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What is vitamins:

Vitamins are the food needed by the body to maintain its functions, and doing metabolic processes, the benefit, it is worth mentioning that some vitamins dissolve in fat, and is stored in the cells of the body fat, they also need fat for absorption, and may cause poisoning if ingested in large quantity, because the body can’t get rid of them, the vitamins that dissolve in water not stored in the body, as they move when cooking, and when eaten the body absorbs its needs, then it is rid of excess amounts of them easily.[

vitamins chart

Types of vitamins, and their functions:

list of vitamins and their functions:

Vitamins Functions, Sources and Deficiency List:

Vitamin A:

vitamin A plays an important role in the immune system, and bone growth, as essential to the process of vision, and in addition it maintains the health of the skin and tissues in the body, and the daily requirement for vitamin A is 900 mcg for men and 700 MCG for women, and in the following the sources of vitamin A, the symptoms of its deficiency:

•Sources of vitamin A:the division of sources of vitamin A into two parts, they are:◦Sources rated: include animal sources like beef liver, lamb, eggs, shrimp, fish, milk, fortified, in addition to the some kinds of cheese.
◦Sources of carotene: sweet potatoes, spinach, pumpkins, mango, and carrots.

•The symptoms of lack of vitamin A may cause vitamin A deficiency keratomalacia (English: Keratomalacia) and night (in English: Night blindness).


Vitamin D:

Helps vitamin D (in English: Vitamin D) on bone formation and teeth, also works to strengthen bones, because it maintains the levels of phosphorus and calcium in the blood, and the daily requirements of 15 micrograms, for people between the ages of 31-70 years, and in the following the sources of vitamin D, symptoms of deficiency:
•Sources of vitamin D: fortified milk, margarine or as Know care, fatty fish, and fortified cereals.

•Symptoms of vitamin D deficiency: Vitamin D deficiency may result to injury to those of bone (English: Osteomalacia), and Rickettsia children (in English: Rickets).

Vitamin E:

Vitamin is E anti-oxidant, and therefore it carries some kinds of fat, and vitamin A from damage, it also neutralizes unstable molecules that damage cells, and studies indicate that its consumption reduces the risk of Alzheimer’s disease, and the daily requirement of 15 mg for both men and women, and in the following the sources of vitamin E, the symptoms of its deficiency:

•Sources of vitamin E: vegetable oils, green leafy vegetables, nuts, and whole grains.
•The symptoms of lack of vitamin E: is a deficiency of vitamin E rarely, but it may cause infection anemia hemolytic (English: Hemolytic anemia), when new born.

Vitamin K:

Vitamin K is on the activation of calcium and proteins important in the clotting process of the blood, and is believed to protect against fractures in the hip area, and needs 120 micrograms for men and 90 mcg for women, remember the following points sources of vitamin K, and symptoms of deficiency:

•Sources of vitamin K: broccoli, liver, cabbage, leafy vegetables, like spinach, in addition to milk.

•Symptoms of vitamin K deficiency: causes a lack of vitamin K De-alerting hemorrhagic fever (in English: Bleeding Diathesis), which causes the susceptibility of the body to bleed abnormally.

Vitamin B1:

Is vitamin B1 or thiamine (in English: Thiamin) important for neurological functions, it also helps to convert food into energy in the body, in addition to its importance to the muscles, skin, hair, brain, and the daily needs of men 1.2 mg, women 1.1 mg. In following sources of food of vitamin B1, the symptoms of its deficiency:

•Sources of vitamin B1: brown rice, and soy milk, watermelon, and sunflower seeds.

•The symptoms of lack of vitamin B1: causes of food shortage in vitamin B1 Korsakoff’s syndrome (English: Wernicke–Korsakoff syndrome), and beriberi (English: Beriberi)

Vitamin B2:

Vitamin B2, or careful administration of riboflavin is important for Brain Health, Skin, Hair, and blood, it also helps to convert food into energy, and the daily requirement of 1.3 mg for men and 1.1 mg for women, and in the following sources of vitamin B2, the symptoms of its deficiency:

•Sources of vitamin B2: milk, dairy, eggs, meat, leafy vegetables, whole grains or fortified.

•The symptoms of lack of vitamin B2: may cause a lack of vitamin B2 angular cheilitis (in English: Angular cheilitis), and cracks appear in the corners of the lips, inflammation in the tongue, dryness in the skin.

Vitamin B3:

Vitamin B3 or niacin (in Niacin) is essential to promote the health of the nervous system, brain, blood cells, humans, in addition to its role in the conversion of food into energy, and the daily needs of men 16 mg, women 14 mg, remember the following points sources of vitamin B3, symptoms of deficiency:

•Sources of vitamin B3: chicken, meat, fish, mushrooms, potatoes, and peanut butter.

•The symptoms of lack of vitamin B3: may cause deficiency disease pellagra (English: Pellagra), show symptoms of this disease on the plant, such as: dermatitis , diarrhea, and mental disorders.

Vitamin B5:

Vitamin B5, or pantothenic acid to manufacture certain compounds, such as neurotransmitters, hormones, steroidal (English: Steroid hormones), the hemoglobin, fat, in addition to the conversion of food into energy, and the daily needs of men and women 5 mg both. In the following the sources of vitamin B5, and symptoms of deficiency:
•Sources of vitamin B5: whole grains, egg yolks, avocado, mushrooms, and broccoli.

•Deficiency symptoms of vitamin B5: narcosis (English: Paresthesia), tingling needles.

Vitamin B6:

Helps vitamin B6 or pyridoxine to reduce the proportion of homocysteine (English: Homocysteine) in the blood, which reduces the risk of heart disease, in addition to its role in the manufacture of red blood cells, and helps to convert neurotransmitters that affect appetite, sleep, mood, and the daily needs of 1.3 mg for men and women under the age of five, and we go next sources of vitamin B6, the symptoms of its deficiency:

•Sources of vitamin B6: whole grains, potatoes, legumes, soy products, in addition to fruits, like a melon, bananas, meat, chicken, and fish.
•Deficiency symptoms vitamin B6: may cause lack of damage in some parts of the nervous system, and may lead to osteochondrosis and nervous at parties, in addition to anemia.

Vitamin 7:

Help vitamin 7 or biotin for making or break down fatty acids, it also is important for bone health and, in addition to its role in the manufacture of glucose, converting food into energy, and needs daily 30 mcg for both men and women. In the following food sources of vitamin 7, and symptoms of deficiency:[2][3]
•Sources of vitamin 7: fish, meat, offal, soybeans, egg yolks, and whole grains.

•The symptoms of vitamin deficiency in 7: may cause vitamin deficiency 7 to the occurrence of inflammation in the intestine, or inflammation of the skin.

Vitamin B9:

Vitamin B9, or folic acid important in the process of manufacturing the cells, therefore, advises pregnant women to take the supplement during the first month of pregnancy is fixed, to prevent the occurrence of congenital malformations when the fetus, as it is known for its ability to reduce levels of homocysteine in the body, and of its daily needs 400 micrograms for men and women, and in the following the sources of vitamin B9, the symptoms of its deficiency:

•Sources of vitamin B9: okra, spinach, kale, and legumes, such as chickpeas, cornbread, black eye, in addition to orange juice, and tomato juice.

•Symptoms of deficiency of vitamin B9: a lack of folic acid when pregnant women birth to a child with birth defects, and therefore it is advised to intake supplements in his food before pregnancy full year.

Vitamin B12:

Helps vitamin B12 or methylcobalamin (English: Cobalamin) to break down fatty acids, and amino acids in the body, in addition to the production of new cells, and manufacture red blood cells, as it acts to reduce levels of homocysteine in the body, which helps to reduce the risk of heart disease, and the daily requirement of 2.4 micrograms for men and women, the following points highlight sources of vitamin B12, symptoms of deficiency:

•Sources of vitamin B12: meat, chicken, fish, and soy milk fortified, milk, and cheeses.

•Symptoms of vitamin B12 deficiency: lack of vitamin B12 to anaemia megaloblastic, which occurs as a result of the production of the bone marrow to the dignity of the blood of large, immature.

Vitamin C:

Is vitamin C or ascorbic acid, anti-oxidant, and helps the manufacture of collagen, neurotransmitters, as it reduces the risk of some types of cancer, and the daily needs of 90 mg for men and 75 mg for women, add 35 mg to the debtors, and in the following food sources of vitamin C, the symptoms of its deficiency:

•Sources of vitamin C: vegetables, such as broccoli, sweet pepper, potato, spinach, fruits, users, especially citrus fruits, and strawberries.

•The symptoms of lack of vitamin C: may cause deficiency anemia megaloblastic.

 


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