25.01.2023 265


Vitamins are organic compounds that the body needs in small quantities to function correctly and are found in very small amounts in natural foodstuffs. Vitamins must be taken from food under normal conditions because they cannot be produced by the body at all or are not produced in sufficient quantities.

Each vitamin has a different function in the body. When we do not get enough support from a certain vitamin, vitamin deficiency occurs and this deficiency can cause health problems. Different vitamins play different roles in the body, and a person must have a different amount of each vitamin to stay healthy. Too little of any vitamin can increase the risk of developing certain other health problems.

Currently, there are 13 types of vitamins defined. Known types of vitamins are called A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, and K. In this article, we will talk about vitamins, where they can be taken and the health problems caused by vitamin deficiency.

  1. What Is Vitamin E?

Vitamin E is a fat-soluble vitamin that has various forms. Vitamin E is resistant to cooking and heat, so they are not destroyed during cooking. However, during the frying and grinding of grains, vitamin E is also destroyed and most of them deteriorate. For this reason, it is healthier to cook products containing vitamin E without frying in oil and to consume grain products (such as wholegrain products) that have not been bleached.

We can list the benefits of vitamin E as follows:

  • Vitamin E is effective in strengthening the immune system.
  • It is an important nutritional compound for brain, eye, skin and circulatory system health.
  • Vitamin E also has a protective effect from atherosclerosis.
  • Vitamin E is important for the functions of the nervous system, muscles, endocrine glands such as the pituitary and adrenals, and reproductive organs.
  • Vitamin E is a biological antioxidant and is necessary for the prevention of arterial diseases and cancer.
  • Vitamin E reduces the effect of Alzheimer's disease.
  • It provides rapid healing of skin wounds, a bright appearance of the skin and reduction of wrinkles.

Vitamin E is mostly found in plant-based oils, nuts, seeds, fruits, and vegetables. Some of the foods containing vitamin E are:

  • Peanuts, peanut butter
  • Sunflower and Soybean oil
  • Sunflower seeds
  • Avocado
  • Almond
  • Spinach
  • Pumpkin
  • Mango

Vitamin E deficiency is a rare condition and can cause problems in the nervous system such as nerve pain, or neuropathy.

  1. What Is Vitamin D?

The presence of vitamin D is significant for building healthy bones and maintaining bone health. This is mainly because calcium, the primary component of bone, is only absorbed by the body in the presence of vitamin D. Vitamin D is produced in the body when sunlight converts a chemical in the skin into an active form of the vitamin (calciferol).

  • Although fatty fish, eggs, beef liver and mushrooms contain vitamin D, exposure to UVB rays from the sun or other sources allows the body to synthesize vitamin D.

A deficiency of vitamin D can cause rickets and osteomalacia, that is, softening of the bones.

  1. What Is Vitamin A?

It contributes to the maintenance of normal vision and the normal function of the immune system. At the same time, vitamin A contributes to the maintenance of mucosa and the care of skin.

  • Vitamin A is commonly found in foods such as pumpkin, some cheeses, broccoli, carrots, spinach, collard greens, liver, cantaloupe, apricots, cabbage, cod liver oil, sweet potatoes, butter, milk, and eggs.

Vitamin A deficiency can cause night blindness and keratomalacia, which causes dryness and clouding of the clear front layer of the eye.

  1. What Is Vitamin C?

Vitamin C, or ascorbic acid, is a water-soluble vitamin. It is not resistant to heat. Various studies show that vitamin C is necessary for the growth and repair of tissues in every part of the body.

Vitamin C helps heal wounds, and repair and protect teeth, skin, and cartilage. Vitamin C also acts as an antioxidant, helping to prevent or delay certain cancers and heart diseases in the body, fighting free radicals that can help support healthy aging.

  • Vitamin C is commonly found in a wide variety of fruits and vegetables. However, cooking a fruit or vegetable destroys its vitamin C.

A deficiency of vitamin C can result in scurvy, which causes bleeding gums, tooth loss, poor tissue growth, and slow wound healing.

  1. What Is Vitamin B12?

Vitamin B12 is an important water-soluble vitamin that our body needs but cannot produce. It is naturally found in animal foods, but can be industrially produced and added to some foods, such as breakfast cereals. It plays an important role in the formation of red blood cells, the production of DNA, and the healthy functioning of the brain and nervous system.

  • Vitamin B12 is commonly found in foods such as fish, shellfish, red meat, poultry, milk and other dairy products, fortified nutritional yeast fortified soy products, fortified cereals, and eggs.

A deficiency of vitamin B12 can lead to neurological problems and some types of anemia. Medical professionals may recommend taking B12 supplements for individuals on a vegan diet.

  1. What Is Vitamin K?

Chemical names for vitamin K include phylloquinone and menaquinone. Vitamin K is fat soluble. Vitamin K is necessary for blood clotting in the human body.

  • Vitamin K is commonly found in pumpkins, figs, parsley, and leafy greens.

A deficiency of vitamin K can cause an unusual bleeding sensitivity or bleeding diathesis.