Vitamins: It is a term given to organic compounds that living things need in small quantities, knowing that the body obtains most of them from food; This is due to his inability to manufacture them, or to manufacture sufficient quantities of them. It is worth noting that all vitamins are important and necessary for human health; Each of them has a different function in the body, and it needs them in different quantities as well, and the deficiency of any of them usually leads to the emergence of health problems, and it should be noted that there are 13 different types of vitamins, divided into water-soluble vitamins, and fat-soluble vitamins, the best source of food. For vitamins, however, it may be recommended to take vitamin supplements in some cases.
Fat soluble vitamins
These vitamins dissolve in fats and are stored in fatty tissues and the liver inside the body. To be used later, knowing that there are four types of them, namely
Vitamin A: It is a group of compounds called ( Retinoids), which are found in the human body, and some foods, and it is worth noting that promoting healthy eyesight is one of the most important functions of vitamin A in the body, in addition to supporting the functions of the immune system. Fish liver oil, animal liver, and butter are among its most important animal sources, while its vegetable sources provide other compounds called (carotenoids); Note that beta-carotene is the most common and abundant form, found in kale, carrots, and spinach.
Vitamin D: Vitamin D is synthesized in the body; And that when exposed to sunlight, and it is worth noting that it plays a key role in maintaining bone health, preventing its loss, and supporting the health of the immune system, and although it is manufactured in the body, it is found in some foods, such as fish oil, fatty fish, and mushrooms. that have been exposed to ultraviolet rays, and milk products fortified with it.
Vitamin E: Vitamin E is one of the most important antioxidants that protect against the effect of free radicals, which can cause cancer, although there are 8 different types of it; However, tocopherol is the most abundant type, and it is found in seeds, such as sunflower seeds or its oil, and nuts, such as hazelnuts, almonds, and vegetable oils, such as wheat germ oil.
Vitamin K: There are two types of Vitamin K; One of them is vitamin K1, which is found in plant sources, while the other is vitamin K2, and it is found in animal sources. It is worth noting that blood clotting is the most important function of vitamin K in the body; It prevents excessive bleeding when exposed to cuts and scrapes, even minor ones, as well as reducing the risk of heart disease, promoting bone health, and reducing calcium buildup in the blood.
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First: Vitamin A
Natural Sources of Vitamin A
- It is found in dark green leafy vegetables such as broccoli, spinach, and others.
- Vitamin A is found in animal sources such as beef liver and cod liver oil.
- In whole grains, the best of them is oats, which contain a high percentage of it.
Second: Vitamin B
Vitamin B - B complex vitamins are very important for health in general, and vitamin B includes many types such as vitamin B1, B2, B5, B6, B7, B9, B12.
Contributes to the body's metabolism, and protects against many diseases.
Helps protect from exposure to infections that affect the skin and the body in general.
Helps grow hair and maintain its luster.
Vitamin B contributes to the breakdown of fatty acids in the body, and it also makes good cholesterol.
Prevents rheumatic diseases, and treats thyroid hormone deficiency.
Helps form red blood cells, which reduces anemia and anemia.
Protecting the fetus from exposure to congenital malformations during pregnancy.
Protecting brain cells from being damaged, and protecting the central nervous system in the brain.
Natural Sources of Vitamin B
It is found in meat and fish, especially salmon and poultry
Dairy products are high in vitamin B.
Various legumes, including beans, lentils and wheat bran.
Leafy green vegetables, broccoli, oranges and bananas.
Third: Vitamin C
Vitamin C is an antioxidant that protects the body from various diseases, and maintains healthy bones and teeth.
Protection from various heart diseases and related diseases such as thrombosis and atherosclerosis.
Vitamin C helps boost the body's immunity, which protects against diseases, especially cancerous diseases.
Protection from colds and flu.
Natural Sources of Vitamin C
- Red pepper is a natural source of vitamin C and contains 3 times more than oranges of this type of vitamin.
- Kiwis and berries contain vitamin C.
- Papaya is a tropical fruit that provides vitamin C to the body.
- Cauliflower and broccoli are important vegetables that contain a high percentage of the vitamin.
Fourth: Vitamin D
Vitamin D is an important vitamin that helps form bones and prevent diseases that affect them, such as osteoporosis, rheumatic diseases, and others.
Protection from exposure to rickets in children.
It is possible to get vitamin D-D through sunlight, which helps to boost it in the body.
Natural sources of Vitamin D
- Dairy products are among the foods that are high in vitamin D.
- All types of fish contain the right amount of vitamin D the body needs.
- Mushrooms, oysters, and eggs are important foods that contain vitamin D.
- One of the most important natural sources that provide the body with a very large amount of vitamin D, is the sun before noon.