Vitamins are the most necessary complement of 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 dependent on taking vitamin supplements from outside. Vitamins have a great effect especially in the regulation of metabolism, healing of skin diseases, formation of hair and nail structure, and elimination of toxins.
What is a Vitamin? What Do Vitamins Do?
Vitamins are called organic nutrients that benefit the body in more than one food and contribute to the regular functioning of metabolism. The role of vitamins is very important for individuals to continue their lives in a healthy way. Vitamins also have more than one task in our body. Especially being aware of these tasks contributes to a healthy diet. For this reason, the duties of vitamins should be known and vitamin supplements should be made to the body.
The amount of vitamin values in the body of a healthy person is of great importance. Vitamin provides great benefit to bone development as well as the formation of blood cells. In addition, vitamins help the metabolism to work regularly and help the person to fight diseases. When vitamins are not at a sufficient level in the body, vitamin supplements should be made to the body. Supporting the body through food or supplements recommended by the specialist doctor increases our resistance. Vitamin supplementation is necessary not only to get rid of diseases, but also to maintain a healthy life.
What are the Tasks 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 tasks of vitamins are as follows;
- 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 of cramp pain in the muscles.
- It prevents clogging of the vessels and equalizes the fat content in the blood.
- It provides rapid healing of wounds in the body.
- It helps to solve problems such as stress and fatigue 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 mother and baby health before and after pregnancy.
The rate of vitamins that should be consumed daily varies according to the needs of individuals and the content of vitamins. As a result of some research, vitamin values that a healthy individual should use daily have been determined. These values may vary according to gender and age groups. For example, the daily amount of vitamin K that a healthy individual should use is 15-30 mcg for a child and up to 80 mcg for an adult male. In order to avoid health problems caused by vitamin deficiency, care should be taken to eat regularly and take adequate vitamin supplements. It is also necessary to have regular blood tests to prevent bigger problems caused by vitamin deficiencies.
What are Vitamin Groups?
Vitamins are divided into two groups as water-soluble or fat-soluble;
Water soluble vitamins: Vitamin C and all subtypes of vitamin B are in the category of water-soluble vitamins. Water-soluble vitamins do not take up space in the human body and do not stay there for long. They are excreted from the body through urine. Because they are not easily stored, people need water-soluble vitamin supplements instead of fat-soluble vitamins.
Fat-soluble vitamins: Vitamins A, D, E and K are fat-soluble. The human body stores fat-soluble vitamins in fat tissue or in the liver. These vitamins can remain in the body for weeks or months. The fats ingested during consumption contribute to the spread of fat-soluble vitamins throughout the body through the digestive system. Vitamins A and D can be stored in the body, which can lead to a risky vitamin excess. According to research, there are 13 types of vitamins. The definition of vitamins does not include the other three essential nutrient groups defined as minerals, essential fatty acids that cannot be made in the body and essential amino acids. Most vitamins do not consist of a single component, but of groups of related components.
The known types of vitamins are A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E and K. It is necessary to take the necessary vitamin supplements for the body in every season. Only in winter, when there is less exposure to the sun, vitamin D and in summer, vitamin A, which maintains the integrity of the skin and helps protect it from the harmful effects of UV rays, can be a little more prominent.
Vitamin A: Vitamin A, also called beta carotene, retinol and retinal, 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, melon, 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 cabbage.
Vitamin B2: Vitamin B2 is called riboflavin. Vitamin B2 is soluble 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 in 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 to grow. Vitamin B3 deficiency is characterized 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, 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. Among the known symptoms of vitamin B5 deficiency, numbness in the hands and feet or a pinprick sensation is observed. 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. Vitamin B6 deficiency causes anemia and skin rashes. Vitamin B6 is found in foods such as milk and dairy products, legumes, fish and seafood, liver.
Vitamin B7: Vitamin B7, whose chemical name is biotin, prevents hair loss. Water-soluble vitamin B7 helps metabolize proteins and fats. It is also of great importance for skin, hair and nails. Vitamin B7 deficiency can cause inflammation in the intestine. Vitamin B7 is found in foods such as cauliflower, sweet potatoes, mushrooms, bananas, walnuts and nuts.
Vitamin B9: The chemical names of water-soluble vitamin B9 include folic acid and folinic acid. Deficiency of vitamin B9, which is essential for the production of DNA and RNA in the human body, can pose a danger during pregnancy. Therefore, experts recommend folic acid supplements before and during pregnancy. Vitamin B9 is found in broccoli, spring onions, green beans, kiwi, lettuce, peas, liver and some fruits.
Vitamin B12: The chemical names of water-soluble vitamin B12 are cyanocobalamin, hydroxocobalamin and methylcobalamin. Vitamin B12 is very important for a healthy nervous system. Vitamin B12 deficiency can lead to anemia (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. Vitamin C is an important vitamin supplement for the human body. It helps collagen production and wound healing. It also strengthens blood vessels by contributing to the strengthening of the immune system. It also acts as an antioxidant. When vitamin C is taken inadequately, loss of appetite, weight loss, bleeding gums and fatigue are observed. Vitamin C is found in many fruits and vegetables. However, it is beneficial to consume vegetables and fruits without cooking for the contribution of vitamin C to the body.
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. Lack of vitamin D softens the bones.
Foods containingvitamin D include oily fish, eggs, shrimp and mushrooms that are sunlit in nature. In addition, UVB rays from the sun or other sources contribute to the body's need for vitamin D.
Vitamin E: The chemical names of fat-soluble vitamin E are tocopherol, tocotrienol. Vitamin E helps prevent stress. Vitamin E deficiency is not very common. Vitamin E is found in foods such as olive oil, hazelnut oil, vegetable oils, anchovies, salmon, kiwi, eggs and green leafy vegetables.
Vitamin K: The chemical names of fat-soluble vitamin K include phylloquinone and menaquinone. Vitamin K provides blood clotting in the human body. A deficiency of vitamin K can cause unusual bleeding. Vitamin K is commonly found in foods such as kale, figs, spinach and meat, eggs and cheese.