Vitamins are essential for our body to function properly. Generally, There are fat-soluble and water-soluble vitamins, As can be understood from their names, these vitamins are divided into groups depending on where they dissolve. Unlike some minerals, they have little effect. In addition, they cannot be produced in the body. Therefore, you should add these vitamins to your diet.
In general, the main functions of vitamins to activate food oxidation, metabolic reactions and the use and release of energy provided through foods. Therefore, it is extremely easy to see the importance of these organic foods in terms of the viability of the cells. Therefore, you should definitely add these vitamins to your diet with the foods you eat.
Each cell has the function of converting amino acids, minerals and other compounds into proteins, hormones and enzymes. Some vitamins are part of these resultant compounds, which is essential for the body to function properly. Currently, we can divide 13 known vitamins into two groups:
- Water-soluble vitamins. These vitamins dissolve in water. Because of this, the body cannot store these vitamins. Therefore these vitamins need to be consumed on a daily basis, because the excess part is excreted from the body through sweat and urine.
- Fat-soluble vitamins they melt in oil. Because of this, they are stored in the body’s fat cells and liver. However, consuming too many of these vitamins can be harmful to your health. Therefore, you should always pay attention to vitamin supplements and consult your doctor or pharmacist about this.
Let’s take a closer look at the vitamins in the first group.
Water Soluble Vitamins
This group of vitamins It contains vitamins that are water-soluble and not stored in the body. Some of these vitamins are:
Vitamin B1 or Thiamine
You can find this vitamin in nuts, whole grains, legumes, beer yeast, and wheat germ. The main function of this vitamin is to release the energy contained in carbohydrates.
Therefore, deficiency of vitamin B1 can cause:
- Significant drop in blood sugar level or hypoglycaemia.
- Fatigue and irritability.
- Muscle weakness.
- Lack of concentration.
Vitamin B2 or Riboflavin
This vitamin catalyzes the oxidation of fats, proteins and carbohydrates. Some good sources where you can get this vitamin in general are milk, liver, beans, lentils, cheese, and nuts.
Not getting enough of this vitamin, which is included in the group of water-soluble vitamins can cause visual disturbances and inflammation of the mouth and throat mucosa.
Vitamin B3, Niacin or Nicotinic Acid
You can find this vitamin mostly in legumes, nuts, cereals and beer yeast. Its function is to turn food into energy.
Pellagra, which is a disease caused by vitamin B3 deficiency, is also worth mentioning. The peculiarities of this condition are the appearance of spots on the skin and the appearance of digestive and nervous disorders.
Vitamin B5 or Pantothenic Acid
This is part of the immune system and helps protect the body from infections. In addition, it plays a role in fat, protein and carbohydrate metabolism. You can find this vitamin in all animals and plants, as well as in beer yeast.
Deficiency of this vitamin, which is included in the list of water-soluble vitamins it invites the development of infections by causing the immune system to weaken.
Vitamin B6 or Pyridoxine
This vitamin It plays a role in amino acid metabolism and hemoglobin synthesis. Vitamin B6 deficiency is manifested by problems with the diet.
Bananas, avocados, whole grains, and vegetables are the richest sources of vitamin B6.
Vitamin B8 or Biotin
This vitamin is found in many herbal and animal foods, hence people usually do not have vitamin B8 deficiency. This vitamin binds to certain enzymes that play a role in the formation or use of carbon dioxide, so it acts as a coenzyme.
Vitamin B9 or Folic Acid
This vitamin is essential for DNA synthesis in the cells of new tissues such as fetuses. It is also necessary for the synthesis of red blood cells. Its deficiency causes anemia.
Lentils, beans, vegetables and liver are the richest sources of vitamin B9.
Vitamin B12 or Cyanocobalamin
The main source of vitamin B12 is the liver. This vitamin synthesis of red blood cells is essential for. It is the only vitamin that contains a mineral, this mineral is cobalt and the vitamin takes its name from here.
Moreover, there are no plants or animals that produce this vitamin, it is produced only by some microorganisms. Lack of this vitamin also causes anemia.
Vitamin C or Ascorbic Acid
Finally, Vitamin C plays a role in the formation of proteins in connective tissues and the regeneration of bone cartilage. Therefore, deficiency of this vitamin can lead to connective tissue ruptures, subcutaneous bleeding and healing difficulties.
Fortunately it is very easy to get vitamin C: it is found in countless fruits and vegetables, especially There are citrus fruits and leafy green vegetables.
As a result
As you can see, vitamins are vital substances for your health. Just keep in mind that fat-soluble vitamins are also important, as we only talk about water-soluble vitamins and their properties – but this is the subject of another article!
To meet your recommended nutritional needs Remember that you must have healthy eating habits.