{"id":127975,"date":"2021-05-20T09:43:56","date_gmt":"2021-05-20T07:43:56","guid":{"rendered":"https:\/\/www.emagister.com\/blog\/?p=127975"},"modified":"2021-05-26T11:20:44","modified_gmt":"2021-05-26T09:20:44","slug":"que%e2%80%8c-%e2%80%8cson%e2%80%8c-%e2%80%8clas%e2%80%8c-%e2%80%8cvitaminas%e2%80%8c-%e2%80%8chidrosolubles%e2%80%8c-%e2%80%8cy%e2%80%8c-%e2%80%8ccual%e2%80%8c-%e2%80%8ces%e2%80%8c-%e2%80%8csu","status":"publish","type":"post","link":"https:\/\/www.emagister.com\/blog\/que%e2%80%8c-%e2%80%8cson%e2%80%8c-%e2%80%8clas%e2%80%8c-%e2%80%8cvitaminas%e2%80%8c-%e2%80%8chidrosolubles%e2%80%8c-%e2%80%8cy%e2%80%8c-%e2%80%8ccual%e2%80%8c-%e2%80%8ces%e2%80%8c-%e2%80%8csu\/","title":{"rendered":"\u00bfQu\u00e9\u200c \u200cson\u200c \u200clas\u200c \u200cvitaminas\u200c \u200chidrosolubles\u200c \u200cy\u200c \u200ccu\u00e1l\u200c \u200ces\u200c \u200csu\u200c \u200cfunci\u00f3n?\u200c \u200c"},"content":{"rendered":"\n

Las vitaminas son necesarias para gozar de una buena salud. Estos micronutrientes son esenciales para el buen desarrollo y funcionamiento de nuestro organismo. Una vez las ingerimos a trav\u00e9s de alimentos o complementos vitam\u00ednicos, se someten a una serie de procesos en nuestro tracto intestinal. Con esta transformaci\u00f3n, nuestro organismo las absorbe para cumplir con su finalidad. Sin embargo, y como ya sabes, existen diferentes tipos de vitaminas. Concretamente hay las vitaminas hidrosolubles<\/strong> y las vitaminas liposolubles. Y en este post vamos hablar de las primeras. As\u00ed que, si quieres cu\u00e1les son, d\u00f3nde se encuentran y qu\u00e9 funci\u00f3n tienen, sigue leyendo.<\/p>\n\n\n

<\/p>\n\n\n

Qu\u00e9 son las vitaminas hidrosolubles<\/strong><\/p>\n\n\n\n

Las hidrosolubles<\/strong> son aquellas vitaminas que se encuentran y se disuelven con el agua de nuestro cuerpo, como la sangre. Debido a esto, es relativamente f\u00e1cil eliminar su exceso, ya sea a trav\u00e9s de la orina o el sudor. As\u00ed pues, como casi nunca se almacenan, es muy importante consumir diariamente este tipo de vitaminas.<\/p>\n\n\n\n

Dentro de las vitaminas hidrosolubles encontramos las del grupo B y la C. Las vitaminas del grupo B participan en el metabolismo celular, intervienen en la producci\u00f3n de energ\u00eda y en el funcionamiento de los \u00f3rganos. La vitamina C, en cambio, participa en la reparaci\u00f3n y mantenimiento de los tejidos celulares. Favorece la correcta cicatrizaci\u00f3n de las heridas y tiene efectos antioxidantes.<\/p>\n\n\n\n

\u00bfCu\u00e1ntas vitaminas hidrosolubles hay?<\/strong><\/p>\n\n\n\n

Como ves, el consumo de este tipo de vitaminas es vital para el buen funcionamiento de nuestro cuerpo y para gozar de buena salud. Ahora bien, un exceso o carencia de alguna vitamina puede derivar en problemas de salud serios.<\/p>\n\n\n\n

En total hay 9 vitaminas hidrosolubles que se encuentran en diferentes alimentos. A continuaci\u00f3n, te decimos cu\u00e1les son, para qu\u00e9 sirven y qu\u00e9 cantidad diaria debes tomar como adulto. Y recuerda que, cualquier duda que tengas, cons\u00faltalo con tu m\u00e9dico o nutricionista de confianza.<\/p>\n\n\n\n

Vitamina B1 (tiamina)<\/strong><\/p>\n\n\n\n

La tiamina se encuentra en los frutos secos, las legumbres, la carne y en pescados como el at\u00fan o las sardinas. Participa en el metabolismo gl\u00facido y es muy importante para el sistema nervioso. Su consumo previene el cansancio, la anemia o la irritabilidad. Se recomienda ingerir 1mg de vitamina B1 al d\u00eda.<\/p>\n\n\n\n

Vitamina B2 (riboflavina)<\/strong><\/p>\n\n\n\n

La vitamina B2 es esencial para el metabolismo y est\u00e1 presente en la leche, huevos, tejidos animales, carnes magras, pescados y vegetales de hoja verde, como el br\u00f3coli o las espinacas. Se recomienda consumir entre 0,9 y 1,1mg al d\u00eda, dependiendo del estado fisiol\u00f3gico de la persona.<\/p>\n\n\n\n

Vitamina B3 (niacina)<\/strong><\/p>\n\n\n\n

La niacina contribuye a que tengamos energ\u00eda y que nuestro sistema nervioso est\u00e9 equilibrado qu\u00edmicamente. Fomenta el buen funcionamiento de las neuronas y la producci\u00f3n de hormonas esteroideas.<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

Se recomienda ingerir unos 15mg diarios de B3, que la encontrar\u00e1s en sardinas, at\u00fan, v\u00edsceras, legumbres, cacahuetes y harinas vegetales.<\/p>\n\n\n\n

Vitamina B5 (\u00e1cido pantot\u00e9nico)<\/strong><\/p>\n\n\n\n

La B5 participa en los procesos por los cuales obtenemos energ\u00eda a partir de los alimentos. Tambi\u00e9n contribuye a la producci\u00f3n de colesterol y otras grasas esenciales. Su consumo diario recomendado es de 5mg y se encuentra en muchos alimentos, como en el pollo, derivados de la leche, aguacate, br\u00f3coli, champi\u00f1ones o en la yema de los huevos.<\/p>\n\n\n\n

Vitamina B6 (piridoxina)<\/strong><\/p>\n\n\n\n

La piridoxina participa en la formaci\u00f3n de gl\u00f3bulos rojos, provee de ox\u00edgeno a las c\u00e9lulas y favorece un buen funcionamiento intestinal. Se recomienda consumir 1,5mg diarios y se obtiene en los pl\u00e1tanos, salm\u00f3n, h\u00edgado, nueces y carne magra de cerdo, entre otros alimentos.<\/p>\n\n\n\n

Vitamina B8 (biotina)<\/strong><\/p>\n\n\n\n

Esta vitamina interviene en el metabolismo de carbohidratos, prote\u00ednas y grasas. Se recomienda consumir unos 30mg diarios y est\u00e1 presente en h\u00edgado, yema de huevo, cereales integrales, patata y pescados.<\/p>\n\n\n\n

Vitamina B9 (\u00e1cido f\u00f3lico)<\/strong><\/p>\n\n\n\n

Resulta esencial para los procesos biol\u00f3gicos de mantenimiento y reparaci\u00f3n de c\u00e9lulas. Adem\u00e1s, junto con la B12, contribuye a la formaci\u00f3n de gl\u00f3bulos rojos. Verduras y hortalizas, como las espinacas, el br\u00f3coli o la col, as\u00ed como las legumbres y los frutos secos, son alimentos ricos en \u00e1cido f\u00f3lico.<\/p>\n\n\n\n

Vitamina B12 (cianocobalamina)<\/strong><\/p>\n\n\n\n

La conocida B12 es esencial para la formaci\u00f3n de gl\u00f3bulos rojos, regeneraci\u00f3n de tejidos y para el sistema nervioso. Se recomienda consumir unos 3mg al d\u00eda y se de alimentos de origen animal. Los huevos, los productos l\u00e1cteos, la carne roja o pescados como el salm\u00f3n y la caballa son ricos en B12.<\/p>\n\n\n\n

Si eres vegano\/a, se recomienda su consumo a trav\u00e9s de complementos vitam\u00ednicos o de carne vegetal, como la Heura.<\/p>\n\n\n\n

Vitamina C (\u00e1cido asc\u00f3rbico)<\/strong><\/p>\n\n\n\n

La vitamina C fortalece el sistema inmunitario, mejora la cicatrizaci\u00f3n de heridas y facilita la absorci\u00f3n de calcio y hierro. Se recomienda consumir unos 100mg al d\u00eda y, como ya sabr\u00e1s, esta vitamina puedes encontrarla en c\u00edtricos (naranja, mandarina, kiwi, etc.), pimiento, coliflor, br\u00f3coli y coles de Bruselas.<\/p>\n","protected":false},"excerpt":{"rendered":"

Las vitaminas son necesarias para gozar de una buena salud. Estos micronutrientes son esenciales para el buen desarrollo y funcionamiento … Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":285,"featured_media":127962,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[785],"tags":[1366,2832,3211,3265,10141,10503,10504,12443],"class_list":["post-127975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nuestros-clientes","tag-nutricion","tag-noticias-de-centros-de-formacion","tag-nutricion-y-salud","tag-centros-de-formacion","tag-noticiaselpais","tag-escuela-internacional-de-dietetica","tag-10504","tag-nutricion-y-salud-inensal","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-25"],"acf":{"hreflang":[{"url":""}],"estilo_titulo":"","fecha":"no","noticiasElPais":{"custom_snippet_image":false,"custom_snippet_title":"","custom_snippet_description":""},"noticiasLaVanguardia":{"custom_snippet_image":false,"custom_snippet_title":"","custom_snippet_description":""},"mostrar_faldon":"-1","texto_faldon":"Descubre la oferta formativa de la ESCUELA INTERNACIONAL DE DIET\u00c9TICA, NUTRICI\u00d3N Y SALUD (INENSAL)","link_faldon":"https:\/\/www.emagister.com\/escuela-internacional-dietetica-nutricion-salud-cursos-1148687-centrodetalles.htm","link_texto_faldon":""},"yoast_head":"\n\u00bfQu\u00e9\u200c \u200cson\u200c \u200clas\u200c \u200cvitaminas\u200c \u200chidrosolubles\u200c \u200cy\u200c \u200ccu\u00e1l\u200c \u200ces\u200c \u200csu\u200c \u200cfunci\u00f3n?\u200c \u200c - Blog Emagister<\/title>\n<meta name=\"robots\" content=\"noindex, follow\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfQu\u00e9\u200c \u200cson\u200c \u200clas\u200c \u200cvitaminas\u200c \u200chidrosolubles\u200c \u200cy\u200c \u200ccu\u00e1l\u200c \u200ces\u200c \u200csu\u200c \u200cfunci\u00f3n?\u200c \u200c\" \/>\n<meta property=\"og:description\" content=\"Las vitaminas son necesarias para gozar de una buena salud. 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