Where do we get vitamins?

Where do we get vitamins?

Where do we get vitamins?
Where do we get vitamins?

*** vitamins

Vitamins are known as organic substances that the human body needs in very small quantities to maintain its health and promote its growth, and there are thirteen: Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin C, Vitamin B-1, Vitamin B-2, Vitamin B-3 and Vitamin B-5 And vitamin B-6, vitamin B-7, vitamin B-9 and vitamin B-12, they are distinguished from other vital organic compounds, which are carbohydrates, fats and proteins by the impossibility of their manufacture by the body, so they must be obtained from their food sources, and their absence from the diet poses many health problems, The question now is: Where do we get vitamins?


Before we start talking about the heart of the matter, which is where to get vitamins, it is necessary to briefly and adequately present the types of vitamins depending on the medium in which they are dissolved, as they are classified into two groups: Fat-soluble Vitamins and Water-soluble Vitamins, Here is a brief explanation of each of them:

Fat-soluble vitamins: This group includes four vitamins, namely: vitamin D, vitamin E, vitamin A and vitamin K. The body stores them in the fatty tissues of the liver to keep them until needed for a period of days and sometimes for many months. The vitamins of this group need a fat source to facilitate their absorption in Digestive.

Water-soluble vitamins: This group includes vitamin C and vitamins of group B, the human body cannot store them, so it keeps them for very short periods and quickly gets rid of the excess during the urination process, so care must be taken to include them daily in the diet.

*** Where do we get vitamins?

A question that comes to the mind of everyone who cares about his health and is keen to follow a healthy diet based on eating all food groups in measured quantities that ensures the body obtains all its needs, then, from where do we get vitamins? Below is a detailed answer.

*** Where do we get fat-soluble vitamins?

There are many sources through which the body’s daily needs of fat-soluble vitamins can be obtained, and it should be noted that fats should be available, even in a small amount, in the diet so that the body can absorb them.

Vitamin A: The body needs it in a daily amount of 700 mcg for an adult female and 900 mcg for an adult male. It is found in butter, egg yolk, milk, fish, meat, liver and vegetables of yellow, dark green and orange color. It is worth noting that vitamin A in its plant sources is found in its primary form Pro-vitamin A, which is called beta-carotene, is converted in the body to vitamin A.

Vitamin D: The daily amount that the body needs of this element is up to 600 international units, and it is found in fatty fish, fish liver oils, mushrooms, egg yolks and some foods that are fortified with it artificially such as orange juice, and you can also get enough of it through daily exposure to sunlight. .

Vitamin E: The human body needs it in an amount of 15 milligrams per day, its sources are varied to include nuts of all kinds, seeds, vegetable oils, grains and dark green vegetables.

Vitamin K: The daily allowable amount of vitamin K is 90 mcg for an adult female and 120 mcg for an adult male. It can be obtained from its multiple sources, which include dark green vegetables, cabbage, flower, broccoli, and soybeans. It is worth noting that eating green vegetables Dark greens such as spinach combined with a fat source such as olive oil or butter increase the efficiency of vitamin K absorption by three times.

*** Where do we get water-soluble vitamins?

The body's daily needs of water-soluble vitamins can be obtained by focusing on eating foods with high nutritional value, such as vegetables and fruits. The following is a detailed answer to the question of where we get water-soluble vitamins:

Vitamin C: The daily amount that the human body needs of this nutrient is 75 milligrams for an adult female and 90 milligrams for an adult male. It can be obtained by diversifying the sources of vegetables and fruits, especially citrus fruits, strawberries, tomatoes, peppers of all kinds, broccoli and potatoes.

Vitamin B-1: Also known as thiamine, the adult human body needs 1.2 milligrams per day, which can be obtained by eating trout, mussels, squash, seeds and legumes such as black beans and soybeans, and whole and refined grains such as bread, rice and pasta.

Vitamin B-2: or what is known as riboflavin, the adult human body needs in an amount of 1.3 milligrams per day, which can be supplied to the body by making sure to eat milk, yogurt, internal animal organs, oats, mushrooms, almonds and breakfast cereals fortified with this vitamin.

Vitamin B-3: Known as niacin, the adult human body needs it in an amount of 16 milligrams per day, which can be easily obtained and benefited from its animal sources such as red meat, poultry and fish, while it is difficult for the body to use it from its vegetable sources such as nuts, legumes and grains, so food factories resort to Fortify their products such as cereals with this nutrient.

Vitamin B-5: Also known as pantothenic acid, the adult human body needs a daily amount of 5 milligrams, this nutrient is characterized by its presence in a very large group of foods, but it is highly concentrated in beef liver, chicken, tuna, avocado, sunflower seeds and mushrooms Shiitake and some fortified breakfast cereals.

Vitamin B-6: Or what is known as pyridoxine, needed by the adult human body in an amount of 1.7 milligrams per day, found in poultry, internal organs of animals, tuna, salmon, potatoes and fortified cereals.

Vitamin B-7: Also known as biotin, the adult human body needs an amount of 30 mcg per day, this amount can be obtained by eating its sources, which include the internal organs of animals, eggs, salmon, beef and sunflower seeds.

Vitamin B-9: Known as folate, the amount needed by the human body is 400 micrograms per day, and it is naturally found in dark green vegetables, beef liver, avocado, papaya, orange juice, eggs, legumes and liqueur.

Vitamin B-12: Needed by the adult human body in an amount of 2.4 micrograms per day, naturally found in some animal foods such as milk, yogurt, beef, beef liver, salmon and oysters.

*** Importance of vitamins for the body

After answering the two questions from where we get fat-soluble vitamins and from where we get water-soluble vitamins in an adequate and detailed answer, it is okay now and in this regard to mention some of the functions of vitamins in the body, the function of vitamin A is to maintain the health of all tissues To be able to perform its functions, vitamin D helps the body absorb calcium, and the importance of vitamin E lies in its important role in the formation of red blood cells and the absorption of vitamin K necessary for blood clotting. Water-soluble vitamins take on critical functions and roles in the body, as vitamin C promotes healthy teeth and gums and is an important factor in iron absorption, while vitamin B-1, vitamin B-5, vitamin B-7 and vitamin B-12 are involved in the digestion of food. and energy production, while the importance of vitamin B-2 and vitamin B-6 lies in completing the production process of red blood cells, as for vitamin B-3, it is necessary for the health of the skin and nerves, and lastly, folate, which plays a critical and important role in the process DNA synthesis deoxyribonucleic acid.


 *** Symptoms of Vitamin Deficiency

It is necessary now to mention some symptoms that warn of a deficiency in one or more types of vitamins and the need to identify the problem and take appropriate medical and nutritional action, and these signs are: Weakness of the structure of both nails and hair. Mouth ulcers and cracks in the corners of the lips. bleeding gums Poor vision at night and abnormal growth of tissue in the conjunctiva that covers the white of the eye, and this is known as pterygium. Seborrheic Dermatitis is a disease of the scalp that causes itching and scaling in oily areas of the body such as the scalp, face and armpits. White or red bumps on the skin in different areas of the body. hair loss.

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