates, proteins, and lipids) and play a role in keeping the body running smoothly.
In a way, it acts like a lubricant in a machine.
It is an essential component for life because even small amounts have the ability to regulate various functions in the body.
However, it cannot be synthesized in the body and must therefore be obtained from food.
An unbalanced diet can easily lead to vitamin deficiencies, which can result in various signs of illness such as fatigue, dry lips and skin, sensitivity to the cold, and stiff shoulders.
There are 13 types of vitamins, which can be broadly divided into two categories: fat-soluble vitamins and water-soluble vitamins .
4 types of fat-soluble vitamins that dissolve easily in oil
The four fat-soluble vitamins are vitamin A, vitamin D, vitamin E, and vitamin K.
It is poorly soluble in water, but easily soluble in oils and fats.
When foods contain fat-soluble vitamins, stir-frying or deep-frying is recommended, as there is little loss of vitamins when heated and cooking with oil increases their absorption rate.
Be careful not to take too many supplements as they can cause an overdose.
Now let's look at each of the fat-soluble vitamins one by one.
-Vitamin A
It is expected to promote eye health, skin and mucous membrane metabolism, boost immunity and improve skin condition.
It is said that there is no deficiency in vitamin C if you lead a normal diet, but if you become deficient in vitamin C due to an extreme dietary imbalance or dietary disorder caused by dieting, it can cause a condition called "night blindness," in which it becomes difficult to see in dimly lit places.
Pregnant women should also be careful not to take in too much vitamin A as this can have adverse effects on the fetus.
[Foods that contain a lot of it]
Chicken or pork liver, eel, green and yellow vegetables such as carrots and spinach
-Vitamin D
It is the only vitamin that can be synthesized in the body and is activated by exposure to sunlight (ultraviolet rays).
It promotes the absorption of phosphorus and calcium, which are the raw materials for bones, making bones stronger.
It is also expected to help regulate immune function and prevent lifestyle-related diseases.
Deficiency can increase the risk of osteoporosis and cause muscle weakness.
In recent years, it has been discovered that vitamin D regulates serotonin, the "happiness hormone," and is effective in treating mental conditions such as depression.
One of the reasons for the increase in depressive symptoms, known as "winter depression," during the winter when the hours of daylight are short, is a lack of vitamin D. In particular, be aware of vitamin D, which also boosts your immunity, during the winter.
The Effects of Vitamin D, the Sun's Vitamin ~ Nutritionist's Column Vol.37
[Foods that contain a lot of it]
Seafood such as wood ear mushrooms, dried whitebait, herring, and mushrooms
-> GRON protein contains a day's worth of vitamin D
Golden Warrior
-Vitamin E
A vitamin that has an antioxidant effect that protects the body from active oxygen, the enemy of health and beauty.
It is also known as the "rejuvenating vitamin" because it prevents lipid oxidation and is effective against aging.
It also improves blood flow by widening capillaries, and is expected to help prevent arteriosclerosis and blood clots.
When taken together with vitamins A and C, its effects are further enhanced.
In particular, taking it together with vitamin C enhances its antioxidant effect.
[Foods that contain a lot of it]
A protein blend containing vitamin C from nuts and seeds such as almonds, vegetable oils such as sunflower oil, and green tea. It is also recommended to mix Criollo berries with almond milk.
-> Soup blended with Yamato Angelica leaf, which has the highest Vitamin E content of any vegetable or fruit.
Functional Soup Holy Moly Green
-Vitamin K
A vitamin that is essential for producing substances that cause blood to clot.
It is involved in bone formation, deposits calcium in the bones, and is expected to have the effect of preventing osteoporosis.
Deficiency can cause bleeding to become difficult to stop when injured and can lead to brittle bones.
[Foods that contain a lot of it]
Natto, leafy vegetables such as kale and parsley, matcha, etc.
-> GRON protein that allows you to efficiently take in vitamin K and calcium
Matcha All Stars
9 types of water-soluble vitamins that dissolve easily in water
Water-soluble vitamins include the B vitamins (B1, B2, B6, B12, pantothenic acid, niacin, biotin, and folic acid) and vitamin C.
It is heat sensitive and easily soluble in water.
Any excess is excreted from the body, so it is important to consume a certain amount from your daily diet.
Since vitamins dissolve easily in water, it is recommended to wash vegetables and other foods that contain vitamins quickly.
- Vitamin B1
It acts as a coenzyme that supports the metabolism of carbohydrates and helps the digestive enzymes convert them into energy.
It is also known as the "fatigue recovery vitamin" because it has the ability to break down fatigue-causing substances.
It is also involved in the functioning of the central and peripheral nervous systems, and helps maintain normal nerve function.
If you don't get enough, you may experience symptoms such as irritability, fatigue, lethargy, and a decrease in concentration.
[Foods that contain a lot of it]
The absorption rate increases when taken together with allicin, which is found in onions, leeks, garlic, etc., such as rice bran, brown rice, wheat germ, oatmeal, pork, maitake mushrooms, and sesame seeds.
- Vitamin B2
It helps maintain healthy skin and mucous membranes and plays an important role in supporting the metabolism of the three major nutrients: carbohydrates, proteins, and lipids.
It plays a particularly important role in lipid metabolism.
It is recommended that people who often eat a diet high in fat take this supplement.
If you don't get enough, you may experience inflammation such as rough skin, angular cheilitis (cuts at the corners of the mouth), stomatitis, and glossitis, and in children, it may cause problems with their development and growth.
[Foods that contain a lot of it]
Pork liver, seasoned seaweed, natto, etc.
-> GRØN protein blended with goji berries, rich in vitamins B1 and B2
Red Heat
- Vitamin B6
It supports the breakdown and absorption of proteins (amino acids) and regulates hematopoiesis and hormone balance.
It also helps maintain healthy skin and promotes skin regeneration.
By promoting the production of neurotransmitters, it supports neurotransmission in the brain and is also expected to maintain memory and cognitive function.
A deficiency can result in fatigue, anemia, various disorders before and after menstruation and pregnancy, lethargy, and other symptoms.
People who suffer from severe PMS symptoms or are anemic should actively take this supplement.
[Foods that contain a lot of it]
Fish such as bonito and tuna, liver, garlic, bananas, etc.
- Vitamin B12
An important vitamin for blood production and nerve function.
Working with folic acid, it is responsible for the production of hemoglobin, the pigment component of red blood cells, and the synthesis of red blood cells and hematopoiesis.
It also increases protein metabolism, intracellular nucleic acids and phospholipids, and has a nerve repair effect, and is expected to improve stiff shoulders, eye fatigue, and neuralgia.
A deficiency can cause anemia, making you more easily fatigued and causing symptoms such as dizziness, and in the worst cases, it can lead to pernicious anemia or nerve damage.
If you have symptoms of anemia, be sure to take it.
[Foods that contain a lot of it]
Shijimi clams, clams, seafood, liver, etc.
-Niacin
A general term for nicotinic acid and nicotinamide, a vitamin needed to burn carbohydrates and lipids ingested from food and convert them into energy.
As an enzyme coenzyme, it is involved in various functions such as energy production and alcohol metabolism.
It has the effect of widening capillaries, improving blood circulation, improving chills, stiff shoulders, and headaches, and supporting the function of the brain and nerves.
Niacin acts as a coenzyme for the enzyme that breaks down acetaldehyde, the cause of hangovers, so people who drink a lot of alcohol should actively take in niacin.
[Foods that contain a lot of it]
Seafood such as bonito, mackerel, and yellowtail, maitake mushrooms, peanuts, etc.
-Pantothenic acid
It is a component of coenzymes and is involved in various metabolic processes, assisting and supporting enzymes that are essential for the metabolism of carbohydrates, lipids, and proteins, and for energy production.
It is also involved in the synthesis of cholesterol, immune antibodies, etc., and helps maintain healthy skin and mucous membranes.
It is also known as the "anti-stress vitamin" because it is involved in the synthesis of adrenal cortical hormones, which help relieve stress.
A lack of pantothenic acid weakens your resistance to stress and makes you more susceptible to irritability, insomnia, fatigue, etc.
If you are under a lot of stress on a daily basis or have recently experienced a change in your environment that makes you more susceptible to stress, be sure to take this supplement.
[Foods that contain a lot of it]
Caffeine and alcohol inhibit the absorption of pantothenic acid, so care must be taken when combining these foods with liver, mushrooms such as shiitake, and natto.
-Folic acid
Together with vitamin B12, it promotes the synthesis of red blood cells and helps improve anemia.
It also helps with cell production and regeneration, and is deeply involved in cell division.
In particular, it supports the cell division that occurs during the fetal development process, and therefore plays an important role in maintaining the mother's own health and the development of the fetus.
Even for people other than pregnant women, this vitamin is also expected to help promote metabolism, recover from fatigue, and improve mental health.
-> GRØN protein with folic acid... Green Monster , Matcha All Stars
-> Functional soup... holy moly green
[Foods that contain a lot of it]
Chicken liver, roasted seaweed, eggs, edamame, Brussels sprouts, dairy products, beans, etc.
-Biotin
It is synthesized by bacteria in the intestines and acts as a coenzyme that helps enzymes function in the metabolism of carbohydrates, lipids, and proteins.
In addition to being effective in relieving fatigue, it is said to be deeply involved in maintaining the health of the skin and mucous membranes, nails and hair, and also helps prevent skin inflammation.
If you have an extremely picky eating pattern or an unbalanced diet, and are experiencing problems with your skin, hair, or nails, you should actively take this supplement.
[Foods that contain a lot of it]
Shiitake and other mushrooms, liver, eggs, etc.
-> GRØN protein blended with white wood ear mushrooms, which are rich in biotin
Golden Warrior
-Vitamin C
It is a coenzyme that helps the enzymes necessary for collagen synthesis function, and is a vitamin with antioxidant properties that boosts the immune system.
It has a variety of physiological effects, including preventing blemishes and promoting beautiful skin, preventing colds and arteriosclerosis, and having an anti-stress effect.
Taking iron and vitamin C together increases the absorption rate of iron, so it is also recommended for preventing anemia.
A deficiency can cause blood vessels to become fragile, lethargic, fatigued, lethargic, muscle loss, and a pale complexion.
If you are under a lot of stress, prone to anemia, or looking to improve your health, you should definitely try taking this supplement.
[Foods that contain a lot of it]
Acerola, kale, peppers, parsley, guava, berries, etc.
-> GRØN protein contains iron and vitamin C
Red Heat , Criollo Berries
Vitamins are absorbed differently in the body depending on cooking methods and food combinations.
Vitamins are an important part of our lifestyle.
It is said that modern people tend to lack vitamins.
If you skip breakfast, eat at a convenience store for lunch, and go drinking at night, you won't be able to get the vitamins you need from your diet, which can have a negative impact on your body.
If you absolutely cannot eat a meal, try using plant-based proteins and soups, which provide an efficient source of vitamins and nutrients.
——————————————————
Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
——————————————————
