vitamins and their sources
Vitamins are organic substances, containing the element carbon in addition to the basic nutrients that the body needs.
as the body may manufacture some of these vitamins in insufficient quantities or some of them may not be
manufactured at all.
So the body’s needs for vitamins are covered by eating food, and it should be noted
The vitamins differ among themselves with their functions and the amount that the body needs for each type.
and it is worth noting that one of the best ways to cover the body’s need for vitamins is to adopt a balanced diet that contains a variety of healthy foods such as fruits, vegetables, low-fat dairy, and plenty of fluids.
Healthy oils, proteins, and whole grains, and according to the Centers for Disease Control and Prevention, vitamins in general are important for maintaining cell function, growth, and development.
Types of vitamins
Vitamins are divided into two groups as follows:
Fat-soluble vitamins: They include vitamin A, vitamin D, and vitamin E, in addition to vitamin K.
These vitamins are stored in fatty tissues and the liver, and are absorbed through the intestines with the help of fats.
It is worth noting that fat-soluble vitamins Fat soluble can remain stored in the body for several days and sometimes
months; It is easier to store than water-soluble vitamins.
Water-Soluble Vitamins: They contain vitamin C and a group of B vitamins, and the body needs to compensate for this type of vitamins more than fat-soluble vitamins, and the reason is that water-soluble vitamins do not remain in the body.
Long time; Where the body cannot store them, and the quantities of these vitamins in food can decrease during storage and preparation.
The importance of vitamins and their sources for the body
Vitamins provide many health benefits to the human body, and the following points represent the benefits of each vitamin and the symptoms of its deficiency:
Vitamin A: which may be in the form of retinol, or retinal, and its deficiency leads to night-blindness and keratomalacia.
A disorder that affects The eye, which causes dryness of the cornea.
So this vitamin is necessary to maintain the health of the eyes and vision, and it is also important to maintain the health of bone tissue and skin.
Vitamin B2: or what is called riboflavin, and its deficiency leads to riboflavin deficiency, and the importance of this
vitamin lies in reducing the risk of free radicals that form in the body;
This is because it has antioxidant properties.
Vitamin B3: or the so-called niacin, or niacinamide, and its deficiency leads to Pellagra, and is accompanied by other
symptoms such as diarrhea, mental disorders, and dermatitis.
Vitamin B3 also reduces the risk of cardiovascular disease.
Vitamin B5: or the so-called Pantothenic Acid, and its deficiency leads to:
Numbness or numbness of the extremities (paresthesia),
and therefore this vitamin is necessary to maintain the health of the immune system.
and the production of hormones and energy in the body.
vitamins and their sources
Food varies in its content of vitamins, and the following table shows some foods that contain each vitamin:
|Vitamin A||Carrots, apricots, and cantaloupe.|
|Vitamin B1||Meat (without fat), nuts, seeds, and whole grains.|
|Vitamin B2||Milk and other dairy products, green leafy vegetables.|
|Vitamin B3||Legumes, fish, and poultry.|
|Vitamin B5||Broccoli, white sweet potatoes, and mushrooms.|
|Vitamin B6||Avocado, banana, and nuts.|
|Vitamin B7||Nuts, and chocolate.|
|Vitamin B9||Beetroot, lentils, and peanut butter.|
|vitamin C||Citrus fruits, berries, Brussels sprouts, bell peppers, cabbage and spinach.|
|Vitamin D||Fatty fish such as salmon, fortified milk and dairy products, fortified cereals, cod liver oil, and egg yolks.|
|Vitamin E||Green leafy vegetables, almonds, hazelnuts, and vegetable oils.|
|Vitamin K||Green leafy vegetables, broccoli, avocado, kiwi, grapes, beef.|
|Vitamin||Recommended amounts for women||Recommended amounts for men|
|Vitamin A||700 mcg||900 micrograms|
|Vitamin D||600-800 IU||600-800 IU|
|Vitamin E||15 milligrams||15 milligrams|
|Vitamin K||90 micrograms||120 micrograms|
|Vitamin C||75 milligrams||90 milligrams|
|Vitamin B1||1.1 milligrams||1.2 milligrams|
|Vitamin B2||1.1 milligrams||1.3 milligrams|
|Vitamin B3||14 milligrams||16 milligrams|
|Vitamin B5||5 milligrams||5 milligrams|
|Vitamin B6||1.3-1.5 milligrams||1.3-1.7 milligrams|
|Vitamin B7||30 micrograms||30 micrograms|
|Vitamin B9||400 micrograms||400 micrograms|
|Vitamin B12||2.4 mcg||2.4 mcg|