Search for vitamins
Search for vitamins
Search for vitamins know the types of vitamins
Vitamins are divided
into the following two categories:
- Fat-soluble vitamins
In addition to vitamin K, they also contain vitamin A, vitamin D, and vitamin E.These vitamins are also stored in adipose tissue and liver and are absorbed by the intestines with the help of fats. It should be noted that the recyclable vitamin has fat solubility, which can be stored in the body for days or even months. It is better and easier to store than water-soluble vitamins.
- Water-soluble vitamins
They include vitamins B and C, and the human body needs to replace these types of vitamins more than fat-soluble vitamins because water-soluble vitamins do not stay in the body for a long time; because they can not. It is stored in the human body, so it is quickly excreted in the urine.
Importance of vitamins
Vitamins are a source of many benefits that the human
body needs , and the following points illustrate the benefits of each vitamin
and the symptoms of its deficiency:
Vitamin A :
It may be in the form of retinol or retinal, its
deficiency can cause night blindness and corneal softening, this disease
affects the eyes and causes dryness of the cornea, so this vitamin is useful
for maintaining the eyes and vision your health is essential and is also
important for maintaining healthy bone tissue and skin.
Vitamin B1 :
Or called thiamine, its deficiency can cause a syndrome
called beriberi and Wernicke-Korsakoff syndrome, vitamin B1 helps the body
produce energy and complete the process. Fat metabolism.
Vitamin B2 :
Or called riboflavin, its deficiency can cause a lack of
riboflavin, and the importance of this vitamin is to reduce the risk of free
radical formation in the body; because it has antioxidant properties.
Vitamin B3 :
Also known as niacin or niacinamide, its deficiency can
cause gallstones accompanied by other symptoms such as diarrhea, mental
illness, and dermatitis. Vitamin B3 can also reduce the risk of cardiovascular
disease.
Vitamin B5 :
Or better known as pantothenic acid, its deficiency can
cause numbness or paresthesia, so this vitamin is essential for maintaining a
healthy immune system and producing hormones and energy in the body.
Vitamin B6 :
Also known as pyridoxine, vitamin B deficiency can cause
anemia and peripheral neuropathy, and this vitamin also helps to form a
protective film around cells called myelin.
Vitamin B7 :
Or the so-called biotin, its deficiency can cause
dermatitis or enteritis, so this vitamin is necessary to maintain the health of
hair, nails, cells, and skin.
Vitamin B9 :
Or the so-called folic acid, the lack of vitamins during
pregnancy can lead to the birth of babies with birth defects, so this vitamin
is very important for maintaining the normal functioning of the nervous system.
Vitamin B12 :
In the form of cyanocobalamin or hydroxocobalamin,
vitamin B12 deficiency can lead to megaloblastic anemia, which is characterized
by the production of large numbers of red blood cells in the bone marrow and
immature. , This vitamin is necessary for the production of red blood cells and
nerve cells.
Vitamin C :
Or called ascorbic acid, its deficiency can cause
megaloblastic anemia, vitamin C is also important in helping the growth and
repair of human cells.
Vitamin D :
Ergocalciferol or Cholecalciferol can lead to deficiency
disease or osteomalacia, which is very important for the absorption of calcium.
And maintain bone health. Vitamin E: or so-called tocopherol, its deficiency is
rare, but it can cause hemolytic anemia in newborns.
Vitamin K :
Or called chloroplast quinone, its deficiency can lead to
hemorrhagic diathesis, it should be noted that vitamin K can reduce excessive
bleeding, help blood clot and maintain heart and bone health.
Sources of vitamins
The content of vitamins in food varies, and the table
below lists the most important foods that each vitamin can provide:
Vitamin A: carrots, apricots, cantaloupe.
Vitamin B 1: meat without fat, nuts, seeds, and whole
grains.
Vitamin B2: milk and other dairy products, green leafy
vegetables.
Vitamin B3: beans, fish, poultry.
Vitamin B5: broccoli, white sweet potatoes, and mushrooms.
Vitamin B6: avocados, bananas, nuts.
Vitamin B7: nuts and chocolate.
Vitamin B9: beetroot, lentils, peanut butter.
Vitamin B12: shellfish, eggs, milk.
Vitamin C: citrus fruits, strawberries, Brussels sprouts.
Vitamin D: salmon and high-fat fish such as milk and
dairy products.
Vitamin E: mango, asparagus, vegetable oil.
Vitamin K: cauliflower, kale, beef.
In this article we learned about the search for vitamins and the most important sources of vitamins read also Keto Diet Foods