Water Soluble Vitamins
WHAT IS VITAMIN?
Vitamins are needed to maintain our vital functions in the body regularly. Since Latin words are used in scientific research, the meaning of the word “vita” here means “life”.
Vitamins are divided into two: water-soluble (vitamins C, B group) and fat-soluble (vitamins A, D, E, K). While excess water-soluble vitamins are excreted through urine, excess fat-soluble vitamins are stored in the liver.
Vitamins are essential for our health. For this reason, it is necessary to take adequate amounts of these vitamins, which have many varieties.
Many foods we eat and drink contain various vitamins. Now I would like to inform you about what vitamins food and drinks contain and their effects on our body.
WATER SOLUBLE VITAMINS
VITAMIN B1
It contributes to energy production in our body.
It also has effects on heart health and nervous system.
It affects our mental activities.
Vitamin B1 deficiency causes fatigue and dizziness.
Lack of this vitamin for a long time causes slowdowns in the circulatory system and weakening of the heart muscle.
It causes beriberi disease. (Beriberi disease; paralysis, muscle wasting, inability to control reflexes)
WHAT FOODS CONTAIN VITAMIN B1?
It is abundant in whole wheat foods, vegetables, liver, offal, meat, milk, legumes, corn, rice, eggs, walnuts, hazelnuts and peanuts.
VITAMIN B2
It is a vitamin necessary for cellular respiratory reactions.
It also contributes to the most effective use of the sense of vision.
It has a protective effect on skin and skin health.
It facilitates the absorption of iron taken into the body in the intestines.
It facilitates the absorption of iron taken into the body in the intestines.
In case of deficiency, cracks form at the corners of the mouth and cause deformity in the skin.
Anemia and disorders in the nervous system may occur.
WHAT FOODS CONTAIN VITAMIN B2?
It is found in whole grain foods, eggs, green leafy vegetables, fish, meat and dairy products.
NOTE: Foods containing vitamin B2 are sensitive to light. It loses its vitamin properties in the presence of light. For this reason, it should not be kept in the light. Also, do not throw away the water after cooking the vegetables. Vitamin B2 is also present in yoghurt water. Do not spill the water from the yoghurt. Be sure to use it when making buttermilk.
VITAMIN B3
It is a vitamin necessary for the synthesis of the insulin hormone that regulates the sugar in the blood.
Deficiency causes stomach and skin diseases.
Liver dysfunction occurs and redness occurs on the hands and face.
WHAT FOODS CONTAIN VITAMIN B3?
It is found in whole wheat foods and high protein foods such as meat, fish, chicken and peanuts.
VITAMIN B5
It is a very important type of vitamin for skin health and hair health.
It protects the body against inflammation.
WHAT FOODS CONTAIN VITAMIN B5?
It is found in many foods.
VITAMIN B6
It is responsible for releasing the energy obtained by breaking down carbohydrates and fats taken into the body.
Its deficiency causes negativities on skin health and nervous system.
Also, if you have forgetfulness, constipation and stomach complaints, do not forget to have this vitamin taken.
WHAT FOODS CONTAIN VITAMIN B6?
It is abundant in green leafy vegetables, meat, liver, kidney, legumes, fish, chicken, hazelnuts, peanuts and whole wheat foods.
VITAMIN B7
It is a vitamin that is important for skin health and hair and nails, where keratin is necessary in the body.
It enables the digestive and nervous systems to perform their functions.
In its deficiency, flaking and swelling of the skin and irregularity of the muscles occur.
VITAMIN B9
This vitamin, which we generally know as folic acid, is a vitamin that should be used especially before and during pregnancy. It is very effective in the development of the baby’s nervous system.
It is also a vitamin necessary for blood cell production and healthy functioning of the liver.
In its deficiency, anemia occurs.
The most important reason for vitamin B9 deficiency is not consuming insufficient vegetables and fruits.
WHAT FOODS CONTAIN VITAMIN B9?
It is found in foods such as green vegetables, liver, offal, yeast, peanuts, legumes and oranges.
VITAMIN B12
It is a vitamin that carries oxygen in the blood and is very important for the development of blood cells.
It is also a vitamin necessary for the development of the nervous system and body.
Vitamin B12 is more common in people who smoke. This causes anemia.
Some skin problems are caused by B12 deficiency.
WHAT FOODS CONTAIN VITAMIN B12?
It is abundant in animal products.
VITAMIN C
It constitutes the main source of the immune system.
Vitamin C prevents the formation of effects such as cancer (especially breast and skin cancer) and ensures that you have a healthy heart and skin. With this feature, it is a great antioxidant.
It contributes to the production of energy required for the body and is a vitamin necessary for hormones.
It prevents the formation of caractoses in the eye.
In its deficiency, deterioration occurs in the vessels and skin.
Wounds heal slowly.
WHAT FOODS CONTAIN VITAMIN C?
It is found in foods such as orange, tangerine, lemon, broccoli, blackberry, rose hip, potato, lettuce, cabbage, tomato, green pepper, grapefruit, hot red pepper, pumpkin, spinach and cauliflower. These foods should generally be consumed fresh, that is, within a short time after purchasing them, without keeping them waiting.
LONG-TERM USE OF ANTIBIOTICS CAUSES VITAMIN DEFICIENCY IN THE BODY.
DO NOT FORGET to have your vitamin levels checked with a small blood test by making an appointment with our family doctor or going to the health center before it is too late!
