Vitamins are organic compounds that play important roles in trace amounts in maintaining normal growth and nutrition. It is not used by the body as a source of energy. It is not produced by the body and must be obtained through food. Vitamins are found in many foods and are divided into fat-soluble vitamins and water-soluble vitamins.
Water-soluble vitamins do not accumulate in the body and are excreted. So you have to keep taking it. On the other hand, fat-soluble vitamins, especially vitamin A, are stored in the liver for up to two years and remain in the body. Therefore, fat-soluble vitamins do not need to be consumed every day, and excessive intake can accumulate in the body and cause toxicity. Fat-soluble vitamins include vitamins A, D, E, and K, which are more resistant to heat than water-soluble vitamins and are absorbed with fat. Fat-soluble vitamins are absorbed from the intestine by bile salts and transported through the lymphatic system to various parts of the body. Vitamins A and D are stored in the liver, while vitamin E is stored in body fat and reproductive organs. Vitamin K is stored in relatively small amounts. Water-soluble vitamins are abundant in fruits, vegetables and high-protein foods. The peel of the fruit protects the vitamins of the fruit. When exposed to air, small amounts of vitamins (especially vitamin C) react with oxygen and are lost. Most vitamins are sensitive to air, heat and light.
Vitamin A is necessary for vision, growth and development. Deficiency causes dry skin and eyes, impaired vision, night blindness and dry cornea. It is found in eggs, oily fish, and leafy vegetables.
Vitamin D aids in the absorption of calcium. Deficiency can lead to bone health problems such as rickets. High in eggs, oily fish, meat, cod liver oil, and more.
Vitamin E acts as an antioxidant and protects cell membranes. Keeps skin and eyes healthy and boosts immunity. Deficiency can cause infertility and muscular dystrophy. High in wheat malt oil, peanut oil, olive oil, avocado, and more.
Vitamin K is needed to make blood clotting agents. Deficiency can cause blood clotting disorders, bleeding and bruising. It is found in large amounts in green-yellow vegetables, eggs, liver, and milk.
Vitamin F is linoleic acid, which helps build cholesterol, prevent heart disease, and maintain healthy skin and hair. It also has the effect of losing weight by burning saturated fatty acids. When deficient, it causes eczema, acne, stunted growth in children and reduced immunity to infections. Vitamin F is abundantly found in sesame oil, perilla oil, legumes, soybean oil, sunflower oil, cooking oil, and grain seed oil.
*Vitamin P is a type of water-soluble vitamin also called bioflavonoid. It exists with natural vitamin C. As a natural product extracted from citrus fruits, it protects peripheral blood vessels, prevents bleeding and bruising, and has antioxidant, antibacterial and anti-inflammatory properties. It is effective in reducing the incidence and mortality of cardiovascular disease, cancer and diabetes.
The functions, deficiency symptoms and foods containing water-soluble vitamins are summarized in the table below. Note please. Hope this helps.
!!!๐ Guideline
- Vitamin A is said to cause headache, drowsiness, fatigue, nausea and vomiting when consumed in excess of 10,000 IU per day.
- High doses of niacin(vitamin B3) in excess of 35 mg per day can cause redness or itching, while niacin in excess of 500 mg per day can cause liver damage and serious side effects.
- Vitamin B6 can cause reversible nerve damage when consumed in excess of 100 mg per day.
- Vitamin E acts like a blood thinner, so if you are taking blood thinners such as aspirin or warfarin, you should talk to your doctor before taking any supplements.
| vitamin | function | in deficiency | in foods | suggested daily intake |
fat soluble vitamins | A | Necessary for vision, growth and development | Dry skin and eyes, visual impairment night blindness, corneal dryness | Eggs, oily fish, leafy vegetables, etc. | 5000 IU |
D | aids in absorption of calcium | Abnormalities in bone health such as rickets | Eggs, oily fish, meat, cod liver oil, etc. | 5 ug | |
E | Antioxidant. cell membrane protection. Helps keep skin and eyes healthy and boosts immunity | infertility, muscular dystrophy | wheat malt oil, peanut oil, olive oil, avocado, etc. | 100 to 400 IU | |
K | Necessary to make blood clotting agents | It can cause blood clotting disorders, bleeding, and bruising. | Green leafy vegetables, eggs, liver, milk, etc. | 75 ug | |
*F | Linoleic Acid. cholesterol accumulation and prevention of heart disease, healthy skin and hair. It also has the effect of weight loss by burning saturated fatty acids. | Eczema, acne, stunted growth in children, reduced immunity to infections, etc. | Sesame oil, perilla oil, legumes, soybean oil, sunflower seed oil, food oil, grain seeds, etc. | | |
water soluble vitamins | B 1 | Thiamine. Helps generate energy and improves muscle and nerve function | Causes beriberi, headache and irritability | Bananas, nuts, tuna, etc. | 1.2 mg |
B 2 | Riboflavin. Important for metabolism, healthy skin, eyes and nervous system | weakness, causing anemia, glossitis and stomatitis | Eggs, rice, milk, etc. | 1.5 mg | |
B 3 | Involved in nervous system, brain, cardiovascular system, blood, skin, metabolism | | Meat, eggs, fish, etc. | 16 mg | |
B 5 | Important for metabolism, neurotransmitters, hormones, and hemoglobin production | | Poultry meat such as eggs, chickens, ducks, tomatoes, etc. | 5 mg | |
B 6 | Involved in nerve function, metabolism, production of antibodies and hemoglobin | | Meat, poultry meat, eggs, etc. | 2 mg | |
B 7 | Biotin, important for healthy bones, hair and fat metabolism | Dermatitis, muscle pain, tongue edema | Whole wheat bread, egg yolk, avocado, etc. | | |
B 9 | Folic acid, essential for healthy fetal gut development in pregnant women | fetal spinal deformity | Chickpeas, broccoli, bananas, etc. | 400 mg | |
B12 | Involved in metabolism, red blood cells | pernicious anemia | fish, milk, meat, etc. | 6 mcg | |
C | It helps the growth and recovery of various human tissues such as antioxidant, collagen, hormone synthesis, infection resistance, iron absorption increase, and antioxidant. Cold prevention and immunity | Wounds do not heal well, chronic fatigue, bone and tooth growth retardation, scurvy | Fresh fruits and vegetables such as oranges, strawberries, and broccoli etc. | 100 to 500mg | |
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