Nous devrions MARCHER, au moins, 5.000 PAS par jour / Deberíamos CAMINAR, por lo menos, 5.000 PASOS CADA DÍA / We must walk 5.000 steps every day

Selon les experts, c'est la dose minimale d'exercice pour garder la forme.

La sédentarité facilite l'émergence de nombreux problèmes de santé: maladies cardio-vasculaires, les maladies articulaires, l'ostéoporose, l'obésité, le diabète, le manque de masse musculaire, la faiblesse physique et mentale, le stress, l'insomnie, etc.

Marcher, courir, faire sport, natation, cyclisme, etc, ainsi que la nutrition appropriée et d'éviter les substances toxiques (le tabac, l'alcool, les drogues, les milieux contaminés, etc.) implique d'éviter 70% de ces maladies et d'autres beaucoup.

Pour être en forme il faut cheminer, comme minimum, environ 4-5 km par jour, c'est-à-dire 45-60 minutes pendant ou le temps équivalent à monter en vélo, course, natation ou tout autre sport.

Le renforcement physique produit par exercice (muscles, ligaments, résistance à la fatigue, augmenter les défenses, etc.) compensent l'effort initial et encourager le sujet à une plus grande activité.

L'une des pratiques sportives les plus recommandables et saines est l'alpinisme: les ascensions par la monture à pas lent et court (à la mesure des possibilités physiques du marcheur) exercent et activent le fonctionnement du coeur et de la capacité pulmonaire, augmentant la puissance et la fréquence respiratoire et les battements de coeur qui conduisent une plus grande quantité de sang oxygéné à tout le corps et particulièrement au cerveau, produisant cette sensation plaisante d'euphorie et de bien-être typique des sports aérobiques.

Avec l'avantage de profiter également de l'air pur et la beauté des paysages et les forêts environnantes.

CRIMINOLOGY FACTORS: Why are crimes committed? / CRIMINOLOGÍA: FACTORES causantes de los delitos

(See the Spanish version of this article - Ver la versión de este articulo en español)

Why are crimes committed?

The criminal theories try to explain the reasons or factors that produce the delinquency.

The persons who commit crimes do it under the influence of diverse factors, many of them are endogenous (indivual, biological, genetic, etc) and other are exogenous (social, environmental, cultural, etc)

The factors are the favorable environment in which the subject meets immersed across the time, the place and the circumstances until at any one time one o more of them, under the decision of the will and individual freedom, they produce the step to the criminal act.

The factors can interact among them and to affect certain persons and not to others or to have effect negative only in certain situations or occasions.

Some of them can act even of ambivalent form provoking crimes or preventing them.

To more accumulated factors, major criminal predisposition.


PRINCIPAL CRIMINAL FACTORS

Instincts. - Atavistic-instinctive predisposition towards violent aggression, inheritance of our ancestors on the scale of species evolution and especially of our reptilian ancestors

Psychopatys.- Disorders of the personality that generate varied types of psychopaths (intelligent, fanatical, cruel, violent, explosive, vindictive, exploitative, manipulative, etc)
Among them are the most dangerous criminals.

Against-Social Psychopatys.- Generally they are joined to the abuse of alcohol and drugs; they cause criminal serious and violent aggressions

Personalities with hostile feelings.- Sometimes also psychopaths; they show aggressiveness, hatred, revenge, cruelty, envy, rancor, intolerance, resentment, recklessness, etc

Mental illnesses.- Schizophrenia, psychosis, maniacal-depressive madness, encephalitis, meningitis, epilepsy, paranoia, neurosis, phobias, cerebral injuries, oligrofrenias, dementia for alcohol or drugs, etc (8-10 % of the population suffers mental disorders)

Superiority or inferiority complexes.-

Lack of moral values and altruistic feelings.-

Genetic alterations.- Abnormalities of chromosome XYY.

Hormonal disorders of the endocrine dysfunctions.- (hyperthyroidism, high level of testosterone, unloads of adrenaline, etc.)

Constitution physical-Typology.- The athletics types tend to be more aggressive, more violent criminal and passional.

Age.- More crimes are committed between 17 and 40 years.

Sex.- The men (70-80%) commit more crimes that the women (20-30%); also the "modus operandi" and the motivations often differ by gender.
The sexism of many men, with victimization of women, causes numerous crimes around the world (deaths, injuries, sexual assaults, threats, coercion, etc.)

Impulses and sexual perversions.- Sadism, paedophilia, disappointments love, jealousy, etc

Negative Influence of family in infancy and childhood; non-delivery of social and moral values; parents criminals, mentally unbalanced, alcoholics or drug addicts; maltreatment and sexual abuse in childhood; abandonment of the father or mother; illegitimacy of children, orphans, extramarital offspring, internment in reformatories, brothers offenders, indifference or lack of affection, family conflict, abuse women, divorce, poor education and schooling, excessive severity or mimes, poor supervision, family culture against the law and order (ethnic groups , Separatist-terrorists, religious fanatics, etc.), maturing early and forced child; lack of economic means, begging, poverty, unemployment, poor housing, etc.

Adolescence .- The crisis and psycho-physical and hormonal changes of puberty and development cause, mostly in men, insecurity, anxiety and emotional instability, attitudes of protest and rebellion, rejection and maladjustment to the socio-cultural models, complex, emotional clumsiness, irritability and behavioral abnormalities. If we join other negative factors such as alcohol and drug use, school failure or labor, low cultural level, influence of friends criminals, belonging to gangs, gangs or cults marginal or radical political groups, vagrancy, prostitution, sexual precocity, etc. , Deviant behaviour can lead to antisocial, violent assaults, vandalism, sexual offences, robbery, etc. (most crimes are street feature these juveniles)

Kleptomania .- It is a psychological disorder that makes theft irrational and irresistible objects without need and no matter their economic value; more frequent in women with depression, anxiety, anorexia, bulimia, etc..

Pyromania .- Usually affect sociópatas with incendiary impulses, delusional mentally ill, mentally retarded, alcoholics, etc.

Problem gambling .- Obsession-pathological addiction, more frequent among men; gambling debts tend to rise theft, appropriation, threats, etc.

Alcoholism .- Alcohol poisoning, drunken pathological; carry states of mental confusion, alienation and hallucinations with "delirium tremens," celotipia alcoholic, etc. causing serious violent crimes, accidents, etc. Another pernicious effect of alcohol is the so-called "fetal alcohol syndrome" that can cause physical deformations and psychiatric problems to children born to women who have consumed beverages regularly during the pregnancy.

Drugs: traffic and consumption.- Especially addiction to heroin; crises of forcing the withdrawal addict without financial means to seek money through crime or prostitution; drugs are a criminogenic factors of the first order: 70-80% of crimes, detainees and prisoners are drug-related

Illegal traffic in firearms .- Millions of small arms (pistols, rifles, grenades, etc.) are circulating around the world, empowering mafia, guerrilla movements, criminal networks, etc.; sale massive, uncontrolled and arms smuggling causing thousands of deaths, terrorist assaults, thefts, etc.

Prostitution and pimping.- In addition to transmitting diseases (AIDS, syphilis, hepatitis, etc.) are origin of kidnapping, trafficking in women and minors (trafficking mafias), rapes, murders, extortion, abortions, etc. and encourage alcoholism and substance abuse; prostitution on the contrary, the marketing of sexual impulses, avoids rape and sexual assaults

Poverty, hunger, homelessness, marginalization, poor distribution of wealth, economic crisis and shortages, high cost of living inequality of opportunity, lack of legitimate livelihoods, etc. Poverty affects 50% of the total world population. Some 1,000 million people go hungry

Unemployment, lack of work, work-trash, labor exploitation, lack of training, poor attitude towards work, strikes, labor disputes, etc. (60-80% of offenders do not have jobs or livelihoods)

Poor housing, living in slums, insufficient space, expensive rental housings, etc.

Illiteracy, ignorance, school failure, poor education: 40-50% of detainees has not completed primary education; 5-7% are illiterate

Contagion o infection-learning-differential-association, assumption or imitation of criminals models through a process of socialization, interaction with other individuals or criminal groups (family or friend groups criminals in prison, gangs, etc.) The crime is a consequence of the frequency, duration and intensity of contagion or infection-learning

Mentality and differents, opposite or contrary cultural or subcultural values to those of the dominant society, the crime may be a reaction to socio-cultural structures not accepted, some people reject the official culture failed and are integrated into a criminal subculture

Indoctrination/assumption of extremists or fanatical religious or political ideologies.- Certain radical extremist organizations, sectarian, separatist, racist, etc, exploit the naivety and lack of intellectual training of target groups, primarily children and youth, to be subjected to continual mental manipulation/dogmatic suggestion (true brainwashing) which leads them to hatred, discrimination and attacks on people of different race or ideology (the terrorist attacks, uprisings, subversive organizations, suicide rituals, wars, etc.) This type of manipulation has been a constant ideological throughout (burning/killing of infidels, heretics, wars of conquest, crusades, executions, torture, death camps, racist massacres, etc.)

Socio-economic-cultural impacts, in some countries of Asia and Africa, with certain social and family structures: inheritance customs, births, accomplishments, marriages, one-child policy, etc, preferring to men and not women, lead millions of abortions, feticide, infanticide and abandonment and sale of girls, female genital mutilation, etc.

Racism, xenophobia, discrimination against foreigners or people from other races, beliefs and customs; and the exploitation of poor or illegal
migrant workers

Organized crime.- Influence of professionalized criminal organizations, terrorists or mobsters; association between criminals or criminal groups (gangs); influence of these criminals in politics and justice, corruption and pressure on certain officials and political leaders causing their inhibition and complicity

Uncontrolled migration, the excessive permeability of open borders, mass tourism, the lack of closer monitoring of aliens permits the passage of international criminals and the penetration of all kinds of illegal trafficking (drugs, weapons, currency, works of art, etc.) and the settlement of fanatical cultures and anti-social customs

Inequality and social injustice, social maladjustment and frustration by the contrast-wealth-luxury opulence in face to poverty-misery; the incentives of the consumer society unmet generate stress, aggression and temptation to get the achievements through crime instead of working

Lust for power, dominance, greed, desire for profit/wealth and greed of the ruling oligarchies; corruption and impunity of high delinquency economic or political; oppression and injustice generate resentment and frustration that, often, leads to undertake criminal acts

Exploration and extraction of resources from certais countries in connivance with some corrupt political leaders (land, mines, oil, ect), leaving the population impoverished

Conflicts over economic interests, usurious loans, farm boundary problems, inheritances, etc.

Existence of tax havens for black money laundering and trafficking of foreign currency

Influences of the crime victim (scapegoat).- The victim is attacked if is easy target, if there is helplessness, weakness, loneliness (children, elderly people, women, destitute, mentally ill, etc.)

Incitement voluntary or involuntary of the victim (stimulus aggressive); attitude, appearance, sex, exhibitionism, etc; acting out of revenge, pretending to be a victim of a crime, causing a situation of legitimate defense to attack with legal cover, get a financial compensation faking a crime (fire or accident insurance), sometimes the victim cooperates with the offender (statutory rape, some scams, sadomasochism)

Increased number of dark figure of crimes because the victim did not report or testimony and the crime will not be known or prosecuted and the offender shall be concealed and unpunished; it happens sometimes, for fear of reprisals, threats, entrusting to the justice or police, etc (in certain events, the dark number of crimes is three times higher than the official statistics)

"Labeling approach".- Criminals is not the whole individuals who violate the law but which is labeled or stigmatized as such by the police and justice; when the labeling is unjust or misapplied criminal activity may produce a reaction against the established laws

Lack of safety measures, prevention and surveillance (patrols, alarms, surveillance cameras, controls, lack of grilles, security doors, solid fences, adequate lighting, etc.), facilities and opportunities to commit crime, difficulties of policing in the urban chaos or the overcrowded marginal areas of big cities, in passageways, areas or isolated homes, etc. (most of the crimes committed inside homes and buildings are impossible to detect; the 90% of crimes are fast commission and in hidden or lonely places), lack of effective security policies produces fear among the citizens to report or testify

Inadequat criminal and procedural laws; lack of criminal policy planning and effective prison, slow processes, lack means to investigate or prevent; lack of cocordinacion between judges/police/prisons, lack of treatment of offenders, low penalty or punishment and security measures and insufficient control for habitual offenders, dangerous or recidivists. The sentences just applied quickly and effectively reduce crime by deterring potential criminals.

Police action ineffective due to lack inadequate staff and equipment, low pay, poor discipline and supervision of command to increase efficiency and prevent corruption, lack of expertise and training, lack of attention to victims and social networking to implement prevention measures , information exchange and collaboration with citizens; failure of prevention and monitoring in areas of higher crime risk, lack of control over outputs Infomación and dangerous prisoners or recidivists, areas of drug trafficking, etc..

Malfunction failures or corruption of the judicial system; some judicial officials, lawyers, etc.. can influencecan influence on a rise of crimes if they act in favor of criminals, mafias and terrorist groups; this is particularly true in certain countries with undemocratic governments and political structures unevolved

Prison system without effective measures that make the prison amid crime enhancer, overcrowded prisons, remand prisoners with excessive and inadequate penalty, lawlessness, lack of discipline and negative reformer environment with contagious contact with other inmates; infrastructure not suitable for young offenders; exploitation of inmates by prison gangs.
Prisons should fulfill a mission of custody, to isolate and prevent convicted criminals re-offending, and also promote the rehabilitation and the psychiatric/medical treatment, (especially drug addiction detoxification); also the cultural and professional training, teaching a profession or trade so that they can make a living when them be liberated.

Wars and armed conflicts, The needs and extreme poverty increase during and after wars.
The wars, though sometimes unavoidable, are absolute disasters, with great effect for crime: murders, rapes, injuries, mutilation, imprisonment, forced labor, looting, mass destrucion, forced migration, abandoned children, diseases, etc. (70-80% of war victims are civilians)

Public disorders.- The people involved in disturbances or riots, spontaneous or induced; groups or crowd (riotous mass) lose their self-control and are subject to impulsive and emotional reactions of the mass itself and its leaders; there is an spiral of feedback that can trigger excitement, shouting, aggression and outbursts of violence, damage, looting, arson and other serious crimes; often some offenders exploit the confusion and lawlessness to commit their crimes

Political systems tyrannical, oppressives, corrupt, who violate for liberties and human rights, coercive imposition of unfair rules and dominant, the absence of a policy of freedom, justice, equality and political pluralism that hinders the normal development of social life. The leaders of these anti-democratic systems and their agents, in addition to committing crimes, have a multiplier effect criminogenic

Climate and geography.- In countries with cold climates (North) are more property crimes and the hot (South, Ecuador) crimes against persons, the heat predisposes to aggressive actions, this rate of crime usually increases during the months of summer. There are statistics showing that the crime figures descent in the days of rain or snow.

Criminal influence of large towns and cities and minor to rural areas due to factors such as urban overcrowding, excessive migrants, marginal population, disorganization, cramped space, social maladjustment, fast-paced, tension, stress, , impersonal relationships, congestion, air pollution, more opportunity to commit crime, poor or marginal neighborhoods, promiscuity, prostitution, filth, crime attraction to shopping areas and department stores; much crimes occur in road traffic between marginal areas, in commercial and in residential neighborhoods, in poorly lit streets, and in slums with bums, drunks, drug addicts, etc.
In cities of more than 200 thousand inhabitants, the crime rate is 4-5 times higher than in small towns and villages

Areas densely populated.- Exist more crimes when exist overpopulation, overcrowding, sprawl, crowding in roads and transport, uncontrolled migration, uprooting family and social, demographic explosion, marginal population; that all increase the conflict and competition, maladjustment of the emigrants , inequalities, diversity of uses and customs, class divisions, social disorganization, opportunities for crime, etc.
To more people, more crops with destruction of forests, trees; half of the tropical forests have been destroyed obtain wood for fuel, paper making, etc. Thousands of animal species disappear by reducing their habitat by human population expansion

New independent countries or political changes: Exist more crimes by cause of cultural conflict, migration, lack of tradition, destruction of cultural identities of origin, readjustment of taboos and customs, etc.

Excessive traffic and congestion of vehicles that cause pollution, accidents involving deaths and injuries, car theft, aggressions, noises, movement and traffic congestion, fatigue, stress, etc. The car is the subject and means of committing crimes, it is present at many robberies, terrorist attacks, killings, sex crimes, etc.

Great disasters, earthquakes, fires, etc., cause social disruption and confusion, increasing the chances for crime

Superstitions.- Certain practices of diviners, shamans, healers, witches, spiritualists, etc, in addition to mislead and defraud his false knowledge, can produce serious damage to health or cause death and mutilation, as ablation of cltoris, human sacrifices, destruction animal species for exploit the supposed powers of certain organs or bones (rinoceonte horns, tiger bones, etc.)

Some fashions and customs: deformation or physical scars to get a canon artificial of beauty (bandages to prevent the growth of girls' feet in ancient China; placement of large rings on the lips in certain African tribes),use of fur, ivory, jewels and the like, produce killing and smuggling of animals with species extermination, robbery of jewelry, etc.

The mass media, TV, Internet, cinema, video games, mobile phones, etc, show diferents models or value (sometimes positive and sometimes negative) in relation with crime, violence, assaults, etc. Sometimes they have an influence imitative negative as is been proved in actual crimes with "modus operandi" identical to those by certain films that occur shortly after his projection, hence it follows that there is a potential suggestive of violence on individuals predisposed to such as psychopaths, insane, minors, etc. (an child, between 1 and 15 years, get to see some 10-15 thousand deaths on the screen; and ¡attention to war games!)
However, we must also highlight the positive aspects: distribution and universal intercommunication through internet and satellite TV, knowledge, cultures and different livelihoods, protection of democratic, education in defense and prevention againts crime, notices of seeking and locating criminals, etc.

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HOMICIDIOS y ASESINATOS: Prevención / Estadísticas por paises / HOMICIDES and MURDERS: Prevention / Statistics by countries / HOMICIDES et MEURTRES: Prévention / Statistiques par pays / Убийства и убийства: профилактика / статистика по странам

CRIMINALIDAD: Medidas contra hurtos, robos, asaltos, extorsiones, secuestros,violaciones, fraudes, etc. / CRIMINALITY: Measures against theft, assault, extortion, kidnapping, rape, violations, scams, etc

Asesinatos y homicidios dolosos: tasas estadísticas por países

HORMONES: Health and physical and mental balance / HORMONAS: Efectos sobre la salud física y mental

(Ver la versión española de este artículo pulsando en la etiqueta HORMONAS al pié de esta página)

Hormones are biochemical substances secreted primarily by the glands of the endocrine system. When transported by the blood they reach other organs or tissues of the body where they produce certain effects of regulation, stimulation or inhibition of their activity or functions.

Hormones are necessary to achieve many important effects related to biology and human and animal physiology, such as cellular chemical functions, conception, pregnancy, development, growth, metabolism, sexuality, maintenance of the immune system, cardiac, digestive, renal functions , etc

And they are also fundamental in neurological and psychic aspects since there is an intimate relationship between the endocrine system and the nervous system. Both systems regulate and influence activities such as wakefulness and sleep, vigor, fatigue, mental state, sexual desire, absence of pain, etc .

Many hormones, such as endorphins, acetylcholine, norepinephrine, dopamine, or serotonin, are also neurotransmitters. Certain types of depression can be produced by lack of serotonin  hother hormones.

On the other hand certain emotions or psychic experiences (fear, anxiety, sadness, worries, aggression, hatred, love or sexual desire, etc.) cause the corresponding discharges / stimulations or inhibitions of certain hormones and neurotransmitters with the consequent positive or negative effect for Health and physical / psychic balance ...

The malfunctioning of the endocrine system by hyper or glandular hypofunction causes several pathologies: dwarfism, gigantism, acromelagia, diabetes, Cushing's syndrome, Addison's disease, Graves's disease, fetal malformations, obesity, cretinism, mental retardation, alterations in the development and sexual functions, insomnia, obesity, decalcification, kidney diseases, etc.

Disorders and diseases caused by hormonal abnormalities are treated by the doctor or endocrine who, if necessary, can administer artificial hormones, as is the case with insulin for diabetics on a daily basis.

Some people take hormones for aesthetic, sporting, sexual, etc. purposes. This constitutes risky behavior that can have serious consequences for health. Before doing so, it is always advisable to consult a doctor.


MAIN HORMONES IN ANIMALS AND HUMANS

More than 100 hormones have been discovered. The most significant are as follows:

Adrenaline / epinephrine PPE
ACTH Adrenocorticotropin
Adiponectin ADIPOQ
Aldosterone
Androgens
Androstenedione
Angiotensin
Atriopeptina
Bradquinin
Calcitonia
Calcitriol or vitamin D3
Corticotropin
Cholecystokinin CCK
Cortisol
Dehydroepiandrosterone DHEA
Dopamine DPM
Dihydrotestosterone DHT
Enkephalin
Endorphin / s
Enkephalin / s
Endothelin
Erythropoietin
Estradiol D2
Estrogen
Estrone
PR prolactin releasing factor
Gastrin
Ghrelin
Glucagon
Human chorionic gonadotropin
Glucocorticoids
HPL or Placental Lactogen
Histamine
Antimullerian hormone
Adenocorticotropic hormone
Growth hormone or somatotropin GH / hGH
Follicle stimulating hormone
Corticotropin releasing hormone
Gonadotropin releasing hormone
Hormone releasing hormone adrenocorticotropic CRH
Thyrotropin-releasing hormone TRH
LHH Luteating Hormone
MSH Melanocyte Stimulating Hormone
Antidiuretic hormone
Inhibin
Insulin
Human placental lactogen
Leptin LEP
Lipotropin PRH
Leukotrienes LT
Melatonin
MSH Melanocyte Stimulating Hormone
NPY Neuropeptide
Orexin Noradrenaline / norepinephrine NRE
Oxytocin OXT
Parathormone PTH
Prolactin PRL
PRF Prolactin releasing factor
BNP Brain Natriuretic Peptide
Pancreatic polypeptide
Progesterone PH
Prolactin PRL
Prostaglandins PG
Prostacyclin PGI2
Relaxina RLN
Renina
Serotonin 5-HT
Secretina SCT
Somatropin, GH or growth hormone
Somatocrinin GHRH
Somatomedin IGF
Somatostatin SRIF
LH Luteinizing hormone
T3 and T4 or thyroid hormones
Testosterone
Tetraiodothyronine
Triiodothyronine
Thyrotropin TSH
TRH Thyrotropin-releasing hormone
Tyrosine
Triodotironina
Thrombopoietin TPO
Thromboxanes TXA2
Vasopressin


ORGANS OR GLANDS COMPOSING THE ENDOCRINE SYSTEM AND HORMONES THAT PRODUCE EACH ONE

Epiphysis or pineal gland:
Melatonin

Hypothalamus:
Somatostatin
TRH (thyrotropin-releasing hormone)
GR-RH (Growth Hormone-Releasing Homone)
CRH (Adrenocorticotropic hormone releasing hormone)
GNRH (Gonadotrophin releasing hormone)

Hypophysis:
Somatropin (GH or Growth Hormone)
Prolactin (in lactating women)
TSH (thyrotropin or homone thyrotrope)
Oxytocin
Vasopressin
ACTH (Adrenocorticotropic Hormone)
FSH (Follicle Stimulating Hormone)
LH (Luteating Hormone)

Thyroid:
Calcitonin
Thyroid hormones

Parathyroid:
Parathormone

Timo:
Thymosin

Pancreas:
Insulin
Glucagon

Adrenal:
Adrenalin
Noradrenaline
Glucocorticoids
Androgens

Ovaries:
Estrogens
Progestogens
            
Testicles:
Testosterone

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PLANT HORMONES

In addition to animal hormones there are also plant hormones in plants that circulate through the sap and that serve for the growth, flowering, ripening of fruits, germinations etc.
These may include auxins, cytokinins, gibberellins, ethylene, etc.

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Several of the related hormones are described in other pages of this blog.


WARNING TO READERS OF THIS ARTICLE:


The information and medical opinions contained in this article are for informational purposes only and, under no circumstances, must and can not replace the advice of a physician or pharmacist; Any person who is affected by symptoms or suspected of having a hormonal or other disease, does not comply with this information, and should consult a doctor, pharmacist or health specialist to advise, diagnose Your condition and prescribe the medication or treatment you feel is appropriate.

VITAMINS A-B1-B2-B3-B5-B6-B7-B9-B12-C-D-E-K: Functions and effects / VITAMINAS A-B1-B2-B3-B5-B6-B7-B9-B12-C-D-E-K : Funciones y efectos

Vitamins: functions and effects / Vitamine: Funktionen und Wirkung / 维生素：功能和效果 / Vitamines: fonctions et effets / विटामिन: कार्यों और प्रभाव / Vitamine: funzioni ed effetti / ビタミン：機能と効果 / Vitaminas: funções e efeitos / Витамины: функции и эффекты / الفيتامينات: وظائف والآثار

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(Ver este articulo en idioma español pulsando sobre este enlace)

Vitamins are organic substances that exist in foods necessary for the balance of different vital functions and for growth and physical and mental development. Participate in many important biochemical reactions of the organism. They also act as antioxidant substances. Its deficiency (avitaminosis) causes pathologies, sometimes serious, such as weakness against infections, birth defects, anemia, rickets, scurvy, pellagra, etc.

Each vitamin has specific functions and effects for the body and health.

Vitamins often complement each other by enhancing their effects.

Vitamins, although "vitalize" and release energy, have no caloric value (not fat), but some of them can increase appetite.

Both the deficiency and the excess of a given vitamin can produce, respectively, deficiency pathologies or toxicity problems: toxicity usually occurs when taking vitamin supplements at doses higher than those indicated in the leaflets or when they are exceeded those prescribed by the doctor, but it is almost impossible to produce them by ingestion of the foods that contain them.

Vitamins whose excesses may be most toxic are A, D, E, K and B3

Therefore, the doses must be adjusted to the personal needs of each individual, which vary for reasons of age, sex, health status, pregnancy, lactation, type of diet, etc.

Always it is advisable to be informed about the functions, effects of each vitamin, diseases or deficiency states to which it is applied, and the advisable doses; It is best to stick to the advice of a doctor or pharmacist.

The best way to take the necessary vitamins is with a balanced diet composed of various foods containing dairy, meat, fish, eggs, legumes, potatoes, vegetables, fruits, cereals, nuts, olive oil, etc.  A good model could be the so-called "Mediterranean diet"

In Western countries, unlike the third world, food usually provides the basic vitamins (many commercial preparations incorporate them). Deficiencies or deficiency needs are limited to cases with assimilation difficulties or unbalanced or scarce diets: elderly, sick, vegetarians, anorexic, alcoholics, drug addicts, etc . In such cases the doses may be increased through a supplementary treatment prescribed by a physician.

CLASSIFICATION and FUNCTIONS of the main VITAMINS

The vitamins are classified as lipid-soluble (A, D, E and K) and water-soluble (complex B and C). lipid-soluble oils can be stored in the body. The water-soluble ones, however, are eliminated daily.

VITAMIN A (retinol)

Strengthens the immune system. 

Protects the mucous membranes (respiratory, digestive, urinary, etc.) against infections and contagion.

Is useful for sight, bones, teeth, skin and the genital system

Together with the vitamins D and C prevents and combats the cold and flu.

An overdose with supplements of this vitamin can cause dermatitis, bone abnormalities, joint pain, constipation, headache, nausea, vomiting and tiredness, so it is recommended, unless medical opinion, obtain provitamin A in the form of plant foods containing beta carotene

Food contains vitamin A: liver of pork and beef, pate, foie gras, carrots, tomato, red pepper, sweet potatoes, spinach, greens, cream, butter, clams, eels, conger, etc.

VITAMIN B1 (thiamine)

Helps the organic and cellular system to convert carbohydrates or sugars into body energy.

Power the nervous system and brain, helping the transmission of nerve impulses. Favors the action of the muscular system.

When insufficient intake of thiamine can be damaged psychic or neuronal damages as well as debilitation and fatigue and when there are prolonged deficiencies of the same usually appears a serious illness known as beriberi (mainly by a poor diet or by malabsorption of the foods, alcoholics can also be affected if they do not take supplements of this vitamin)

Foods contains vitamin B1: pork, ham, liver, kidneys, chicken, fish, eggs, milk, cheese, butter, yogurt, whole grains, whole wheat bread, wheat germ, brewer's yeast, beans, chickpeas , nuts, almonds, hazelnuts, peanuts, pistachios, tomatoes, potatoes, etc.

VITAMIN B2 (riboflamine)

Aid in growth and body development.

Increases cellular energy function.

Stimulates the production of red blood cells.

Encourages the creation of antibodies.

Strengthens the functions of the nervous system (improves memory in older people, relieves migraines).

Favors eye health.

Maintains healthy skin and mucous membranes, etc.

In case of insufficiency of this vitamin can appear states of anemia, weakness, arthritis, depressions, mouth ulcers, problems of wound healing, dermatitis, eye irritation, etc.

Foods contains vitamin B2: red meat, fish, milk, cheese, butter, eggs, mushrooms, spinach, asparagus, wheat germ, whole grains, etc.

VITAMIN B3 (niacin)

It participates in the production of cellular energy through the process of oxidation of foods that are ingested.

Influences growth and body development.

It contributes in the synthesis several hormones and neurotransmitters.

Helps to maintain the good state and functioning of the circulatory system (heart, arteries, veins, control of coresterol, etc).

Also contributes to vitalize the nervous system by improving mental illnesses such as dementia, psychosis, schizophrenia, depression, etc.

It also influences the treatment and improvement of digestive diseases, diabetes, alcoholism, dermatitis, acne and in the degenerative pathologies of aging (Alzheimer's, loss of memory, etc.)

When deficiencies of this vitamin can occur a serious disease denominated pellagra.

Overdose: Excessive and prolonged consumption with supplements of this vitamin usually causes hepatic diseases

Foods contains vitamin B3: red meat, especially liver and kidneys, ham, poultry, chicken, fish, eggs, legumes, whole grains, brewer's yeast, nuts, almonds, bananas, asparagus, tomatoes, peppers, broccoli, etc.

VITAMIN B5 (pantothenic acid)

Obtains energy from the food in favor of the cells of our body thus contributing to the development, growth and other specific tasks that these cells perform in different systems and organic (nervous, bone, muscular , Respiratory, circulatory, digestive, urinary, reproductive, hormonal, etc.); Influences the prolongation of life; Combats infections, inflammations, pains and allergies; Reduces stress; Aliva the evolution of certain type of diabetes; Contributes to good dermal health (acne, flaccidity and wrinkles on the skin) and to the healing of the lesions.

There is usually no vitamin B5 deficiency when there is normal eating and assimilation, although it can occur in certain critical situations where immune defenses are reduced (anorexia, aging, sarcopenia, famine, severe or chronic illness, pregnancy, lactation, alcoholism, Smoking, drug addiction, etc. In these cases the administration of supplements of this vitamin and the rest of group B usually remedy the deficiency)

Foods contains vitamin B5: Red meat, fish, salmon, milk, cheese, butter, yogurt, eggs, honey, royal jelly, mushrooms, spinach, asparagus, wheat germ, whole grains, brewer's yeast, legumes, chickpeas, potatoes, lentils, bananas, tomatoes, cauliflower, broccoli, peppers, avocados, walnuts, almonds, etc.

VITAMIN B6 (pyridoxine)

Helps the organic and cellular system to convert food (carbohydrates, fats, proteins, etc.) into body energy.

Vitalizes and strengthens all systems and devices of the organism, increasing immune mechanisms to prevent and combat many pathologies.

Especially strengthens the nervous and hormonal systems (increases neurotransmitters, serotonin, etc).

Promotes muscular performance; Is useful for preventing or fighting kidney stones; Relieves insomnia and depressive states.

Overdose: Excessive and prolonged consumption with supplements of this vitamin can cause kidney problems

Foods contains vitamin B6: Red meat (livers), chicken, turkey, pork, beef, fish, salmon, tuna, cod, trout, eggs, honey, royal jelly, mushrooms, spinach, asparagus, wheat germ, whole grains Beetroot, legumes, chickpeas, potatoes, peas, lentils, beans, asparagus, bananas, tomatoes, cauliflower, broccoli, turnips, peppers, avocados, yams, walnuts, almonds,

VITAMIN B8 / H (biotin)

Stimulates energy production and cell growth.

Vitalizes the functions of the brain and nervous system (prevents or alleviates diseases such as depression, alzahimer, parkinson's, dementias, etc).

Promotes heart health and circulatory system and lowers bad cholesterol.

Is useful for anemia, weakness and tiredness.

Prevents or relieves diabetes.

Combats obesity and overweight (helps decrease body fat).

Is good for skin health (dermatitis, psoriasis, acne, irritations, etc.)

Foods contains vitamin B8: Red meats (liver); Salmon, brewer's yeast, eggs, wheat germ, almonds, walnuts, peanuts, onion, cauliflower, carrot, tomatoes, potatoes, oats, etc.

VITAMIN B9 / M (folic acid)

Aid to the formation and cellular increase of the organism; Influences the good evolution of the fetus duringthe pregnancy. 

Avoids or combats anemia and weight loss.

Prevents cardiac pathologies and circulatory system (heart attacks, stroke, hypercholesterolemia, etc).

Strengthens the functioning of the nervous system (prevents or alleviates pathologies such as alzahimer, psychosis, dementia, depression, as well as many other cognitive and psychiatric problems, ect).

Prevents or combats leukemia and other cancers.

Facilitates digestive functions.

Is beneficial to the health of the skin.

It is recommended to take supplements of this vitamin in situations or states that may lead to its deficiency (advanced age, pregnancy, sarcopenia, anorexia, alcoholism, smoking, etc.)

Foods with vitamin B9: Red meat (liver), beef, chicken, milk, cheese, eggs, beans, locust beans, chickpeas, peas, peas, cabbage, broccoli, cabbage, spinach, asparagus, turnip, soybeans, sunflower seeds, germ Of wheat, etc.

VITAMIN B12 (cyanocobalamin)

It is considered an important vitamin within the B complex.

Promotes the production of red blood cells, thereby avoiding states of anemia. Strengthens the functioning of the brain and the nervous system so it avoids or relieves pathologies like alzahimer, psychosis, dementias, depressions, etc.

Prevents cardiac pathologies and circulatory system (heart attacks, stroke, hypercholesterolemia, etc).

Reduces the danger of danger of cancer. 

Periodic blood tests are recommended to verify the levels of this vitamin in situations or states that may lead to its deficiency - such as advanced age, pregnancy, lactation, anorexia, sarcopenia, alcoholism, smoking, etc. - and if necessary to take supplements to avoid such deficiencies.

Foods contains vitamin B12: Red meats (liver); Beef, chicken, milk, cheese, eggs, sardines, tuna, anchovies, herring, octopus, mussels, horse mackerel, salmon, sea bass, trout, mackerel, ham, crustaceans, seafood, etc.

VITAMIN C (ascorbic acid)

Vitamin very important for the health and functioning of all appliances and systems of the human body: it prevents all kinds of diseases and helps in curing them.

Is a potent antioxidant.

It participates in the production, growth, development, conservation and repair of our cells, tissues, muscles, tendons, nerves, bones, endothelium, etc .

Favors the proper functioning of the circulatory system, avoiding heart attacks.

Is considered an important anticancer agent.

Strengthens the immune system: combats anemia.

Along with vitamins A and D, prevents and relieves colds, flu, bronchitis, pneumonia, asthma and other respiratory system pathologies.

Relieves the consequences of smoking.

Their deficiency (usually on poor diet) can lead to a serious illness called pellagra

Foods with vitamin C: oranges, mandarins, lemons, grapefruit, peppers, tomatoes, broccoli, cabbage, chard, spinach, lettuce, asparagus, papaya, melon, watermelon, pineapple, etc.

VITAMIN D (cholecalciferol)

Promotes good condition and development of bones and teeth (combats rickets, osteomalacia and osteoporosis and prevents cavities), strengthens the immune system against the risk of cancer and other diseases

Along with vitamins A and C prevents and fights the flu and the flu. 

Exposure to the sun contributes to its formation through the skin (although it is not advisable to do more than 15/30 minutes  to avoid burns and skin cancer).

Excess dosages with this vitamin may harm the kidneys (kidney stones) and increase the chance of heart attacks.

Foods  with vitamin D: cod liver oil, cow liver, salmon, herring, tuna, sardines, eels, oysters, ham, sausages, eggs, cheese, milk, butter, soy, mushrooms, etc.

VITAMIN E (tocopherol)

Contributes to the formation of body tissues, such as the nervous, muscular and cellular (neurons, red blood cells, sperm, eggs, etc)

Increases fertility

Has antioxidant properties and avoids or combats anemia

Helps the liver function properly (reduces the risk of cirrhosis or cancer in this organ)

Favors the good state of the eyes and the skin and delays the aging process as well as the risk of bone fractures and cognitive impairment associated with this senile process.

Overdose: If consumed in supplements with excessive doses can accumulate in the tissues and cause toxic effects, such as increased levels of blood clotting, increased risk of prostate cancer. It can also produce nausea and abdominal pain.

Foods with vitamin E: olive oil, almonds, walnuts, milk, butter, margarine, cheese, chocolate, meat (especially liver), ham, eggs, fatty heavy, crustaceans, legumes, cereals, fruits, vegetables, etc.

VITAMIN K (naphthoquinone)

Is essential for correct blood clotting

Its deficiency can lead to hemorrhages (bleeding in the urine, feces, nose, bruises, increased menstrual flow, etc.)

Increases or consolidates bone density, preventing fractures in advanced ages

Also favors good irrigation and skin care

Its lack in preterm infants implies the risk of serious specific bleeding.

Overdose: Excessive consumption of this vitamin may interfere with coagulation leading to conditions of anemia; In newborns can cause, in addition to anemia, liver problems (jaundice)

Foods with vitamin K: meat (especially liver), ham, fish, eggs, cereals, wheat germ, broccoli, cauliflower, spinach, parsley, turnips, asparagus, carrots, banana, kiwi, strawberries, Blueberries, olive oil, etc.

WARNING TO READERS OF THIS ARTICLE:

The information and medical opinions contained in this article are for informational purposes only and, in no case, must and can not replace the advice of a physician or pharmacist; Any person who is affected by symptoms or suspected of suffering from a vitamin deficiency or other disease, does not comply with this information, and should consult a doctor, pharmacist or health specialist to advise, Diagnose your condition and prescribe the medication or treatment you feel is appropriate

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Amount or dose of each vitamin that is recommended to take daily