All you need to know about Vitamins

: Overview

Water, proteins, carbohydrates, fats, minerals and finally vitamins. These nutrients must be available

 In your diets to prevent disease, healthy growth, which is made on health, for WHO.

   If we want to talk about vitamins, we will find that there are 13 types of essential vitamins that the body needs, and that none of them may be enough to cause health problems and diseases.

   In this report, we will talk about the types of vitamins, their health benefits and ways to obtain them.

   1- Vitamin A.

   Helps to create healthy teeth, bones, soft tissues, skin and mucous tissues. It also maintains a healthy vision, ensures the functioning of the immune system and aids fetal growth.

   It also prevents night blindness, and slows down vision impairment associated with aging. Vitamin A intake of plant foods may also cause a risk of certain types of cancer, including lymphoma, as well as cervical, lung, and bladder cancer. However, the relationship between vitamin A and cancer is not fully understood.

How to get it:

   Dark leafy vegetables, dark fruits, egg yolks and dairy products such as cheese, yogurt, fish and beef.

   2- Vitamin B6

   It is called pyridoxine, helps in the formation of red blood cells, works on laboratory functions and normal growth, and maintains the nervous system and immune system.

   How to get it:

   Avocado, banana, legumes, poultry, meat, fish, nuts, and whole grains.

   3- Vitamin B12

   This type of vitamins is important for metabolism, helps form red blood cells, on the central nervous system, also supports DNA production, and maintains brain function.

   It plays an important role in the synthesis of fatty acids and energy production, and also aids in the absorption of folic acid.

How to get it:

  Eggs, meat, milk, liver, and kidneys from cows, shellfish, poultry, and fortified foods like soy milk.

  4- Vitamin C.

  Also called ascorbic acid, it is an antioxidant that promotes antioxidants in the blood, which helps reduce chronic diseases such as heart disease.

  Promotes healthy gums and teeth and helps heal wounds. It also helps with iron absorption and maintains healthy tissue. It also helps regulate blood pressure for adults with high blood pressure.

  Foods rich in vitamin C and nutritional supplements were also associated with lowering uric acid levels in the blood and lower risk of infection.

How to get it:

  Broccoli, cabbage, citrus fruits such as oranges, spinach, potatoes, tomatoes, strawberries and kiwi.

  5- Vitamin D.

  Sometimes called the vitamins of the sun, it helps absorb calcium and phosphorous needed for healthy teeth and bones, and improves resistance against some diseases.

  Weight vitamin D is a risk of heart disease, has weight from depression, and helps reduce weight.

  How to get it:

  Vitamin D can be obtained by exposing the body to the sun and eating fatty fish such as salmon, dairy products, and grains.

6- Vitamin H.

  It is known as tocopherol, it is an antioxidant and helps in the formation of red blood cells and the absorption of vitamin K. It is also an important component of vision and maintains healthy skin.

  Vitamin E may delay the onset of symptoms of Alzheimer's and may improve non-alcoholic fatty liver disease.

  How to get it:

  Avocado and dark vegetables like spinach and oils like corn oil, mango, nuts and wheat germ. It is also found in olive oil, vegetable butter, meat and dairy products.

7- Vitamin K.

     

 It helps blood clotting and is important for bone health. Vitamin K deficiency may cause bleeding, bone position, and increase the risk of heart disease.

      How to get it:

      Cabbage, broccoli, dark vegetables like broccoli, dark leafy 

vegetables like spinach, fish, eggs, liver, beef, kiwi, avocado.

 8- Biotin

      Essential for the metabolism of proteins and carbohydrates and their conversion into energy, which is necessary for the production of hormones and cholesterol.

      It plays an important role in the health of hair, skin and nails, as its shortness may lead to hair loss and a red, scaly rash.

      Biotin also weighs inflammation, maintains cognitive function, helps reduce blood sugar in diabetics, increases good cholesterol and reduces harmful cholesterol.

How to get it:

  Egg yolk, bananas, legumes, milk, nuts, yeast, chocolate, meat, especially liver, kidneys, broccoli, and mushrooms.

  9- Niacin Vitamin B.

  It helps maintain healthy skin and nerves, and has effects on lowering cholesterol when taken in large doses and boosts brain function.

  Niacin helps enzymes in the body convert food into energy, is also an antioxidant and repairs DNA.

  When niacin is lacking in the body, a person suffers from fatigue, depression, headache and skin problems.

  How to get it:

  Eggs, avocados, fish, especially tuna, legumes, nuts, potatoes, poultry, and bread.

10- Folate

  It is vitamin B9, works with vitamin B12 to aid in the formation of red blood cells, and is also necessary to produce the DNA that controls tissue growth and cell function.

  Folic diet supplement also prevents congenital malformations of fetuses when mothers take them during the first trimester of pregnancy.

How to get it:

  Broccoli, peas, dried beans, and green