Vitamins | All You Need To Know About Vitamins
Vitamins form a group of organic compounds that the body needs in small quantities, they are characterized by their solubility either in water or in fats, and it is easier for the body to store vitamins dissolved in fats compared to those dissolved in water. At the present time, there are about 13 of the known vitamins, and food is the main source to get these vitamins, but in some special cases a person may be advised by a doctor to take nutritional supplements.
The importance of vitamins:
There is no specific function of vitamins, but its importance stems from the fact that each vitamin has its own function that works to avoid the occurrence of deficiencies in its levels in the human body and thus exposure to health problems, for example, maintaining normal levels of vitamin C helps to avoid poverty Blood, as well as maintaining the normal level of vitamin A protects against night blindness, as higher levels of vitamins than normal levels as a result of excess consumption may result in some health problems.
Sources of vitamins:
Various vitamins can be obtained from multiple sources as follows:1– Vitamin B1: it is found in all food sources in moderate quantities.
2– Vitamin B2: it is available in dairy and milk products, green leafy vegetables, fortified bread, and whole grains.
3– Vitamin B3: it is found in all kinds of meat to include poultry, fish, vegetables, fortified bread, cereals, and peanut butter.
4– Vitamin B6: it is found in all kinds of meat, in addition to vegetables and fruits.
5– 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.
6– Vitamin A: it is available in eggs, fortified milk, cheese, cream, ghee, and liver, as well as dark green vegetables, apricots, melons, carrots, sweet potatoes, and squash.
7– Vitamin D: it is available in the liver, egg yolks, ghee, milk, fatty fish, and sunlight also helps the skin to form vitamin D when exposed to it.
8– Vitamin K: it is found in green leafy vegetables, cabbage, and milk family vegetables, and is also produced by intestinal bacteria.
9– Vitamin E: it is available in green leafy vegetables, wheat seeds, unsaturated vegetable oils, liver, egg yolks, and nuts.
10– Vitamin C: it is available in citrus fruits such as oranges, kiwis, strawberries, papaya, melons, and vegetables, such as those belonging to the cabbage family, tomatoes, potatoes, and peppers.
11– Biotin: it is found in many types of foods, in addition to being produced in the intestine by bacteria.
12– Folic acid: it is found in green leafy vegetables, legumes, seeds, orange juice, and liver, in addition to being included in most of the refined grains.
13– Pantothenic acid: it is widely found in foods.
The best way for person to get these types of vitamins is follow a healthy diet, if he does not get enough suitable foods he can get healthy nutritional supplements. And here the emphasis must be placed on the number of vitamins a person takes, where the necessary vitamins must be taken in a manner moderate, we should not take it excessively, because some people think that having these many vitamins is good for the health of the body, and this belief is wrong; because a lot of food, even if it is healthy foods, lead to a disturbance in the person’s body and reflected negatively.
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