Recent
studies have proven that food has a strong relationship to health. Whenever an
integrated food contains various nutrients, such as: proteins, vitamins,
minerals, and carbohydrates, this affects the body's natural and healthy growth
process, resistance to diseases, recovery from them, and minimizing their
pathological impact. In the body, but when any malfunction in the diet, it
appears directly or indirectly on the body. Among the important nutrients for
the human body are vitamins. What are vitamins? What are its types?
Vitamins
are a group of chemical compounds that the body needs in specific amounts. If the
amount of what the body gets from it or it exceeds the specified rate, the body
becomes damaged.
They
are important materials and organic elements for the human being that contain
carbon in addition to the essential nutrients the body needs, as they are vital
nutrients for the body. Free from diseases, vitamins of all kinds are important
to the body and not one of them replaces the body with the other types.
As
the body may manufacture some of these vitamins in insufficient quantities or
some of them may never be manufactured, therefore the body's vitamins needs are
covered by eating food, and it should be noted that vitamins differ among
themselves with their functions and the amount that the body needs for each
type of them, and it is worth It is worth noting that one of the best ways to
cover the body's needs for vitamins is to adopt a balanced diet that contains a
variety of healthy foods such as fruits, vegetables, low-fat dairy, plenty of
fluids, healthy oils, proteins, and whole grains. Or take nutritional
supplements that contain a basic mixture of vitamins, as they are considered
nutritional supplements to treat diseases that affect the body, due to a lack
of some of these vitamins.
The
importance of vitamins Each type of vitamins plays an important role, and these
roles include:
·
Maintaining
nutritional regulation.
·
Maintaining mental
health, especially folic acid.
·
Antioxidants.
·
Strengthening
immunity.
·
Regulating hormones
in the body.
·
The formation of
connective tissue.
·
Maintaining muscle health.
·
Increase body energy,
and protect from lethargy and fatigue.
·
Regeneration of body
cells.
·
Maintaining eye
health.
·
The safety of the
fetus in its mother’s womb.
Types of vitamins:
Scientists
were able to discover thirteen types of vitamins, which are divided into two
groups:
Water
Soluble Vitamins: These are vitamins that the body cannot
store. They are soluble in water, and are easily excreted from the body. They
must continue to be taken to replace them constantly through food and
nutritional supplements, namely: vitamin B complex, and vitamin C.
Fat
Soluble Vitamins: These are vitamins that the body can store
inside the fat for up to six months as it is absorbed by the intestine,
including: (A, D, E, K).
v Vitamin A:
Vitamin
A is one of the vitamins important for human development and growth, as it is
considered necessary for vision, the immune system, reproduction, and other
functions. It is a powerful antioxidant and has an effect on genetic expression
and phenotype because it works in the body like the hormone.
Sources of vitamin A:
Animal
sources: It can be obtained from animal sources such
as poultry, meat, fish, dairy products, whole milk, and liver.
Plant
sources: such as orange fruits and vegetables such
as carrots, melons, and sweet potatoes. Dark green leafy vegetables like
spinach, cabbage and kale.
Required
Quantity: The daily requirement for Vitamin A is
estimated at 900 micrograms for men, and 700 micrograms for women.
Benefits of Vitamin A:
·
Reducing the risk of
cancer, especially lung, prostate and colon cancer.
·
Contribute to
treating patients with type 2 diabetes, as it helps to restore blood sugar
level to normal
·
Promoting healthy
skin and hair, through the role of this vitamin in building body tissues.
·
Supports eye health
·
Increases the body's
immunity.
Symptoms of a vitamin A
deficiency:
·
Night blindness.
·
Keratomalacia an eye
disorder that occurs as a result of drying of the cornea.
·
Dryness and scaling
of the skin, and may cause an increase in the thickness of the skin, lips and
tongue.
·
Weak immunity that
causes infections in the digestive and respiratory systems.
·
Developmental delay
in children.
v Vitamin B1
Vitamin B1 is also
called thiamin. It helps the body use carbohydrates as a source of energy. It
is one of the vitamins dissolved in water, and the excess body is excreted from
it with urine.
Sources of vitamin B1:
It can be obtained from
eggs, legumes, seeds, broccoli, potatoes, oranges, soy milk, watermelon, oak,
brown rice, and sunflower seeds.
Required Quantity: Daily needs are estimated at 1.3 mg
for men and 1.1 mg for women,
 |
Benefits of Vitamin B1:
·
It helps prevent complications in the brain, nervous
system, stomach, intestine, heart, and muscles.
·
It contributes to the flow of electrolyte from and to
the nervous and muscle cells.
·
Reduces the risk of Berry disease, which causes
nerves, digestive and heart disorders.
Symptoms of vitamin B1 deficiency:
·
Weight loss.
·
Fatigue and fatigue.
·
Confusion.
·
Short-term memory loss.
·
Nerve and muscle damage.
v Vitamin
B2:
Vitamin B2 or Riboflavin
is like any other group of B vitamins dissolved in water, and the body stores
very few quantities of it, so its sources must be taken on a daily basis to
take the adequate amount of this vitamin,
Sources of vitamin B2:
Milk and its
derivatives, eggs, meat, leafy vegetables, whole or fortified cereals, fish,
meat, poultry, eggs, avocado, peas, nuts, parsley, sweet potatoes, spinach,
watercress, broccoli,
Required Quantity: Estimate the daily requirement for
it at 1.3 mg for men and 1.1 mg for women
 |
Vitamin B2 benefits:
·
Maintaining healthy liver.
·
Maintaining healthy skin, eyes, nerves, and muscles.
·
Contribute to the absorption of iron, folic acid, and
vitamin B2, B2, and B2.
·
Contribute to the production of the adrenal gland
hormone.
·
Help prevent the progression of white water that
afflicts the eye.
·
Contributing to the development and growth of the
fetus.
·
Maintaining mucous membranes in the digestive system.
·
Contributes to providing energy to the body
Symptoms of a Vitamin B2 deficiency:
·
Mouth ulcers.
·
Chapped and red lips.
·
skin dryness.
·
Inflammation of the lining of the mouth, tongue and
throat.
·
Eye sensitivity to bright light, itching.
v Vitamin
B3:
Vitamin B3 or, as it is
called, niacin, helps convert food in the body into energy, and therefore it
helps the human body to use fat and protein, and contributes to maintaining the
health of muscles, skin, and hair, and niacin deficiency can affect people who
drink more alcohol, or who have a loss. Appetite, or who underwent bariatric
surgery, vitamin B3 is essential to promoting the health of the nervous system,
brain, blood cells, and skin, as well as its role in converting food into
energy.
Sources of vitamin B3:
It is found in a variety
of food sources such as chicken, meat, fish, milk, eggs, avocado, dates,
tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, nuts, whole
grains, and legumes, in addition to animal bowels, such as the liver, kidneys,
heart, Mushrooms, potatoes, and peanut butter.
The required quantity: The daily requirement for men is 16
mg, and for women 14 mg
 |
Benefits of Vitamin B3:
·
Reduces the risk of cardiovascular disease.
·
Helps treat high cholesterol.
·
It can contribute to lowering blood pressure.
·
It helps the nervous and digestive system function.
Symptoms of a vitamin B3 deficiency:
·
diarrhea.
·
Dementia.
·
Skin problems and disorders.
v Vitamin B5
Vitamin B5 Pantothenic
acid helps in analyzing fats and carbohydrates and converting them into energy,
in addition to helping to metabolize proteins, in addition to converting food
into energy. Vitamin B5 also helps in the manufacture of some compounds, such
as neurotransmitters and steroid hormones ( English: Steroid hormones),
hemoglobin, fats.
Sources of vitamin B5:
Such as meat, chicken,
kidneys, liver, whole grains, egg yolks and legumes such as lentils, soybeans,
dairy products, and some vegetables such as mushrooms, sweet potatoes,
broccoli, corn, and broccoli.
Required Quantity: The daily needs of men and women
are estimated at 5 mg
 |
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Benefits of vitamin B5:
·
Moisturizes the skin and helps heal wounds on the
skin. It can also reduce acne.
·
It helps reduce cholesterol and triglycerides in the
blood.
Symptoms of a vitamin B5 deficiency:
Headache. Fatigue and
fatigue. Irritability and irritability. Weak muscle coordination. Digestive
problems.
v 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 also helps to transfer the neurotransmitters that affect appetite,
Sources of vitamin B6:
Whole grains, potatoes,
legumes, and soy products, in addition to fruits, such as watermelon, bananas,
beef, chicken, fish, chickpeas, nuts, potatoes, and grains. It can also be
eaten as a supplement.
Required Quantity: The daily requirement is estimated
at 1.3 mg for men and women
 |
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vitamin B6
benefits:
Contribute to the
healthy growth of the brain of children, and maintain adult brain function.
Help regulate the biological clock of sleep. The possibility of lowering the
risk of strokes, Alzheimer's disease, and depression.
Symptoms of a vitamin B6 deficiency:
Depression. Confusion
and confusion. Nausea. Anemia. Increased risk of infection. Skin rash or inflammation
of the skin. Weakened immunity. Tingling or numbness and pain in the hands and
feet.
Its deficiency may cause
damage to some parts of the nervous system, and may lead to neurological
disorders in the extremities, as well as anemia.
v Vitamin B7
Vitamin B7 or biotin
helps in making or breaking down fatty acids, as it is important for bone and
hair health, and for converting food into energy. Vitamin B7 is an important
vitamin for pregnancy and lactation, and it helps some enzymes perform their functions,
such as carboxylic enzymes that contribute In the production of amino acids and
glucose,
Sources of vitamin B7:
Liver, kidneys, yeast,
egg yolk, cheese, legumes, green leafy vegetables, mushrooms, nuts, fish,
viscera, soybeans, egg yolks, whole grains, peanuts, sardines, avocados,
bananas, mushrooms, broccoli, egg yolks
Required Quantity: His daily needs are 30 micrograms
for both men and women.
 |
Benefits of vitamin B7:
Contributing to the
production of energy in the body, and through its work as an aid to several
enzymes that contribute to the metabolism of fats, proteins, and carbohydrates.
Promote healthy skin and hair. Reducing the blood sugar level in people with
diabetes. Contribute to strengthening weak nails, as one study found that nail thickness
improved by 25% when consuming 2.5 mg of biotin supplement per day for a period
of 6-15 months.
Symptoms of vitamin B7 deficiency:
Vitamin B7 deficiency
may cause bowel inflammation, or inflammation of the skin. Hair loss. Red,
scaly rash around the eyes, nose, mouth, and genitals. Cracks in the corners of
the mouth. Ulcers in the tongue. Dry eyes. Anorexia. Depression. Lethargy and
fatigue. Hallucination. Insomnia. Numbness and tingling in the hands and feet.
Weak immunity and increased susceptibility to infection.
v Vitamin B9
Vitamin B9, or folic
acid, in its water-soluble form is important in the cell manufacturing process,
and maintains the health of the infant’s brain. Therefore, pregnant women are
advised to take their supplements during the first months of pregnancy in order
to prevent congenital malformations in the fetus or Death to the fetus, also
known as its ability to reduce levels of homocysteine in the body
Sources of
vitamin B9:
Kidneys, liver, lentils,
milk, spinach, egg yolk, turnip, and legumes, such as chickpeas, black eye
beans, as well as orange juice and tomato juice. Beetroot.
Required Quantity: His daily needs are 400 micrograms
for men and women
 |
Benefits of vitamin B9:
Reducing the risk of a
child with autism. Reducing the risk of developing cleft lip. It is used in
conjunction with a treatment called Methotrexate for patients with rheumatoid
arthritis.
Symptoms of a vitamin B9 deficiency:
A deficiency of folic
acid in a pregnant woman gives birth to a child with birth defects, so it is
advisable to take a dietary supplement one year before pregnancy.
v Vitamin
B12
Vitamin B12 or Cobalamin
helps to break down fatty acids and amino acids in the body, in addition to the
production of new cells and the manufacture of red blood cells. It also works
to reduce the levels of homocysteine in the body, which helps reduce the risk
of heart disease, Vitamin B12 is one of the essential vitamins for healthy
brain function, so a lack of this vitamin can lead to anemia and neurological
disorders, and this deficiency usually affects vegetarians, so dietary
supplements of vitamin B12 should be taken if this diet is followed.
Sources of vitamin B12:
Such as meat, poultry,
fish, eggs, milk products, and nutritional yeast products
Required Quantity: The daily requirement of it is 2.4
micrograms for men and women
 |
Benefits vitamin B12:
It is involved in the
formation and regulation of DNA. It has an important role in the manufacture of
fatty acids and in the process of energy production in the body. It helps the
body absorb folic acid. Helps the multiplication of red blood cells, the
decrease of which leads to anemia.
Symptoms of vitamin B12 deficiency:
Vitamin B12 deficiency
leads to megaloblastic anemia, which occurs as a result of the bone marrow
production of large, immature blood cells.
In addition to dementia.
Depression. Anemia in the elderly. Tingling in the hands and feet. Extreme
fatigue, general weakness. Irritability and irritability. hard breathing.
Pallor and yellowing of the skin. Ulcers in the tongue.
v vitamin C
Vitamin C or Ascorbic
acid is an anti-oxidant. Vitamin C is one of the most effective nutrients, and
it is one of the vitamins dissolved in water and helps to manufacture collagen
and neurotransmitters. It also reduces the risk of some types of cancer.
Sources of vitamin C:
Fruits and juices,
especially citrus fruits, melons, oranges, lemons, strawberries, raspberries,
guava, kiwi, tomatoes, carrots, peppers, broccoli, potatoes, cabbage, spinach,
peppers.
Required Amount: Daily needs are 90 mg for men, 75 mg
for women, and 35 mg for smokers
 |
Vitamin C benefits:
Reduces the risk of
strokes. Reduces the appearance of signs of aging, such as wrinkles and dry
skin. Improves macular degeneration. Reduces the risk of infections. Reduces
the risk of cardiovascular disease and cancer.
Symptoms of a vitamin C deficiency:
Anorexia. Weight loss.
Stress and fatigue. Idle. Anemia. Muscle and bone pain. Small red spots from
bleeding under the skin. Gum disease. Tooth loss. Poor wound healing. hard
breathing. Mood Swings. Depression. Acute jaundice. fever.
v Vitamin D
The body can produce
vitamin D when exposed to sunlight, so it is called the sunshine vitamin, and
this vitamin is considered an essential element for dental health and bone
health, as it works to strengthen bones, because it maintains phosphorous and
calcium levels in the blood, which is one of the vitamins dissolved In fats,
and to take the body's need for this vitamin it is estimated that it must be exposed
to sunlight two to three times a week for five to ten minutes a day to allow
the body to produce it
Sources of vitamin D:
For fatty fish, egg
yolk, liver, fortified milk, margarine, or margarine, and fortified cereals.
Required Quantity: The daily requirement is 15 micrograms
 |
Vitamin D benefits:
It helps the body absorb
calcium in the intestine, which contributes to promoting bone health. Reduces
the chances of catching the flu. Reduces the risk of diabetes. It improves
children's health, while its deficiency is linked to an increased risk of
certain diseases such as childhood atopic dermatitis and others. It contributes
to maintaining the health of the pregnant woman and the fetus during pregnancy.
Helps prevent cancer.
Symptoms of vitamin D deficiency:
Vitamin D deficiency may
lead to osteomalacia, and rickets. Weakness and fatigue, bone pain, back, and
muscles. Depression. Difficulty healing wounds. Hair loss.
v 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,
which is a type of Fat-soluble vitamins, so the body can store them
Sources of vitamin E:
This vitamin is found in
many food sources such as sunflower seeds, hazelnuts, almonds, peanuts,
spinach, broccoli, vegetable oils, leafy vegetables, nuts, whole grains, kiwi
fruits, tomatoes, and mangoes. It can also be obtained by eating nutritional
supplements.
Required Quantity: The daily requirement is estimated
at 15 mg for both men and women
 |
Vitamin E benefits:
It can help repair
damaged cells in the body. Reduces damage caused by free radicals. Slows the
aging process of body cells.
Symptoms of vitamin E deficiency:
Heavy bleeding. Bruise
easily. Small blood clots below the nails. Bleeding from the mucous membranes.
Dark black stools that contain some blood.
v Vitamin K:
Vitamin K is one of the
group of fat-soluble vitamins, and it is one of the important vitamins where
the body needs to produce the protein that coagulates the blood and regenerates
the bones. Vitamin K works to activate the calcium and proteins that are important
in the blood clotting process. It is also believed to protect against fractures
in the hip area and this protein is called Prothrombin, a deficiency of this
vitamin is rare, but a deficiency can lead to an increase in the time that
blood needs to clot, which increases the risk of bleeding.
Sources of vitamin K:
For broccoli, liver,
cabbage, and leafy vegetables, such as spinach, in addition to milk and dairy
products, meat, eggs, vegetable oils, and some fruits, such as grapes.
Required Quantity: Needs 120 micrograms for men and 90
micrograms for women
 |
Benefits of Vitamin K:
Promote bone health by
improving bone density and preventing fractures. Promote cognitive health, such
as improving accidental and verbal memory in older adults. Promote heart
health, by contributing to lowering blood pressure and reducing the risk of
strokes.
Symptoms of vitamin K deficiency:
Heavy bleeding. Bruise
easily. Small blood clots below the nails. Bleeding from the mucous membranes.
Dark black stools that contain some blood.
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