Research on vitamins and their sources

Vitamins and their sources

Vitamins

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:

VitaminFood sources
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.
Vitamins and their sources
VitaminRecommended amounts for womenRecommended amounts for men
Vitamin A700 mcg900 micrograms
Vitamin D600-800 IU600-800 IU
Vitamin E15 milligrams15 milligrams
Vitamin K90 micrograms120 micrograms
Vitamin C75 milligrams90 milligrams
Vitamin B11.1 milligrams1.2 milligrams
Vitamin B21.1 milligrams1.3 milligrams
Vitamin B314 milligrams16 milligrams
Vitamin B55 milligrams5 milligrams
Vitamin B61.3-1.5 milligrams1.3-1.7 milligrams
Vitamin B730 micrograms30 micrograms
Vitamin B9400 micrograms400 micrograms
Vitamin B122.4 mcg2.4 mcg
The body’s need for vitamins
Tags: body care

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