Vitamins represent a collection of natural compounds that the frame wishes in small quantities, and are characterized with the aid of using their solubility in both water or fat, and it's far less difficult for the frame to shop fat-soluble nutrients as compared to the ones dissolved in water, and at the existing time there are approximately thirteen recognized nutrients, and meals is the principle supply To get those nutrients, however, in a few unique instances, the character can be counseled with the aid of using the medical doctor to take dietary supplements.
The importance of vitamins
There is no specific function for vitamins, but rather their importance stems from the fact that each vitamin has its own function to avoid a deficiency in its levels in The human frame and as a result publicity of health problems. For example, maintaining normal levels of vitamin C helps to avoid anemia, Also, maintaining a normal level of vitamin A protects against night blindness, and high levels of vitamins above normal levels as a result of excessive consumption may result in some health problems.
Vitamin sources
Various vitamins can be obtained from various sources as follows:
- Vitamin B1: present in all food sources in moderate amounts.
- Vitamin B2: Found in dairy and milk products, green leafy vegetables, fortified bread, and whole grains.
- Vitamin B3: Meat of all kinds, including poultry, fish, vegetables, fortified bread, cereals, and peanut butter.
- Vitamin B6: All kinds of meat, in addition to vegetables and fruits.
- Vitamin B12: It is not found in plant foods, but is found in all kinds of meat, in addition to seafood, dairy products, and eggs.
- Vitamin A: eggs, fortified milk, cheese, cream, ghee, liver, as well as dark green vegetables, apricots, cantaloupe, carrots, sweet potatoes, and pumpkin.
- Vitamin D: Available in the liver, egg yolk, ghee, milk, oily fish, and sunlight also helps the skin to form vitamin D when exposed to it.
- Vitamin K: found in green leafy vegetables, vegetables of the cabbage family, and milk, and is also produced by gut bacteria.
- Vitamin E: green leafy vegetables, wheat seeds, unsaturated vegetable oils, liver, egg yolk, nuts.
- Vitamin C: It is found in citrus fruits such as oranges, kiwis, strawberries, papaya, cantaloupe, and vegetables such as those belonging to the cabbage family, tomatoes, potatoes, and peppers.
- Biotin: present in many types of foods, in addition to its production in the intestine by bacteria.
- Folic acid: found in green leafy vegetables, legumes, seeds, orange juice, and liver, in addition to being included in most refined grains.
- Pantothenic acid: It is widely found in foods.