Healthy Foods and Vitamins


What are vitamins?

They are organic compounds that the human body needs in small quantities to maintain its health . You can obtain these vitamins from appropriate foods or nutritional supplements.

If the level of these vitamins in the blood changes (either increased or decreased), you may suffer from various health problems.


What are the Types of Vitamins?

Water-soluble vitamins:

It includes nine vitamins, which are the B complex vitamins , which are divided into eight different vitamins, and vitamin C , and because they are water-soluble vitamins, the body does not retain or store them, but rather the individual must take them daily to obtain the daily need from them, and if the individual takes them in excessive quantities, the body can Easily eliminated in urine.

Fat-soluble Vitamins:

It includes four vitamins: A, D, E, and K. Since they are fat-soluble vitamins, the body can store them for later use. If an individual consumes them in large quantities that lead to their accumulation, the individual may suffer from various health problems.

What is the Importance of Vitamins?

Responsible for converting carbohydrates inside cells into energy that the body benefits from, in addition to its role in maintaining the health of the heart and nerve cells.

  • Responsible for the growth and development of the body’s cells and the production of red blood cells.
  • It maintains healthy skin and nerves, and in high doses it can reduce cholesterol in the blood.
  • Responsible for the formation of red blood cells and maintaining brain health.
  • Also known as folate or folic acid, it is responsible for manufacturing red blood cells and producing genetic material (DNA) that is important for controlling tissue and cell growth.
  • It is important for metabolism, red blood cell formation, and maintaining the health of the central nervous system.
  • It is an antioxidant that maintains healthy teeth and gums, in addition to its role in promoting wound healing and enhancing the body’s ability to absorb iron, which is important for the body’s cells.
  • It is important for absorbing calcium, which is necessary for healthy bones and teeth, and its role in maintaining the normal ratio of calcium and phosphorus in the blood.
  • It is an antioxidant that helps the body produce red blood cells and use vitamin K.

Where do we get Vitamins?

  • Vegetables and fruits such as: avocado, tomatoes, kiwi,
  • carrots, and green leafy vegetables.
  • All kinds of meat, especially red meat, seafood, poultry and livestock livers.
  • eggs.

Does Vitamin Deficiency Cause any Harm?

The body is exposed to countless real risks as a result of a lack of vitamins in its body, including: [4]

  • Split hair and nails.
  • Mouth ulcers.
  • Bleeding gums.
  • Poor night vision and the appearance of white bumps on the eyes.
  • Dandruff on the head.
  • Hair loss.
  • Red or white bumps appear on the skin.
  • restless leg syndrome.


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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