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What are vitamins ?


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Vitamins


   Vitamins are nutrients that the body needs to maintain its functions, perform metabolism, and immune processes. It is worth noting that some vitamins dissolve in fats and are stored in the body's fat cells. They also need fats to absorb them and may cause poisoning in If consumed in large quantities, because the body cannot get rid of them, while vitamins that dissolve in water are not stored in the body, as they are destroyed when cooking, and when consumed the body absorbs its need from them, then the excess amounts are easily eliminated. 

Types of vitamins, and their functions

 Vitamin A 

Vitamin A plays an important role in the immune system and bone growth. It is also essential to the vision process. In addition, it maintains healthy skin and tissues in the body. The daily needs of vitamin A are estimated at 900 micrograms for men, 700 micrograms for women, and in The following are sources of vitamin A , and symptoms of its deficiency: 


  • Vitamin A : 

Vitamin A sources are divided into two parts: 

    - Sources of retnoid: They include animal sources, such as cow liver, lamb, eggs, shrimp, fish, and fortified milk , in addition to some types of cheese. 
    - Sources of carotene: sweet potato, spinach, squash, mango, carrots 

- Symptoms of a vitamin A deficiency: 
Vitamin A deficiency may cause corneal softening (Keratomalacia) and Night blindness. 

  •  Vitamin D 


Vitamin D helps in forming bones and teeth, and also works to strengthen bones, because it maintains phosphorus and calcium levels in the blood, and the daily needs of it are 15 micrograms, for people between 31-70 years, and the following are sources Vitamin D and its deficiency symptoms:

  • Sources of vitamin D: fortified milk, margarine, or margarine, fatty fish, and fortified grains. 
  • Symptoms of Vitamin D deficiency: Vitamin D deficiency may lead to osteomalacia (Osteomalacia) and Rickets. 

  •  Vitamin E


Vitamin E is an anti-oxidant, and therefore it protects some types of fats and vitamin A from damage, as it negates the effect of unstable particles that damage cells, and studies indicate that its consumption reduces the risk of Alzheimer's disease, and needs are estimated The daily limit is 15 mg for both men and women. Below are the sources of vitamin E and the symptoms of its deficiency:

  • Sources of vitamin E: vegetable oils, leafy vegetables, nuts, and whole grains. 
  • Symptoms of Vitamin E Deficiency: Vitamin E deficiency is rare, but it may cause hemolytic anemia in newborns. 


  • Vitamin K


 Vitamin K works to activate the calcium and proteins important in the process of blood clotting, as it is believed to protect against fractures in the hip region, its needs amount to 120 micrograms for men, and 90 micrograms for women, and the following points mention the sources of vitamin K, and symptoms of its deficiency: 

  • Sources of vitamin K: broccoli, liver, cabbage, and leafy vegetables, such as spinach, in addition to milk. 
  • Symptoms of a vitamin K deficiency: Bleeding Diathesis, which causes the body's ability to bleed abnormally, causes hemorrhagic diarrhea. 

  • Vitamin B1 


Vitamin B1 or thiamin is important for nerve functions, and it helps convert food into energy in the body, in addition to its importance for muscles, skin, hair, and brain, and the daily needs of it for men are 1.2 mg, and for women 1.1 mg. Here are the dietary sources of vitamin B1, and symptoms of its deficiency:

  • Sources of vitamin B1 : brown rice, soy milk , watermelon and sunflower seeds. 
  • Symptoms of vitamin B1 deficiency: Diet deficiency caused by vitamin B1 Korsakoff syndrome and beriberi disease

  • Vitamin B2 


Vitamin B2 or riboflavin is important for the health of the brain, skin, hair, and blood. It also helps convert food into energy, and its daily needs are estimated at 1.3 mg for men and 1.1 mg for women. Below are sources of vitamin B2, Symptoms of its deficiency:

  • Sources of vitamin B2: milk, milk products, eggs , meat, leafy vegetables, or whole or fortified cereals. 
  • Symptoms of Vitamin B2 deficiency : Angular cheilitis deficiency may cause angular lip inflammation, cracks that appear in the corners of the lips, inflammation of the tongue, and dry skin. 

  • Vitamin B3 


Vitamin B3 or niacin is essential for promoting the health of the nervous system, brain, blood cells, and skin, in addition to its role in converting food into energy. The daily needs of men are 16 mg, and for women 14 mg, the following points mention the sources of vitamin B3 And symptoms of its deficiency: 

  • Vitamin B3 sources: chicken, meat, fish , mushrooms, potatoes, and peanut butter. 
  • Symptoms of vitamin B3 deficiency : Its deficiency may cause pellagra, and symptoms of this disease appear on the person, including: dermatitis, diarrhea, and mental disorders. 

  • Vitamin B5


Vitamin B5, or pantothenic acid, helps in the manufacture of some compounds, such as neurotransmitters, steroid hormones, hemoglobin, and fats, in addition to converting food into energy, and the daily needs of men and women are estimated at 5 Both mg. The following are sources of vitamin B5, and symptoms of its deficiency: 

  • Sources of vitamin B5: whole grains, egg yolks, avocados , mushrooms and broccoli. 
  • Symptoms of a vitamin B5 deficiency : Paresthesia, and acupuncture. 

  • Vitamin B6


 Vitamin B6 or Pyridoxine helps reduce the proportion of homocysteine ​​in the blood, which reduces the risk of heart disease, in addition to its role in the manufacture of red blood cells, and helps to convert the neurotransmitters that affect appetite, sleep And mood, and daily needs are estimated at 1.3 mg for men and women under the age of fifty, and the following sources of vitamin B6 are listed below, and symptoms of its deficiency are: 

  •  Sources of vitamin B6: whole grains, potatoes, legumes, and soy products, as well as fruits, such as melons, bananas, meat, poultry, and fish. 
  • Symptoms of vitamin B6 deficiency: deficiency may cause damage to some parts of the nervous system, and may lead to neurological disorders in the extremities, as well as anemia. 

  • Vitamin B7


Vitamin B7 or biotin helps to make or break down fatty acids, as it is important for bone and hair health, in addition to its role in the manufacture of glucose, and the conversion of food into energy, and its daily needs reach 30 micrograms for both men and women. Here are the dietary sources of vitamin B7, and symptoms of its deficiency: 


  • Sources of Vitamin B7: fish, viscera, soybeans, egg yolks, and whole grains. 
  • Symptoms of Vitamin B7 deficiency: Vitamin B7 deficiency may cause bowel inflammation, or inflammation of the skin. 

  • Vitamin B9 


Vitamin B9, or folic acid, is important in the cell manufacturing process, so pregnant women are advised to take their supplements consistently during the first months of pregnancy, to prevent birth defects from occurring in the fetus, and it is also known for its ability to reduce levels of homocysteine ​​in the body. Its daily needs are 400 micrograms for men and women. Below are sources of vitamin B9, and symptoms of its deficiency:


  • Sources of vitamin B9: okra, spinach, turnip, and legumes, such as chickpeas, black-eye beans, as well as orange juice and tomato juice. 
  • Symptoms of a vitamin B9 deficiency: a deficiency of folic acid in a pregnant woman leads to the birth of a child with birth defects, and therefore it is advisable to take a dietary supplement one year before pregnancy . 

  • Vitamin B12 


Vitamin B12 or Cobalamin helps to break down fatty acids and amino acids in the body, in addition to producing new cells and making red blood cells. It also works to reduce the levels of homocysteine ​​in the body, which helps reduce the risk of heart disease, The daily requirement is 2.4 micrograms for men and women, and the following points show the sources of vitamin B12, and symptoms of its deficiency: 

  • Sources of Vitamin B12: meat, chicken, fish, fortified soy milk, milk, and cheese. 
  • Symptoms of a vitamin B12 deficiency: A deficiency of vitamin B12 leads to megaloblastic anemia, which occurs as a result of the bone marrow production of large, immature blood cells. 

  • Vitamin C 


Vitamin C or ascorbic acid is an anti-oxidant and helps to manufacture collagen and neurotransmitters, as it reduces the risk of some types of cancer, and the daily needs of it are 90 mg for men, 75 mg for women, and adding 35 mg to smokers Here are the dietary sources of vitamin C, and symptoms of its deficiency: 
  • Vitamin C sources: vegetables, such as broccoli, sweet pepper, potatoes, spinach, fruits, and their juices, especially citrus fruits and strawberries. 
  • Symptoms of vitamin C deficiency: deficiency may cause megaloblastic anemia.


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