Vitamin guide: Which vitamins are good for what, in which foods?

By | 15 February 2021

Vitamins are essential for our body to be healthy and maintain its normal function. Vitamins that cannot be produced in the body can be met naturally and with healthy foods. Each food is rich in different vitamins and meets the values our body needs. Deficiency causes some diseases or the healing process of the diseases slows down. Protect your body in all conditions by consuming healthy and natural foods.

 

 

 

 

 

 

 

 

Each of the natural and healthy foods we consume during the day has different benefits for our body. Although we do not know in detail what nutritional values and vitamins the foods we consume every day, we can make some distinctions and arrange our nutrition according to our vitamin needs.

Below, you can find the vitamins our body needs, their benefits, and what foods they contain.

Vitamin A

İt has an active role in the development of bones and teeth during the growth period. It is possible to get vitamin A, which is abundant in animal foods, from plant foods. Animal foods such as milk, eggs, butter, liver, fish oil, cheese; Vegetable foods such as carrots, potatoes, parsley, watermelon, spinach, broccoli, chard, grapefruit, peas, red peppers are rich in vitamin A. Thanks to vitamin A, which is resistant to heat and does not lose its nutritional value easily, resistance to infections increases, the moisture needed by the skin is provided, the immune system is strengthened, it is good for eye disorders, skin and hair gain a healthy appearance.

B group vitamins

B group vitamins are the nutritional sources necessary for brain functions and the effective functioning of the immune system. Among the general effects of B group vitamins, which are divided into B1, B2, B3, B5, B6, B7, B9, and B12, they ensure the regular functioning of the central nervous system, are beneficial for skin, hair, and nail health, energize the body, release toxins, It can be shown to contribute to the formation of blood cells. It is also known that B vitamins are used in the content of anti-aging creams in the cosmetics sector. Since the B vitamin is separated within itself, each it also benefits differently. In general, products rich in B vitamins; cornbread, beans, nuts, sesame, peas, almonds, soybeans, avocados, turkey, fish, chicken, milk, and cauliflower.

 

C vitamin

When it comes to vitamin C, the first thing that comes to mind is of course citrus fruits; however, we can get it from many different foods. Foods such as oranges, lemons, grapefruit, tomatoes, spinach, potatoes, cabbage, rosehips, kiwi, and strawberries are rich sources of vitamin C. Moreover, the benefits of vitamin C, which is indispensable in the treatment of colds in the winter season, are not limited to this. Vitamin C containing antioxidants; It prevents anemia, prevents the formation of cataracts, has a positive effect on the treatment of skin cancer, and is one of the best helpers of our immune system.

Vitamin D

The most important source of vitamin D need is the sun and the body provides 90% of its vitamin D needs from the sun. To get enough vitamin D, at least one of the head, face, arms, and legs should be exposed to the sun for a minimum of 20 minutes every day. A large amount of vitamin D can be obtained from foods such as liver, egg yolk, fish oil, milk, cheese, butter, and salmon.

İt is very beneficial for the body in terms of strengthening bones and teeth, secretion of growth hormone, balancing the calcium level in kidney diseases, preventing depression and cancer.

Vitamin E

Vitamin E, which has fat-soluble properties, is found in most of the foods we consume daily and has an antioxidant effect. Thanks to vitamin E, which can be found in foods such as potatoes, egg yolks, squash, spinach, cabbage, lettuce, fish oil, hazelnut, walnut, tuna, olive oil; Conditions such as easy fatigue, anemia, liver disorders, sexual dysfunction can be prevented.

The most well-known feature of vitamin K is that it provides blood clotting. Same time; a strong bone structure is also effective in regulating blood calcium levels. Among the foods that co İt is also known for protecting the heart, reducing bruising, treating leukemia, and preventing diabetes.