Vitamins are the most necessary supplement for our body to lead a healthy life.
There are certain amounts of vitamins in our body.
Since our body cannot produce some nutrients other than vitamin D, we become addicted to taking vitamin supplements from outside.
In particular, vitamins have a great effect on the regulation of metabolism, the recovery of skin diseases, the formation of hair and nail structure, and the removal of toxins.
Vitamins are called organic nutrients that benefit the body in more than one food, contribute to the regular functioning of the metabolism.
The role of vitamin in individuals to continue their lives in a healthy way is quite high.
Vitamins also have multiple functions in our body.
Especially being aware of these duties contributes to a healthy diet of the person.
For this reason, the role of vitamins should be known and vitamin supplements should be given to the body.
The amount of vitamin values in the body of a healthy person is of great importance.
The vitamin provides great benefits for bone development as well as the formation of blood cells.
In addition, the vitamin helps the metabolism to work regularly and helps the person fight diseases.
When vitamins are not enough in the body, vitamin supplements should be given to the body.
In some cases of vitamin deficiency, the doctor may prescribe vitamin supplements (eg Berocca vitamins).
Vitamin supplements are necessary not only for getting rid of diseases, but also for the continuation of a healthy life.
What Are The Functions of Vitamins?
Vitamins that are important for human life are divided into different groups.
These groups have different tasks from each other.
In general, the functions of vitamins are listed below:
- Vitamins enable the body to fight against diseases.
- It is effective in protecting DNA and cell membrane from possible damage.
- Vitamins strengthen the body’s immune system.
- Vitamins, which are important for joint health, strengthen bones.
- It provides relief from cramping pain in the muscles.
- It prevents clogging of the veins and equalizes the fat ratio in the blood.
- It provides rapid healing of wounds in the body.
- It helps to solve problems such as stress and fatigue seen in people.
- It is taken as a supplement in the treatment of psychological diseases such as depression and anxiety.
- It is of great importance for the health of mother and baby before and after pregnancy.
The amount of vitamins to be consumed daily varies according to the rate of need of the person and the content of the vitamins.
As a result of some studies, the vitamin values that a healthy individual should use daily have been determined.
These values may vary according to the gender and age groups of the people.
For example, while the daily rate of vitamin K that a healthy individual should use is 15-30 mcg for a child, it can go up to 80 mcg for an adult male.
In order not to encounter health problems caused by vitamin deficiency, care should be taken to eat regularly and to take adequate vitamin supplements.
In addition, it is necessary to have blood tests regularly in order to prevent larger problems caused by vitamin deficiencies.
Brief Information About Vitamins
- Vitamin A: Also called terms such as beta carotene, retinol, and retinal, vitamin A is fat-soluble. It is an essential need for eye health in the human body. Vitamin A is generally found in foods such as fish oils, some cheeses, eggs, cantaloupe, spinach, broccoli, liver, peas, papaya, sweet potatoes, butter, milk and eggs.
- Vitamin B1: Commonly found in foods such as sunflower seeds, cooked black beans, liver, cooked lentils, raw macadamia nuts, cooked green soybeans, oranges, breakfast cereals, and kale.
- Vitamin B2: Vitamin B2 is called riboflavin. Vitamin B2 dissolves in water. It is an essential vitamin for the healthy functioning of the nervous system.
Vitamin B2 helps the growth and development of cells in the body. Symptoms of vitamin B2 deficiency include inflammation around the mouth and sores on the mouth and tongue.
Vitamin B2 is generally found in foods such as eggs, milk, asparagus, artichokes, avocados, currants, potatoes and carrots.
- Vitamin B3: The chemical names of water-soluble vitamin B3 are known as niacin and niacinamide. Vitamin B3 is very important for the human body. It helps cells grow. Vitamin B3 deficiency is manifested by symptoms such as skin problems, oral injuries, nausea and vomiting. Vitamin B3 is generally found in foods with high nutritional value such as tuna, chicken, salmon, lamb, asparagus, carrots, lentils, and eggs.
- Vitamin B5: The chemical name of water-soluble vitamin B5 is known as pantothenic acid. Vitamin B5 produces energy and hormones in the body. Known symptoms of vitamin B5 deficiency include numbness or pins and needles in the hands and feet. Vitamin B5 is found in foods such as eggs, bananas, spinach, avocado, cauliflower and yogurt.
- Vitamin B6: The chemical names of vitamin B9 are pyridoxine, pyridoxamine, and pyridoxal. Vitamin B6, which is vital for the formation of red blood cells in the body, dissolves in water. Deficiency of vitamin B6 causes anemia and skin rashes. Vitamin B6 is found in foods such as milk and dairy products, legumes, fish and seafood, and liver.
- Vitamin B7: Vitamin B7, whose chemical name is expressed as biotin, prevents hair loss. Water-soluble vitamin B7 helps metabolize proteins and fats. In addition, it is of great importance for skin, hair and nails. Vitamin B7 deficiency can cause inflammation in the gut. Vitamin B7 is found in foods such as cauliflower, sweet potatoes, mushrooms, bananas, walnuts, and nuts.
- Vitamin B9: Chemical names of water-soluble vitamin B9 include folic acid and folinic acid. The deficiency of vitamin B9, which is necessary for the production of DNA and RNA in the human body, can pose a danger during pregnancy. That’s why experts recommend folic acid supplementation before and during pregnancy. Vitamin B9 is found in broccoli, scallions, green beans, kiwi, lettuce, peas, liver and some fruits.
- Vitamin B12: The chemical names of water-soluble vitamin B12 are known as cyanocobalamin, hydroxocobalamin and methylcobalamin. Vitamin B12 is very important for a healthy nervous system. Deficiency of vitamin B12 can lead to anemia and shortness of breath. Vitamin B12 is found in foods such as fish, milk and dairy products, offal, shellfish, bananas, avocados, and citrus fruits.
- Vitamin C: The chemical name of water-soluble vitamin C is ascorbic acid. Vitamin C is an important vitamin supplement for the human body. Helps collagen production and wound healing. It also strengthens the blood vessels by contributing to the strengthening of the immune system. It also acts as an antioxidant. When vitamin C is started to be taken in insufficient amounts, loss of appetite, weight loss, bleeding gums and fatigue are observed. Vitamin C is found in many fruits and vegetables. However, for the contribution of vitamin C to the body, it is beneficial to consume vegetables and fruits without cooking them.
- Vitamin D: The chemical names of fat-soluble vitamin D are known as ergocalciferol and cholecalciferol. Vitamin D is essential for the human body. It has a great contribution to bone development. Deficiency of vitamin D softens bones.
Foods containing vitamin D include oily fish, eggs, shrimp and mushrooms that are exposed to the sun in nature. In addition, UVB rays from the sun or other sources contribute to the body’s need for vitamin D.
- Vitamin E: Chemical names of fat-soluble vitamin E are indicated as tocopherol, tocotrienol. Vitamin E helps prevent stress. Vitamin E deficiency is not uncommon. Vitamin E is found in foods such as olive oil, hazelnut oil, vegetable oils, anchovies, salmon, kiwi, eggs and green leafy vegetables.
- Vitamin K: Among the chemical names of fat-soluble vitamin K, phylloquinone and menaquinone are seen. Vitamin K ensures blood coagulation in the human body. Vitamin K deficiency can cause unusual bleeding. Vitamin K is commonly found in foods such as kale, figs, spinach, and meat, eggs, and cheese.
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