What is Vitamin? In Which Foods Are Vitamins Found?

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18 Feb 2024

Vitamins, which must be present in certain amounts in our body, play a role in many areas of the body's functioning, from eliminating skin diseases to regulating metabolism, from the production of blood cells to bone development.

What is Vitamin?

Vitamins are organic compounds found in many foods we eat, which have many benefits for our body and support the healthy functioning of our metabolism in various ways. The effect of vitamins is very important in maintaining a healthy life and in the treatment of many diseases. Knowing what functions vitamins have helps a person prepare a healthy diet for himself.

Functions of Vitamins

Vitamins, which are absolutely necessary for the healthy functioning of the body, have an effect on all organs and systems. The body is negatively affected by any kind of vitamin deficiency. Vitamins necessary for a quality life;

While it allows us to continue our daily lives in a healthy way, it is also effective in the fight against diseases. It plays a role in the body's fight against factors that may cause various negativities in the course of the disease.

It is effective in protecting against any damage that may occur in structural areas such as cell membrane and DNA.

It gives immunity to the body. It prevents the frequent occurrence of diseases caused by germs, viruses and bacteria and acts as a protective shield against diseases.

In minimizing the side effects of medications for people who have chronic diseases and have to use medications for a long time; It is effective in preventing or reducing the damage caused by drugs on the body.

It plays an active role in healing diseases that negatively affect metabolism, such as digestive difficulties.

It is important for stomach, intestine and pancreas health. It supports the absorption of nutrients in the stomach and intestines.

It strengthens bones and is important for joint health. They are indispensable nutrients to eliminate or reduce the problem of osteoporosis, which occurs especially after a certain age.

It helps in relieving muscle cramps.

It balances the fat rate in the blood and strengthens the veins. It prevents vascular occlusion. It adjusts the density of blood. For this reason, it is good for cardiovascular diseases and cholesterol.

It ensures quick healing of wounds. It is good for mouth, tongue and gum wounds. It is also beneficial for skin, nail and hair health.

It plays a role in alleviating problems in the body caused by problems such as stress, insomnia and fatigue that people frequently encounter in city life, and in providing psychological balance to the body.

In order to fully benefit from the above-mentioned effects of vitamins, it should be researched which foods contain which vitamins. It is necessary to make a regular nutrition program and consume foods containing vitamins in accordance with the meals. People with a healthy diet can only get enough vitamins through daily nutrition because they consume vitamin-rich foods. People who cannot get the required amount of vitamins from food should take the necessary vitamins through supplements.

Foods Containing Vitamins

It is important to consume foods with high vitamin values for a healthy life. Foods rich in vitamins are foods that help the body fight various diseases and increase immunity. Most of the foods we consume raw or cooked in our daily lives without realizing it are rich in vitamins. It is beneficial to consume foods that each contain a different vitamin, in a certain amount and by choosing them according to your needs.

Foods rich in vitamin diversity are:

Red meat; offal such as liver, spleen, heart and brain; seafood such as fish, tuna, caviar, seaweed, lobster, shrimp; meat from poultry such as chicken, turkey, duck, goose; animal foods such as dairy products and eggs

Citrus fruits such as orange, tangerine, grapefruit and lemon; tropical fruits such as mango, avocado, pineapple, kiwi; Fruits, especially red ones, such as pomegranates, blackberries, blueberries, cranberries, strawberries, cherries and cherries

Greens such as parsley, arugula, watercress, lettuce, mint and spinach; green leafy vegetables such as leeks, onions, garlic, broccoli, cabbage and cauliflower

Grains such as oatmeal, wheat, rice, bulgur, corn

Dried legumes such as soybeans, kidney beans, broad beans, lentils

Seeds containing healthy oils such as sunflower seeds, pumpkin seeds, hazelnuts, peanuts and walnuts

Various oils such as olive oil, avocado oil, coconut oil, shea butter, sesame oil, black cumin oil, walnut oil, hazelnut oil.

Vitamin Types

One of the values that must be balanced in the body for a healthy life is vitamins. You can learn the properties of vitamins A, B1, B2, B3, B6, B12, C, D, E, K and the foods they are found in from this list.

A Vitamins

In order for the metabolism to function properly, it is necessary to consume foods containing vitamin A. Vitamin A plays a role in strengthening the bones, especially of growing children. It is important for eye health. You can find foods containing vitamin A in the table below.

Milk
Cheese
Egg
Butter
Liver
Fish etc.

Vitamin B1 (Thiamine)

It is a vitamin used to relieve conditions such as weakness, muscle fatigue and loss of appetite. It provides the energy the body needs. It delays cell aging. “What contains vitamin B?” To answer the question, it is necessary to examine all B group vitamins, starting from vitamin B1. You can find foods rich in vitamin B1 in the table below.

Oats
Bulgur
Walnut
Corn etc.

B2Vitamin

It is a vitamin that is good for skin diseases. It is effective in relieving rashes, itching and redness around the mouth, nose and eyes. The table below will help you get an idea of which foods contain vitamin B2.

Spinach
Cabbage
Broccoli
Citrus fruits etc.

B3 Vitamins

Vitamin B3 is a vitamin responsible for repair. Sometimes damaged structures occur in the cells that affect the organism. Vitamin B3 fights these harmful elements with its antioxidant function. It is used in the treatment of diseases that occur in people who consume insufficient protein and do not have a well-rounded eating habit. Foods rich in vitamin B3 are as stated in the table below:

Chickpeas
Lentil
Bean
Fish

B6 Vitamins

Vitamin B6, like vitamin B1, is an important vitamin in energy production. It is effective in preventing problems that may occur in red blood cells. You can find foods containing vitamin B6 in the table below.

Chickpeas
Kidney bean
Soybean
Queer
Bran Flour

B12 Vitamini

B12 is a vitamin derived from animal protein. According to research, B12 is one of the most deficient vitamins in Turkish society. It is one of the most essential vitamins for mother and baby health. It is good for stiffness and contractions in the muscles. Vitamin B12 is the most effective vitamin for forgetfulness problems. The best sources are found in animal foods, especially meat.

Chicken
Nope
Duck
Goose etc.

Vitamin C

Vitamin C is a vitamin that can be easily taken into the body from vegetables and fruits rich in this vitamin. It is generally used to treat immune problems caused by infection. Vitamin C supplementation is a widely used method in the treatment of gum diseases. It is an effective antioxidant. It also plays a powerful vitamin role in the treatment of blood diseases as it facilitates the absorption of iron into the body. "What contains vitamin C?" with the help of the table below. You can find the answer to the question.

Orange
Analyzing
Tomatoes
Cherry

D Vitamini

The main source of vitamin D is sunlight. Vitamin D is not found in animal or plant foods other than fish oil. It is important for strengthening bones. It is the main treatment drug for osteoporosis that occurs after old age. In vitamin D deficiency, it becomes difficult for people with obesity to lose weight in a healthy way. Patients with insulin resistance are often recommended to take vitamin D supplements. It is also a vitamin that directly affects hormones.

It's Vitamins

This vitamin, which is in oil form, has important effects on the body as an antioxidant in relieving stomach disorders. The foods examples given in the table contain enough vitamin E. Since such foods are consumed widely in our country, vitamin E deficiency is rarely seen.

Olives and olive oil
Avocado and avocado oil
Walnuts and walnut oil
Hazelnuts and hazelnut oil

K Vitamini

It ensures that the liquid blood thickens sufficiently. In its deficiency, blood thinning occurs. For this reason, vitamin K is important for cardiovascular health. It facilitates the absorption of calcium into the body. Although it is a fat-soluble vitamin, it does not remain in the body for a long time like vitamins A, D and E. People using long-term medications may need to use supplements for vitamin K deficiency.

Species of fish
Istakoz
Prawns
Cancer etc.