Healthy Foods and Vitamins

The Most Important Vitamins for the Body

Vitamins are a group of substances that the body needs in order to function properly. They are necessary for cell growth and the normal performance of its functions. There are thirteen types of essential vitamins and they are divided into two categories:

The first category is fat-soluble vitamins and includes vitamin A , vitamin D, vitamin E, and vitamin K. These vitamins are stored in the body’s fatty tissues and are more easily absorbed in the body in the presence of fatty foods.

The most important vitamins for the body

The second category is water-soluble vitamins and includes Vitamin C , and a group of B vitamins, which are thiamine, riboflavin, niacin, vitamin B5, vitamin B6, biotin, folate, and vitamin B12, as vitamin B12 is the only one in this category that can be stored in the liver for several years, while the rest is excreted in excess through the urine.

Each of these vitamins has an important function in the body, and a deficiency of a particular vitamin may lead to health problems.

It is worth noting that most people can get all the vitamins they need by following a balanced diet that contains a variety of vegetables, fruits, whole grains, and lean protein sources.

But some have special nutritional needs that they may not be able to meet through diet alone, such as the elderly, pregnant women, and others. Therefore, the doctor advises taking nutritional supplements for specific vitamins.

The Importance of Vitamins for the Body and their sources

Vitamin A plays a major role in the vision process, and it also helps the body fight infection by strengthening the immune system. Among the foods rich in vitamin A are the following:

Liver. Milk fortified with vitamin A. Orange fruits and vegetables , such as carrots, cantaloupe, and sweet potatoes. Dark green leafy vegetables such as spinach, kale, and kale.

B vitamins

The group of B vitamins, which includes thiamin , riboflavin, niacin, vitamin B5, vitamin B6 , biotin, folate, and vitamin B12, is important in metabolic activity.

It helps build energy and release it when the body needs it, and also participates in the production of red blood cells. Foods rich in B vitamins include the following:

  • Whole grains such as wheat and oats.
  • Meat and poultry.
  • eggs.
  • Fish and seafood.
  • Dairy products such as milk and yoghurt.
  • Green leafy vegetables.
  • Beans and peas.

Vitamin C

Vitamin C is important for maintaining body tissues such as bones, gums, and blood vessels, and it also helps heal wounds and resist infection. Among the foods rich in vitamin C are the following:

  • Citrus fruits such as orange.
  • Sweet red pepper.
  • Cantaloupe.
  • the strawberry.
  • Kiwi.
  • tomatoes.
  • Broccoli.
  • Cabbage.

Vitamin D

The body needs vitamin D to build strong bones and teeth, as it is produced in the skin when it is exposed to sunlight. It can also be obtained from the foods we eat, and it also helps the body absorb the amount of calcium it needs. Foods rich in vitamin D include the following:

  • Milk fortified with vitamin D.
  • Cereals fortified with vitamin D.
  • yolk.
  • Fish.
  • Liver.

Vitamin E

Vitamin E protects cells and tissues from damage, and is also important for the health of red blood cells. Among the foods rich in vitamin E are the following:

  • Whole grains such as wheat and oats.
  • Wheat germ.
  • Nuts and seeds.
  • Green leafy vegetables.
  • Vegetable oils such as sunflower oil, canola oil, and olive oil.
  • yolk.

Vitamin K

Vitamin K helps blood clot and stop bleeding. Among the foods rich in vitamin K are the following:

  • Green leafy vegetables.
  • Dairy products such as milk and yoghurt.
  • Broccoli.
  • Soybean oil.

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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