Vitamins

Vitamin A is essential for healthy skin, hair, and eyes. It protects the body against infections and supports the body against diseases through its antioxidant effect. It is also a necessary vitamin for reproduction, growth, and development.

Vitamin A deficiency can lead to problems such as night blindness, dry skin, and a weakened immune system.

Vitamin A exists in two forms: retinol and beta-carotene. Beta-carotene is converted into vitamin A in the body. Retinol is found in animal-derived foods such as full-fat milk, butter, cheese, egg yolks, liver, and fatty fish. Beta-carotene is found in fruits and vegetables such as carrots, watercress, spinach, tomatoes, apricots, sweet potatoes, and mangoes.

Vitamin C helps protect the body against the harmful effects of free radicals through its antioxidant effect. It is necessary for collagen formation, which makes up a significant part of connective tissue. It is important for healthy skin, bones, cartilage, and teeth. It helps prevent anemia by aiding iron absorption. Since vitamin C is not stored in the body, it is necessary to consume foods rich in vitamin C daily. If not enough is obtained, it can lead to weakened resistance to infections, bleeding gums, and slow wound healing. The most serious problem that can result from this vitamin deficiency is scurvy.

The best-known sources of vitamin C include broccoli, Brussels sprouts, tomatoes, citrus fruits, kiwi, cabbage, mulberries, and peppers.

Vitamin D, along with calcium and phosphorus, is essential for strong bones and teeth. It helps protect against osteoporosis by increasing calcium absorption.

Vitamin D deficiency can lead to rickets in children and osteomalacia in adults. It can cause problems such as sleep disorders, appetite disturbances, weight changes, diarrhea, and vomiting.

Since the main source of vitamin D is sunlight, it is also called the sunshine vitamin. Getting 10-15 minutes of sunlight a day is sufficient for vitamin D synthesis. Vitamin D is not found in its active form in foods containing vitamin D; it becomes active when we get sunlight. Dietary sources include mackerel, sardines, eggs, liver, and oily fish. Vitamin E is a powerful antioxidant. It strengthens the immune system. It is effective in preventing heart disease. It has properties that strengthen blood circulation.

Vitamin E is found in fat-rich foods such as vegetable oils, margarine, avocados, nuts, and seeds. It is present in small amounts in green leafy vegetables.

Vitamin K helps blood clot after a cut or injury. It plays a role in the production of prothrombin, which is necessary for blood clotting.

Vitamin K can also be produced by bacteria in the intestines, and its dietary sources are green leafy vegetables, broccoli, spinach, and asparagus.

Vitamin B1 breaks down carbohydrates into glucose, which provides energy to the body. It has a regulatory effect on blood circulation and protects against atherosclerosis.

Vitamin B1 deficiency can lead to fatigue, loss of appetite, headaches, muscle fatigue, forgetfulness, depression, irritability, and heart problems. Severe deficiency causes Beri-Beri disease. Dietary sources of vitamin B1 are; Whole grains, bread, fortified breakfast cereals, oats, dairy products, yeast extract, legumes, nuts, and red meat are sources of vitamin B2.

Vitamin B2 is essential for energy metabolism, healthy eyes, skin, hair, and nails.
B2 deficiency can cause flaky and dry skin, cracked lips, and problems with wound healing.
Sources of vitamin B2 include milk, cheese, yogurt, eggs, meat, fortified breakfast cereals, almonds, yeast extract, and some leafy green vegetables.

Vitamin B3 works with vitamins B1 and B2 in carbohydrate metabolism. It has effects such as keeping the skin healthy, ensuring the proper functioning of the nervous and digestive ystems, and regulating blood circulation.

Vitamin B3 deficiency is rare. It causes skin problems, weakness, fatigue, and loss of appetite. In severe deficiency, pellagra occurs.

Sources of vitamin B3 include potatoes, whole wheat and yeast extract, red meat, chicken, fish, and nuts.

Vitamin B5 keeps the nervous system and skin healthy. It fights against stress. Vitamin B5 deficiency is rare because it is found in many foods.

Sources of vitamin B5 include nuts, eggs, yogurt, beans and yeast extract, fish, poultry, and red meat.

Vitamin B6 is necessary for the formation of red blood cells, antibodies, and brain chemicals. It is important for heart health due to its effect against homocysteine.

Vitamin B6 deficiency is rare. Depression, headaches, irritability, and cracked lips and tongue may occur.

Vitamin B6 is found in many foods such as fish, organ meats, eggs, yeast extract, brown rice, soybeans, oats, peanuts, walnuts, avocados, and bananas. Vitamin B7 (Biotin) is necessary for energy production. It is also important for healthy skin and hair.

Vitamin B7 (Biotin) deficiency can cause hair and scalp rashes, depression, fatigue, and nausea.

Vitamin B7 (Biotin) is found in liver, yeast, beans, nuts, brown rice, milk, cheese, yogurt, and eggs.

Vitamin B9 (Folic acid) is essential for the formation of red blood cells. It also works with vitamin B12 to protect the nervous system. It is necessary for a healthy pregnancy, with effects on the baby’s mental development and protection against birth defects.

B9 deficiency (folic acid) can cause fatigue, weakness, and depression. Severe deficiency results in a type of anemia. It can cause birth defects such as spina bifida.

Sources of vitamin B9 (folic acid) include dark green leafy vegetables, spinach, kale, peas, green beans, oranges, fortified breakfast cereals and bread, yeast extract, nuts, and legumes.

Vitamin B12 is essential for the formation of red blood cells, normal nerve function, and energy production.

Vitamin B12 deficiency can lead to memory loss, excessive coldness, or pernicious anemia.

Sources of vitamin B12 include: Meat, fish, chicken, eggs, milk, and cheese.