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vitamins your body needs





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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