What is the importance of vitamins
Vitamins are organic compounds that the body needs in certain proportions so that it can perform its vital functions. A balanced diet that contains vegetables, fruits, meat, whole grains, legumes, and dairy is the main source for obtaining them. This is because the body cannot manufacture it by itself in sufficient quantities, or through exposure to sunlight enough to obtain vitamin D, or take nutritional supplements to provide the body with it in some cases, such as : vitamin deficiency that leads to various health problems that affect It affects people's lives from heart diseases, cancers, and osteoporosis, and is also considered essential for pregnant women. Vitamins include thirteen sorts and are divided into: water-soluble nutrients and fat-soluble nutrients.
Water-soluble vitamins
These vitamins move freely in the body and the body does not store them for long periods, as it needs them in small quantities, and these vitamins are divided according to their solubility in water into several sections, and the following are mentioned:
Vitamin B1: It has an important role in basic chemical reactions in the body, as it contributes to converting nutrients into energy, and it can be obtained from whole grains and nuts.
Vitamin B2: It contributes to the process of converting vitamin B6 to its active form, and the amino acid tryptophan to vitamin B3, and it also has a role in energy production, and it is one of the food colorings as it is distinguished by its yellow color, and dairy products and leafy vegetables are a good source for it.
Vitamin B5: It performs important functions in metabolism and contributes to the formation of amino acids. It has quite a few sources, the maximum essential of which are: red meat and sunflower seeds.
Vitamin B6: In addition to its function in lots of chemical reactions, strength production, and metabolism, it contributes to the formation of many neurotransmitters and white blood cells, and it may be received from numerous types of meat inclusive of the red meat liver.
Vitamin B7: It has an essential role in the formation and metabolism of amino acids. Examples of its assets are meat, dairy products, and mushrooms.
Vitamin B9: or what is called folic acid, which is especially necessary during pregnancy and lactation, and its deficiency causes anemia; This is due to its role in the formation and growth of cells such as white and red blood cells, and leafy vegetables, legumes, and lamb's liver are good sources of it.
Vitamin B12: which is involved in many vital processes as one of the auxiliary molecules; It contributes to the formation of red blood cells and DNA, and is necessary for cell division, in addition to its role in the nervous system; It contributes to maintaining and developing brain functions, and is also involved in the production of energy from protein and fats, and can only be obtained from animal sources. Therefore, vegetarians and the aged are counseled to catch up on the deficiency with the aid of using taking it inside the shape of dietary supplements.
Vitamin C: It is an important antioxidant in the body, and contributes to the formation of collagen necessary to strengthen bones and various body tissues. It also contributes to strengthening the immune system, and vegetables and fruits are the main sources of it.
fat-soluble vitamins
These vitamins are stored for a long time in the liver and fatty tissues, so their increased consumption can cause poisoning, and they are benefited and absorbed when eaten with a diet that contains a high percentage of fat, and the following is an explanation of their benefits:
Vitamin A: It improves the health and safety of eyesight, in addition to its role in strengthening the immune system, and it can be obtained from animal sources such as liver, cod liver oil, and from vegetable sources such as carrots and pumpkin.
Vitamin D: plays an important role in growth, development, and promoting bone health, in addition to it affects muscle work and the immune system, and it can be obtained through exposure to sunlight, and fish, fortified milk, and fish oil are good sources for it. The Benefits of Vitamin D
Vitamin E: It is an antioxidant that helps the body get rid of free radicals that contribute to the formation of cancer cells, and it can be obtained from nuts such as almonds and hazelnuts, in addition to sunflower oil and its seeds.
Vitamin K: It has an important role in the process of blood clotting, and this appears in protecting the body from bleeding when exposed to small scratches, and reducing the risk of heart disease, and is also important in promoting bone health. Liver, spinach, parsley, and egg yolk are among the Its most important source.
Vitamin deficiency problems
People's need for vitamins varies according to their age, health conditions, and daily food intake; Where a diet lacking nutrients such as minerals and vitamins, or their absorption defect as a result of taking some medications or having some diseases, can lead to vitamin deficiency problems, which are common health problems, and can be diagnosed by several symptoms, for example, vitamin B deficiency may lead 12 to severe anemia, and vitamin D deficiency leads to weak bone growth and stunted growth, and this deficiency can be treated by obtaining a diet containing sources of these vitamins or obtaining nutritional supplements, after consulting a doctor.