Vitamins:
They are auxiliary nutrients that can not be synthesized in the body (or because they can be synthesized in insufficient amounts) which must be taken from outside, and that ensure the continuation of normal body functions. It is necessary for the continuation of a healthy life. It comes from the Latin word “vita” which means life.
Many vitamins are found in a precursor provitamin or food and are converted into active form in the body. Beta-carotene which is the most important of the provitamin A compounds is a good example to that. The deficiency of some vitamins can cause chronic illnesses and too much intake can also cause toxicity.
Vitamins fall into two groups;
Fat soluble vitamins: Vitamins A, D, E, K.
These vitamins can be stored in the body in large quantities. Therefore, the development of a deficiency takes longer than water-soluble vitamins. However due to their solubility a lot can be stored and a toxicity situation may occur.
Vitamin A:
It is important for vision, growth, strength of reproductive epithelial cells and for the adequacy of the immune system.
Most animal origin foods; liver, fish oil, milk, butter, eggs, dark green leafy vegetables (spinach, green pepper, etc.), yellow orange fruits and vegetables (carrot, orange, apricot, tomato, etc.).
Vitamin D:
It is taken both through nutrition and sunlight. It’s necessary for normal skeletal development of babies and children and it’s necessary for the maintenance of normal bone structure of adults.
It’s mostly found in fish oil, fish, liver, egg yolk, butter, enriched foods (i.e margarine) and sunlight.
Vitamin E :
It acts as an antioxidant. It accelerates wound healing, protects vascular health and cleans the body from harmful substances in school and adolescence when the metabolic rate increases.
They’re mostly in vegetable oils, legumes, cereals, oilseeds, green leafy vegetables, soy.
Vitamin K:
It helps create prothrombin and other factors for blood clotting and contributes to bone metabolism.
It is mostly found in spinach and similar green vegetables, legumes, fish, liver, coffee and tea.
Vitamins seen in water: C and B group vitamins
Contains vitamin C and B vitamins: thiamine (B1), riboflavin (B2), niacin, pyridoxine (B6), folic acid, B12, pantothenic acid and biotin. Most of it is related to energy metabolism. Niacin as NAD and riboflavin as FAD are involved in energy transfer in Krebs cycle and electron transport chain.
Thiamine (B1):
Vitamin is needed for the development of the nervous system and rapid metabolism during the growth period.
Thiamine is mostly found in liver and other organ meats, meat milk, legumes, cereals (wheat, corn, rice), walnuts, nuts, eggs, yeasts.
Riboflavin (B2):
It plays a role in energy production. It enables cells to use oxygen better by affecting their development and respiration. With this, it has a beneficial effect on vision and hair, skin and skin health.
It is found mostly in milk, mushrooms, spinach, liver, enriched grains.
Niacin (B3):
It plays a role in vital functions for the human body and it’s necessary for cells to use oxygen. It enables the use of nutrients such as protein, fat and carbohydrates in the body.
Found in mushrooms, bran, tuna, salmon, chicken, beef, liver, peanuts, enriched grains.
Folic acid:
Cardiovascular health is important because it is associated with some types of cancer and various birth abnormalities.
Green leafy vegetables, orange juice, giblets, sprouts, sunflower seeds
Pantothenic acid:
It is a coenzyme that plays a role in energy metabolism, fat synthesis, and fat breakdown.
Mushrooms, liver, broccoli, eggs; most foods contain some.
Vitamin B12 (cobalomine):
It’s deficiency causes the loss of myelin, a white substance that covers nerve cells, leading to nervous system problems and anemia.
Most animal foods, especially offal, oysters
Biotin:
It is known to be involved in the formation of many tissues, including skin, hair and nail structure, and it’s a vitamin needed for the functioning of different metabolisms in the body.
Found in cheese, egg yolk, cauliflower, peanut butter, liver.
Vitamin C (ascorbic acid):
Makes connective tissue synthesis, hormone synthesis, neurotransmitter synthesis.
It ensures the absorption of iron from herbal sources in the body, assists in the production of collagens, protects the health of your gums, protects against infections and strengthens your immune system.
It’s mostly found in citrus fruits, strawberries, broccoli and greens.
