Vitamins that are very important for our body
Our body systems require many essential substances to grow and function properly, which we technically call vitamins, these vitamins are very important for our body.
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| Vitamins that are very important for our body |
Table of content
- What are the 5 benefits of Vitamin C?
- What are symptoms of too much vitamin C?
- How can I get enough vitamin C naturally?
- What diseases does vitamin D help?
- Does vitamin D reduce depression?
- Can vitamin D help you lose weight?
- what are the main sources of vitamin D?
- What foods can prevent vitamin E deficiency?
- How does vitamin e reduce oxidative stress?
- Does vitamin E protect against cataracts and blurred vision?
- Does vitamin E help strengthen nails?
Difference Between Vitamins and Minerals.
If we define vitamins and minerals separately, then in simple language we can say that those substances which are obtained from plants, animals and living things are called vitamins. Elements that are obtained from soil and water and then absorbed by animals and plants are called minerals. Vitamins are organic substances while minerals are inorganic elements.
Vitamins that are very important for our body.
Our body needs many nutrients to thrive, including carbohydrates, proteins, dietary fats, vitamins and minerals. vitamins that are very important for our body have been tried to be explained in this post.
1. Vitamin A
Vitamin A is a fat-soluble vitamin that occurs naturally in food. Vitamin A is essential for the proper functioning of your heart, liver, lungs, and other organs. Also known as beta-carotene, it is good for your vision, immunity, and your reproductive health. Vitamin A is very important for your growth also.
What foods are highest in vitamin A?
Vitamin A can be found in large amounts in eggs, fish, liver, fortified cereals, dairy products, as well as in green leafy vegetables, orange and yellow vegetables or vegetable oils.
This vitamin is found in abundance in beef liver and salmon, while vegetables such as carrots, broccoli, and all varieties of pumpkin, as well as fruits such as mangoes, apricots and cantaloupe are rich in vitamin A.
2.Vitamin B
B vitamins are essential to make sure your body's cells are working properly. This vitamin is most important in making new cells in the blood, also for mental health as it is important in building brain cells.
During digestion, your body converts dietary fat into fatty acids, which then combine with B vitamins to break down into glucose, which enters the bloodstream and makes new blood cells.
How many types of vitamin B?
There are eight types of B vitamins
B1 thiamin
B2 riboflavin
B3 niacin
B5 pantothenic acid
B6 pyridoxine
B7 biotin
B9 folate
B12 cobalamin
All of the above are for converting carbohydrates, proteins and fats into energy. If you're getting older, you need even more B vitamins.
Who needs vitamin b ?
Women who are breastfeeding and pregnant or planning to become pregnant also need higher amounts of all these B vitamins. If you are a vegetarian or have severe anemia, you still need plenty of B vitamins.
Sources of vitamin B
You can get B vitamins from meat, fish, eggs, nuts, seeds, grain , organ meat like liver and leafy greens vegetables.
3. Vitamin C
It is also known as ascorbic acid, Vitamin C protects your body cells and helps them stay healthy. It is also effective in healing wounds quickly while maintaining the health of your bones, cartilage, blood vessels and skin.
It dissolves with water and blood in our body. Vitamin C absorbs the iron present in our body, the lack of iron in the body starts to feel tired and weak.
What are the 5 benefits of Vitamin C?
Ingredients in vitamin C help protect skin cells and blood vessels. In addition, vitamin C keeps the skin healthy and prevents premature wrinkles. It strengthens your teeth and bones along with strengthening your immune system. Vitamin C also plays an important role in preventing colds and flu. The use of vitamin C is helpful in reducing mental stress while it is also very useful in preventing stroke and cancer. It also protects against heart diseases.
What are symptoms of too much vitamin C?
Excess vitamin C usually causes fatigue, nausea, and insomnia. In addition, many people experience adverse effects of vitamin C, but these are all due to excessive vitamin C intake and supplement intake. Vitamin C is often excreted from the body through urine and sweat, its deficiency causes scurvy, while its excess also has negative effects on health.
How can I get enough vitamin C naturally?
You can find vitamin C in many types of vegetables and fruits, including citrus fruits (lemons, oranges, orange juice), peppers, potatoes, strawberries, broccoli, brussels sprouts, and blackcurrants.
4. Vitamin D
Vitamin D can be beneficial to our body in many ways, but the most important ones include strengthening our immune system against diseases and the absorption of calcium and phosphorus into our bones.
The main source of vitamin D is sunlight, but it can also be obtained through food and supplements for people who spend most of their time indoors or in countries where sunlight is limited.
What diseases does vitamin D help?
Vitamin D reduces the chances of developing heart diseases. Viral diseases like flu can be avoided if we have adequate amount of vitamin D in our body and it helps fight diabetes. Vitamin D also reduces the risks of sclerosis.
Does vitamin D reduce depression?
Vitamin D can play an important role in improving mood and warding off depression. According to research, people suffering from depression improved by taking vitamin D. Deficiency of vitamin D was found in fibromyalgia patients with mental stress.
Can vitamin D help you lose weight?
If you want to lose weight, add vitamin D supplements to your diet, which can be purchased from any pharmacy as directed by a doctor. According to research, people who took daily calcium and vitamin D supplements lost weight faster than those who took regular supplements.
what are the main sources of vitamin d?
As mentioned earlier, vitamin D can be obtained from sunlight and supplements. However, there are some natural foods that contain vitamin D, including salmon, sardines, egg yolks, milk, yogurt, and malted juice. Experts say that vitamin D deficiency cannot be compensated by sunlight and foods, so taking vitamin D supplements as prescribed by a doctor may be more beneficial.
5. Vitamin E
People think that vitamin E is a single compound, but it is not. Vitamin E is a combination of eight fat-soluble compounds. These compounds have very powerful antioxidant effects. Due to these effects, the use of vitamin E becomes very important. Because it prevents oxidative stress from damaging the body's cells, it helps maintain health.
What foods can prevent vitamin E deficiency?
Vitamin E occurs naturally in many foods. These foods include seeds, nuts, vegetables, and fruits. If these things don't work, vitamin E capsules can also be used. But it is preferred to get vitamin E from food instead of supplements because the effects of supplements are not free from harm. These are some foods that are rich in vitamin E
Sunflower seeds are rich in vitamin E, flavonoids and other compounds, which strengthen our immune system and relieve inflammation.
Almonds are also a good source of vitamin E, By eating almonds, plasma cells and red blood cells increase in the blood, which also keeps cholesterol levels in check. By regular use of almond's also increases the level of antioxidants, due to which blood flow and blood pressure also become normal and as a result heart diseases are also cured.
Avocados are also an amazing source of vitamin E. Apart from this, the carotenoids present in it are very beneficial for the eyes which make our vision healthy. They are also helpful in getting rid of cancer by preventing the destruction of cell membranes.
vitamin E is also present in sufficient quantity in spinach, maize, broccoli, peanuts and blueberries.
How does vitamin e reduce oxidative stress?
When the body lacks antioxidants, the risks of oxidative stress increase. Increased oxidative stress can damage cells, which can lead to many diseases.
Vitamin E has antioxidant properties, and some clinical studies show that vitamin E consumption reduces oxidative stress and improves antioxidant defenses. According to a 2021 clinical study, taking vitamin E and vitamin C regularly for eight weeks reduced oxidative stress.
Does vitamin E protect against cataracts and blurred vision?
Blurred vision and cataracts are the most common eye problems that many people experience as they age. As mentioned above, vitamin E has antioxidant properties, so this vitamin helps prevent eye diseases as these eye diseases are caused by oxidative stress.
Also, the use of vitamin E does not damage the retina and if your eyes are suffering from various medical problems, this vitamin helps to prevent these problems.
Does vitamin E help strengthen nails?
Women mostly face nails problems because of washing dishes and household chores that affect the nails. If nails are not properly cared for, they can have serious negative effects.
The use of vitamin E helps in improving the health of nails. Apart from this, vitamin E is also useful for nail diseases. Liquid vitamin E capsules can also be applied to the nails.
Is vitamin E good for asthma?
Taking vitamin E can also improve lung health. According to a clinical study, the use of vitamin E improves asthma symptoms. Increased intake of dietary vitamin E is associated with a reduction in the incidence of asthma. Apart from this, vitamin E capsules also improve lung health.
6. Vitamin K
Known as the clotting vitamin, vitamin K is important for preventing bleeding from wounds, meaning that without it, blood cannot clot in external and internal wounds.
Is vitamin k good for bone health?
It is also an essential vitamin for bone fitness. It is responsible for maintaining and strengthening your bone health. Vitamin K helps activate bone-related proteins. This vitamin also restores balance in the process of bone breakdown and formation.
What's the best way to get vitamin K?
The foods with the highest vitamin K content are foods rich in calcium and potassium, especially green leafy vegetables. This vitamin is abundant in broccoli, arugula (rocket salad), cabbage, lettuce, watercress and spinach.
Apart from this, vitamin K is also found in cow's liver, egg yolk, turnip and avocado.
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