Vitamins are considered essential nutrients with many health benefits, and in the following we will talk about the benefits of vitamins of all kinds, and some prominent information about them:
There are 13 types of vitamins, and each type of them plays a specific vital role that gives the body many benefits. The benefits of vitamins are as follows:
Vitamin A:
Vitamin A mainly contributes to the maintenance of healthy vision, maintains healthy bones, teeth, skin and mucous membranes, and enhances the function of the immune system.
Vitamin B1:
Helps the body break down carbohydrates for energy, strengthens the nervous system, and maintains a healthy heart.
Vitamin B2
It contributes to the growth of body cells, the production of red blood cells, and maintains the health of eyes, skin, and nerves, in addition to helping the body obtain energy from food.
Vitamin B3:
Vitamin B3 contributes to energy production in the body, promotes cell growth, and maintains a healthy nervous system and skin.
Vitamin B5:
Contributes to the production of cholesterol and hormones, and contributes to the metabolism and energy production in the body.
Vitamin B6:
Vitamin B6 maintains the health of brain cells, and contributes to the breakdown of amino acids to obtain and store energy in the body, in addition to that it helps in the production of hemoglobin and red blood cells, and promotes the process of growth and building of cells.
Vitamin B7:
It helps the body break down food for energy, contributes to the production of hormones and cholesterol, and promotes healthy skin, hair and nail growth.
Vitamin B9:
It helps build the DNA necessary for the growth of body cells, in addition to contributing to reducing the risk of birth defects in children.
Vitamin B12:
Maintains the health of the nervous system, contributes to the production of red blood cells, and energy production.
vitamin C:
Vitamin C helps build bones and produce collagen, facilitates iron absorption, boosts immune system function, and rids the body of harmful substances.
Vitamin D:
It helps build bones, teeth, and muscles by facilitating the absorption of calcium from food, and contributes to regulating normal levels of calcium and phosphorus in the blood.
Vitamin E:
It facilitates the absorption of vitamin A in the body, maintains healthy skin, skin and eyes, in addition to that it strengthens the immune system and contributes to the production of red blood cells.
Vitamin K:
It mainly contributes to the normal blood clotting process, and helps build bone.
Ways to collect the benefits of vitamins
Most vitamins are obtained from food, however, there are some vitamins that the human body can manufacture, such as vitamin D through exposure to sunlight, and after knowing the health benefits of vitamins, here are some of the sources from which they come:
Vitamin A: These include: carrots, squash, broccoli, egg yolks, and cod liver oil.
B vitamins: These include: meat, poultry, fish, eggs, dairy products, vegetables such as chard, spinach, broccoli, okra, bananas, legumes, nuts, and peanut butter.
Vitamin D: These include: cod liver oil, fish, and eggs.
Vitamin C: These include: citrus fruits, strawberries, tomatoes, and broccoli.
Vitamin E: It includes: nuts, leafy vegetables, kiwi, avocado, and eggs.
Vitamin K: It includes: leafy vegetables, such as parsley, spinach, cauliflower, pumpkin, and figs.
The effects of deficiency and excess of vitamins
The human body needs very small quantities of vitamins, so any increase or decrease in them may cause many damages, and after knowing the benefits of vitamins, it is necessary to point out these damages, and the following are the most prominent:
1. Vitamin deficiency damage:
Here are examples of them:
Vitamin A: It can lead to night blindness or blindness.
Vitamin B1: It can lead to beriberi.
Vitamin B9: During pregnancy, it may lead to a congenital anomaly, such as spina bifida.
Vitamin B12: It can cause neuropathy, anemia, or memory impairment.
Vitamin C: May cause scurvy, which is characterized by bleeding gums.
Vitamin D: May cause osteomalacia in adults or rickets in children.
Vitamin K: can cause bleeding.
2. Damage to excess vitamins:
Here are examples of them:
Vitamin A: May cause blurred vision, enlargement of the liver and spleen.
Vitamin B6: May cause peripheral sensory neuropathy.
Vitamin D: It can cause muscle tetany or a high level of calcium in the blood.
Vitamin E: It can cause difficulty in wound healing and increased bleeding potential.
Vitamin K: May cause hemolytic anemia.
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