Healthy Foods and Vitamins

Types of Vitamins and Where they are Found

Vitamins are one of the organic compounds, and they are among the most important nutritional elements, most of which cannot be manufactured in the body but are obtained through food.

These vitamins are important for internal balance (Homeostasis) in the body, while their deficiency causes many diseases, The recommended amount of vitamins varies according to age and gender, and in cases of physiological changes such as pregnancy and breastfeeding. It is worth noting that the number of vitamins known so far is 13 types.

Types of vitamins and where they are found

Types of Vitamins and their Sources

Vitamins are divided into two main types: water-soluble vitamins, which cannot be stored in the body but are eliminated through urine, and fat-soluble vitamins, which can be stored in the human body for a few days or sometimes months.

Vitamin A: which is known by several names such as retinol, retinal, retinoic acid, and tetra carotenoids, including beta-carotene.

Vitamin A is found in carrots, broccoli, cantaloupe , sweet potatoes, pumpkin, butter, eggs, and some types of vitamin A. Cheese, milk, spinach, liver, cod liver oil, and apricots .

Vitamin D: It is known as cholecalciferol and ergocalciferol, and it can be obtained when exposed to ultraviolet rays, mainly through sunlight. It is also found in fatty fish (fatty fish), eggs, and beef liver, in addition to mushrooms.

Vitamin E: Known as tocopherols and tocotrienols, it is found in kiwi fruit, avocado, leafy vegetables, unheated vegetable oils, nuts, whole grains, and wheat germ.

Vitamin B1: Also known as Thiamine, it is found in yeast , oatmeal, whole rice, whole grain rye, oranges, squash, sunflower seeds, cauliflower, potatoes, liver, and eggs. .

Vitamin B3: It is known as niacin and is found in liver, chicken, beef, fish, eggs , avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, mushrooms, nuts, legumes, whole grains, and sweet potatoes.

Vitamin B6: It is known as pyridoxine, pyridoxamine, and pyridoxal, and is found in meat, whole grains, bananas , vegetables, nuts, and milk. However, drying milk causes it to lose about half of its B6 content, in addition to freezing and canning processes.

Vitamin B12: Known as cyanocobalamin, it is found in fish, meat, chicken, eggs, milk and its derivatives, soy products, and nutritional yeast fortified with the vitamin.

Vitamin C: It is known as ascorbic acid, and is found in fruits , especially in one of the types of plums known as kakadu plum and the camu camu fruit, which in turn contains the largest amount of vitamin C, vegetables, and liver. Pointing out that cooking breaks down vitamin C.

Vitamin Deficiency

A deficiency in fat-soluble vitamins leads to many health problems and diseases:

Vitamin A deficiency: Although it is rare for vitamin A deficiency to occur in developed countries, people who follow a completely vegetarian diet are considered vulnerable to developing a deficiency of this vitamin.

It is also widespread in developing countries, due to limited dietary diversity, and among individuals who They rely mainly on refined rice, cassava, and potatoes for their food, and do not eat meat, fats, or vegetables.

One of the most common symptoms of vitamin A deficiency , which appears in the early stages of vitamin A deficiency, is night blindness. Which causes dry eyes and can lead to dryness of the conjunctiva.

Vitamin D deficiency: Vitamin D deficiency is associated with weak immunity, increased infection, autoimmune diseases, rickets in children, and Osteomalacia in adults.

Among the signs that accompany vitamin D deficiency are: fatigue, depression, hair loss, and non-healing wounds. It also increases the chance of death from cancer and heart attacks.

Vitamin E deficiency: Vitamin E deficiency is not common, and even individuals with it are often healthy. Individuals with liver disease and cystic fibrosis often suffer from a deficiency of this vitamin due to an imbalance in the body’s absorption of fats or vitamin E from food.

Vitamin E deficiency leads to muscle weakness , walking difficulties, vision problems, a weak immune system and numbness, while it can cause blindness, anemia, heart disease, neurological disorder, and dementia (Dementia) in the long term.

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I am Khaliq Alvi. 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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