Vitamins Benefits and the minerals in which they found.

Here you get the complete detailed knowledge about the vitamins, its types, where they found, minerals, and factors that affect them.

What are Vitamins?

A Vitamin is an organic molecule or related set of molecules that are an essential micronutrient that an organism needs in small quantities for the proper functioning of its chemical reaction in the body.

Some quick healthy facts on Vitamins

  • There is a total of 13 known vitamins.
  • There are two types of vitamins they are either Water-soluble or Fat-soluble.
  • Fat-soluble vitamins are easier for the body to store than water-soluble.
  • Vitamins always contain carbon, so they are described as “organic.
  • Food is the best source of vitamins, but some people may be advised by a physician to use supplements.

 

Fat-Soluble Vitamins:

Vitamins
Source: BeBeautiful

Vitamin A:

Responsible For:

  • Young-looking skin
  • Beautiful hair
  • Healthy nails
  • Sharp vision
  • Strong bones

Deficiency:

  • Inadequate intake
  • Fat malabsorption
  • Liver disorders

Can be found in :

  • Carrots
  • Citrus fruit
  • Hard cheese
  • Cottage cheese
  • Milk
  • Eggs
  • Fish
  • Parsley
  • Spinach
  • Liver.

Destroyed By:

  • High temperature and long-term preservation.

The recommended amount per day:

  • 0.4-1mg = 100mg of beef liver pate.
Vitamins
Source: SkinStore

Vitamin B:

Responsible For:

  • Prevent major birth defects
  • Give you an energy boost
  • Improve mood and result in help in improving depression.
  • Help with Red Blood cell
Vitamins
Source: 123RF.com

Vitamin B2:

Responsible For:

  • Regenerated cells
  • Sharp vision
  • Healthy muscles.

Deficiency:

  • Photophobia
  • Cheilosis
  • Seborrheic dermatitis
  • Poor growth
  • Loss of appetite
  • Sore tongue

Can be found in :

  • Milk
  • Almonds
  • Eggs
  • Mushrooms
  • Buckwheat
  • Cottage cheese
  • Yeast
  • Meat.

Destroyed By:

  • The long-term impact of light

The recommended amount per day:

  • 1.3-3mg = 2 chicken eggs.

 

Vitamins
Source: IndiaMART

Vitamin B3:

Responsible For:

  • Niacin may help lower cholesterol
  • Ease arthritis and boost brain function
  • Improve sex and stress-related hormones

Deficiency:

  • Coenzyme form in food
  • Hydrolysis in the small intestine to free vitamin
  • Absorbed in duodenum
  • Pellagra

Can be found in :

  • Tuna
  • Turkey
  • Salmon
  • Anchovies
  • Pork
  • Ground Beef
  • Chicken Breast
  • Liver

Destroyed By:

  • Excessive exposure to heat and/or water.

The recommended amount per day:

  • Men need 16 mg per day, while most women need 14 mg per day.

 

Vitamins
Source: 123FE.com

Vitamin B5:

Responsible For:

  • A good memory
  • A cheerful mood
  • Quick recovery after illness
  • Healthy blood vessels
  • Healthy heart.

Deficiency:

  • Nausea
  • Vomiting
  • GI disorders
  • Irritability
  • Fatty liver
  • Inadequate growth

Can be found in :

  • A variety of meats
  • Chicken
  • Egg yolk
  • Dairy products
  • Caviar
  • Legumes
  • Nuts
  • Yeast
  • Oatmeal
  • Buckwheat
  • Rice
  • Broccoli.

Destroyed By:

  • The repeated freezing

The recommended amount per day:

  • 5mg = 100g of pork liver

 

vitamins
Source: 123RF.com

Vitamin B6:

Responsible For:

  • A rejuvenated body
  • A strong nervous system
  • Healthy blood vessels

Deficiency:

  • Retarded growth
  • Dermatitis
  • Epileptic
  • Anemia and partial alopecia

Can be found in :

  • Cereals
  • Sprouted wheat grains
  • Green salad
  • Cabbage
  • Bananas
  • Walnuts
  • Wheat bran
  • Salmon
  • Meat

Destroyed By:

  • The long term impact of light.

The recommended amount per day:

  • 1.6-2mg = 300g of beef.
vitamins
Source: 123RF.com

Vitamin B7:

Water Soluble

Deficiency may cause dermatitis or enteritis or inflammation of the intestine

Good sources include Egg Yolk, Liver, Some vegetables.

Vitamins
Source: 123RF.com

Vitamin B9:

 

It is water-soluble.

Deficiency during pregnancy is linked to birth defects. Pregnant women are encouraged to supplement folic acid for the entire year before becoming pregnant.

Major sources include leafy vegetables, legumes, liver, baker’s yeast, some fortified grain products, and sunflower seeds. Several fruits have moderate amounts, as does beer

 

Vitamins
Source: 123RF.com

 

Vitamin B12:

Responsible For:

  • Normal weight
  • Good immunity
  • Sound memory
  • Healthy gastrointestinal tract.

Deficiency:

  • Dietary deficiency (very rare)
  • Pernicious anemia
  • Gastrectomy
  • Decreased production of intrinsic factor

Can be found in :

  • Soybeans
  • Hops
  • Spinach
  • Kelps
  • Oyster
  • Fish
  • Milk
  • Cheese
  • Egg yolk
  • Variety of meats.

Destroyed By:

  • The long term impact of light and high temperature.

The recommended amount per day:

  • 2-5mg = 100mg of salmon.

vitamins
Source: WebMD

Vitamin C:

Responsible For:

  • Smooth skin
  • Good immunity
  • A cheerful
  • Mood
  • Healthy hair and nails

Deficiency:

  • Skin discoloration and bruising
  • Hemorrhaging
  • Anemia
  • Dental issues
  • Swelling of joints
  • Exhaustion

Can be found in :

  • Dill
  • Citrus fruit
  • Rosehips
  • Sea buckthorn
  • Red fruit
  • Cauliflower
  • Peas
  • Beans
  • Radish
  • Kiwifruit
  • Asparagus.

Destroyed By:

  • Cooking

The recommended amount per day:

  • 70mg = 1/2 of an orange.
vitamins
Source: Times of India

Vitamin D:

Responsible For:

  • Healthy bones
  • Good blood coagulation
  • Immunity to colds
  • Elimination of toxins
  • A cheerful mood
  • Healthy blood vessels and heart.

Deficiency:

  • Sleep Changes
  • Fatigue
  • Infection
  • Loss of appetite
  • Back pain
  • Weak and aching bones
  • Low mood

Can be found in :

  • Cheese
  • Butter
  • Cottage cheese
  • Egg yolk
  • Fish
  • Seafood
  • Potatoes
  • Vegetable oils
  • Beef.

Destroyed By:

  • Cooking in an alkaline environment.

The recommended amount per day:

  • 2-5mg = 2eggs.

 

vitamins
Source: 123RF.com

Vitamin E:

Responsible For:

  • A rejuvenated body
  • The normal operation of the reproductive system
  • A cheerful mood
  • Protection against the environment.

Deficiency:

  • Anemia
  • Poor Balance
  • Hair loss
  • Dry Skin
  • Cancer
  • Muscle Weakness
  • Leg Cramps
  • Blindness
  • Fertility Problems
  • Immunity

Can be found in :

  • Meat
  • Oils such as sunflower, corn, pumpkin seed, and olive oils
  • Butter
  • Nuts
  • Dairy products
  • Liver.

Destroyed By:

  • Long term preservation.

The recommended amount per day:

  • 30-50mg = 1 tablespoon of unrefined oil.
vitamins
Source: VectorStock

Vitamin K:

Responsible For:

  • The fast healing wounds
  • Normal blood coagulation
  • Producing the required amount of prothrombin in the blood.

Deficiency:

  • Bleeding
  • Liver damage
  • Low bone density
  • Malabsorption in the digestive tract

Can be found in :

  • Spinach
  • Nettles
  • Rosehips
  • Cabbage
  • Cauliflower
  • Red cabbage
  • Carrots
  • Tomatoes
  • Strawberries
  • Green tea
  • Kelps.

Destroyed By:

  • The long-term impact of light and long-term preparation.

The recommended amount per day:

  • 1-2mg = 2 tablespoons of parsley.

 

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