Vitamins and Minerals
Vitamins are regulators and resistance enhancers that are found in natural nutritional sources, which help cell regeneration and energy production, which the body needs in certain amounts on a daily basis and which should be taken as an external supplement when it is not sufficient. However, many of the vitamins cannot be produced in the human body. Therefore, the amount required for health can be taken additionally if it cannot be taken through natural food sources.
There are two types of vitamins: water soluble and oil soluble. The water-soluble vitamins are excreted through the excretory system after the amount required for the body is consumed. Therefore, such vitamins should be taken regularly. Fat-soluble vitamins are more easily stored in the body. Therefore, water-soluble vitamins should be consumed more frequently than fat-soluble vitamins.
Minerals like vitamins are needed by the body; are essential elements for the healthy functioning of the body. Minerals are inorganic substances unlike vitamins. Since the human body itself cannot produce minerals, it should be taken through nutrients and / or as supplements. They play a role in bone development, control of body fluids inside and outside the cell, and the conversion of food we eat into energy.
vitamins
Vitamin A
Vitamin A is a type of fat soluble vitamin that is included in many foods. Reproduction is important for vision and immune system. It contributes to the healthy functioning of organs such as heart, kidney and lung. Two types of vitamin A are available. The first type of vitamin A is preformed Vitamin A found in everyday foods such as meat, fish, poultry. The second type of vitamin A is the vitamin A found in vegetable foods such as fruits and vegetables. Vitamin A can be found naturally in foods as well as in products such as milk and cereal. There are also supplements that contain both multivitamin-minerals and only vitamin A.
Vitamin A deficiency can cause dry eye, especially in children and pregnant women. On the other hand, preformed vitamin A, taken in high doses, especially in pregnant women, may cause some health problems. In the absence of vitamin A, night blindness occurs as a result of the disruption of the synthesis of rhodopsin, a substance that provides vision in the dark. If this condition is left untreated, vision loss develops rapidly. The epithelium covering the outer surface of the eye, called the conjunctiva, dries and becomes opaque. Permanent vision loss occurs due to ulceration of this layer. Vitamin A deficiency also decreases resistance to infections; inflammation of the hair follicles, loss of appetite, loss of taste and smell sensations are seen. In people suffering from vitamin A deficiency, the normal healthy structure of the skin is lost, and various skin diseases may occur on the skin surface.
Vitamin D
Vitamin D is a food substance found in foods, which helps the muscles to move, and especially strengthens the bones. It is one of the fat soluble vitamins. It helps to absorb calcium, which is the basic building block of bones, in foods and supplements. For example, nerves require vitamin D to transmit messages transmitted by the brain to organs. Together with calcium, it helps prevent bone resorption in adults. The main source of vitamin D is sun. For this, the body must be in direct contact with the sun. The sun that comes in contact with the glass inside the house does not form vitamin D in the body. Cloudy weather, shade and dark skin reduce the body's vitamin D production.
Vitamin D is naturally found in very few foods. Oily fish such as salmon and tuna are the best sources of vitamin D. Liver, egg yolk and cheese contain low levels of vitamin D. However, vitamin D can be added to some orange juices, yoghurts and margarines. However, two types of vitamin D can also be included in the content of supplementary foods, in the form of D2 and D3. Both species increase vitamin D in the blood.
The natural form of vitamin D in the body is a substance called cholecalciferol (vitamin D3). When exposed to ultraviolet light (sunlight), vitamin D3 is produced from cholesterol, which is synthesized in the body or taken from the diet.
Vitamin D deficiency especially calcium, bone, teeth, nail formation occurs that disrupt the abnormalities. Hypocalcemia and bone loss occur in adults, especially in menopausal women, whose estrogen hormone is insufficient due to vitamin D deficiency. Studies have shown that vitamin D and calcium deficiency are more effective than the lack of estrogen in osteoporosis observed in women during menopause, and that women who do not receive calcium and vitamin D adequately are at risk, especially since the age of 30 years.
Depletion of minerals from bone during growth (demineralization) causes insufficient mineral precipitation to the bone matrix and can cause serious bone disorders in adults. The shape of the bone changes as a result of weights on the softened structures since the mineral does not collapse during growth along with the insufficiency of calcium precipitation to the bones.
Vitamin D deficiency also causes liver disease and muscle diseases due to decreased phosphate in muscle. It causes tetanus, which means that the muscle tissue remains permanently contracted as a result of not getting enough calcium from the blood.
Vitamin E
Vitamin E, which is one of the fat soluble vitamins, is included in the contents of many foods. With its powerful antioxidant effect, it helps to protect cells against free radicals. Our body needs vitamin E to strengthen the immune system. With its antioxidant effect, vitamin E also helps to protect our body against serious diseases such as cancer and cardiovascular. It can be found in many products as well as supplementary foods containing vitamin E. Vegetable oils are among the best sources of vitamin E. Green vegetables such as spinach, broccoli also contain vitamin E. Vitamin E can be supplemented into products such as fruit juice, margarine.
Vitamin K
Vitamin K, which contributes to blood clotting and healthy formation of bones, is one of the fat soluble vitamins. Vegetable oils, green leafy vegetables such as cabbage, parsley, brussels sprouts, beans, and meat, eggs and cheese contain vitamin K. Multivitamin / Multimineral supplements also include vitamin K. However, food supplements containing only vitamin K are also available.
Vitamin B1 (Thiamine)
Vitamin B1, which is one of the water soluble vitamins, helps the foods we eat to convert into energy. Therefore, it is important for the development and growth of cells in the body. It meets the energy needs of the heart and nervous system. Deficiency of this vitamin can cause neurological diseases and heart diseases. Thiamine deficiency is often associated with other vitamin deficiencies and calorie deficiency. The first signs of thiamine deficiency are psychic symptoms, such as loss of appetite and anxiety. The amount of vitamin B1 required varies according to age and gender. It is found in whole grains, fortified breads and rice. There is also vitamin B1 in meat and fish. However, vitamin B1 is also included in Multivitamin / Multimineral supplement foods.
Vitamin B2 (Riboflavin)
It helps convert the food we eat into energy. It has antioxidant effect. Helps balance sugar levels, slows down aging, eliminates the damage caused by free radicals. A deficiency of vitamin B2 can cause problems with digestive problems, especially stomach-related problems. In developed countries, deficiency is rarely seen. However, subclinical deficiencies are common. May cause growth retardation in children. There is a deficiency combined with deficiencies of other vitamins rather than deficiencies alone. Experimental riboflavin deficiencies cause glossitis, pyuritis, skin peeling, seborrheic dermatitis. Corneal vascularization may occur. This causes photophobia, decreased vision, burning sensation. Deficiency can also be considered teratogenic. Burning and surgical traumas, chronic diseases (such as tuberculosis, rheumatic fever, subacute bacterial endocarditis), diabetes, hyperthyroidism, people with liver cirrhosis are at risk for deficiency. Vitamin B2 is found in dairy products, eggs and legumes. There are also supplements that contain both multivitamin-minerals and only vitamin B2.
Vitamin B3 (Niacin)
It provides the conversion of carbohydrates, fats and proteins into energy. Water soluble vitamins. It is effective against alzeimer disease. Niacin also performs important tasks such as improving blood circulation and reducing blood cholesterol levels. They participate in energy-generating reactions in the tissues by the conversion of carbohydrates, fats and proteins. They are essential for growth and synthesis of hormones. Pellegra; niacin and tryptophan deficiency. Symptoms include dermatitis, dementia, diarrhea and nervous disorders. Nausea and vomiting occur early. It can cause paralysis especially in the legs. It also causes anorexia, insomnia, headache, irritability and mental confusion. It is found in many vegetable and animal foods. Vitamin B3 is also found in dairy products, poultry, fish and vegetables such as broccoli, potatoes and tomatoes.
Vitamin B5 (Pantothenic Acid)
It helps convert the food we eat into energy. It is also called antistress vitamin. Helps to produce red blood cells. It is a component of coenzyme A. It plays an important role in the metabolism of carbohydrates, proteins and fats. Therefore, it is involved in the maintenance and repair of the integrity of all cells and tissues. Beef, fish, chicken, eggs and beans, broccoli, cereals, cauliflower, avocado is found in foods such as. Since it is found in many foods, its deficiency is usually rare. The deficiency picture in humans is not well defined. Other B vitamins are associated with deficiencies. When the deficiency was created experimentally, problems such as weakness, headache, sleep disturbances, nausea, abdominal pain, vomiting and gas were observed. In animal deficiencies, there are many symptoms such as growth deficiencies, fertilization deficiencies, dermatological diseases and adrenal gland necrosis. The need for alcoholics has increased. A decrease in blood levels has been detected in women receiving oral contraceptives. Urinary excretion is increased in people with diabetes and those with gastrointestinal disease have insufficient absorption. The need increases with growth, pregnancy and lactation.
Vitamin B6 (Pyridoxine)
Our body needs vitamin B6 in more than a hundred chemical reactions. It contributes to the regular functioning of the nervous system. Lack of vitamin B6 may have symptoms such as wounds on the lips, hair loss and weakness. Fish and offal are foods rich in vitamin B6. Carbohydrate-containing vegetables such as potatoes and fruits other than citrus fruits also contain vitamin B6. Vitamin B6 in the form of pyridoxine can also be found in dietary supplements. In addition, supplementary foods are available that contain both multivitamin-minerals and only vitamin B6.
Vitamin B12 (Cobalamin)
It is necessary for the brain and nervous system and blood cells to be healthy. It also helps in the formation of DNA. Helps prevent megaloblastic anemia that causes fatigue. If there is not enough vitamin B12 to meet the needs of the cells, the production of blood cells is slowed down and the cells produced are of poor quality and weak. It is therefore important to provide an adequate amount of vitamin B12. A rare deficiency leads to megaloblastic anemia and neuropathy. It is characterized by fatigue, weakness, dyspnea, paresthesia, glossitis, appetite and weight loss, impotence, psychiatric symptoms and severe anemia. Irreversible disorders of the nervous system. Those with pernicious anemia are the greatest risk group. After gastrectomy, exposure to corrosive agents may cause damage to the gastric mucosa.
Especially in the liver, as well as kidney, heart, spleen and brain are found. Absorption occurs on the condition that intrinsic factor is produced in the small intestine and stomach. It binds to the proteins to which it will go to tissues after absorption. Excretion is through urine, bile and feces. Very well maintained in the body. Therefore, symptoms of deficiency gradually appear. Light, oxygen, acid, alkaline slowly loses its activity, but is heat-resistant.
Liver and mussels are the best sources of B12. In addition, meat, milk, eggs are also B12. Most multivitamins also have B12. There are also dietary supplements containing only B12 and dietary supplements containing folic acid and other B vitamins.
C vitamin
Water soluble vitamins. With its powerful antioxidant effect, it helps to protect cells against free radicals. Our body needs vitamin C in the production of collagen, a protein used for healing wounds. It also helps the immune system function in a healthy way to protect our body against diseases. Deficiency occurs in scurvy. Petechia and ecchymosis bleedings in the skin, swelling and bleeding in the gums, bleeding in the urine and bleeding in the gastrointestinal tract (hematemesis and melena) are the most striking findings. The skin becomes rough and dry and hyperkeratotic changes occur in the hair follicles of the hips and legs. Bones stop growing, lose bone mineral, osteoporosis occurs. ”
The most important sources of vitamin C are citrus fruits such as oranges and grapefruits. On the other hand, most multivitamins contain vitamin C. There are nutritional supplements containing only vitamin C, as well as nutritional supplements with other nutrients.
Folic acid
It is one of the vitamins needed for blood production in the body, new cell formation and muscle building. Especially before and after the pregnancy, the need for folic acid may increase. Folates are involved in cell division and maturation activities. There is a tight connection between folic acid and vitamin B12. Folic acid is important in the formation of the structures that make up the nervous system of the unborn babies. Folic acid requirement increases during blood production and when metabolism is accelerated. Folic acid deficiency causes a decrease in the number of red blood cells and white blood cells (anemia). Wounds may occur in the mouth and digestive tract, hair formation and elongation may be impaired.
In children of folic acid deficiency, the so-called neural tube defect arises and disorders of the spinal cord and central nervous system structures are observed. Offal, eggs, milk, yogurt and legumes contain folic acid. It is also produced in the form of supplements.
Minerals
Calcium
99% of calcium, the most abundant mineral in the human body, is found in bones and teeth. The remaining 1% is stored in blood and cells. Calcium; it is a necessary mineral for the functioning of muscles, blood clotting, bone and dental health and regular functioning of the nervous system. The amount of calcium to be taken daily varies in infants, children, adults and pregnant women. It causes various diseases such as bone resorption, rickets, tooth decay, fracture of hair and nails, pain in joints and muscles, hypertension. If it is not taken sufficiently during pregnancy and infancy, it causes developmental disorders. If it is taken too much, it causes problems like kidney stone, calcification and muscle weakness. Calcium is mostly found in dairy products such as milk, yogurt, cheese, and also in many foods such as dried legumes, nuts, almonds, walnuts, eggs, butter, fish.
Magnesium
Magnesium is a mineral that is constantly needed by the body and is an important mineral for bone development, heart health, cell structure, hormone balance and muscle structure. Skin, hair and nails are more powerful and healthy, the nervous system is effective in working properly. In the body; calcium, vitamin c, sodium and phosphorus. It is also called anti-stress mineral because it is effective in the nervous system. In the absence; problems such as heart, brain, kidney function, sleep problems, fatigue, muscle cramps are seen. Magnesium; dark green vegetables, pumpkin seeds, soybeans, peanuts, eggs, whole grain bread is found in many foods.
Zinc
Zinc found in all parts of the body such as cells, organs, bones; It is a mineral necessary for healing of wounds, cell repair, growth and development, immune system and reproductive functions. It is also one of the essential minerals involved in the synthesis of proteins, heart and brain functions, and cell metabolism. Zinc deficiency; while it causes retardation in growth and development of children, problems in the reproductive system in adults, hair loss, weakness, weakness in the immune system, causes many problems such as distraction. Zinc, which is mostly found in animal foods; legumes, almonds, peanuts, walnuts, sesame seeds, mushrooms, spinach, seafood and cereals.
Potassium
Potassium, which is the most abundant mineral in the human body after calcium and phosphorus, is necessary for the functioning of the nervous system and muscles by keeping the ph value in balance in the body. It is important in transporting oxygen to the brain, maintaining water and mineral balance in the body, transporting nutrients into the cell, and working the heart regularly. Since potassium mineral is found in many foods, it is generally not lacking. But; Inadequate nutrition, diuretics, diarrhea and excessive sweating, such as potassium deficiency is encountered. Potassium deficiency in the body; muscle weakness, cardiac arrhythmia, impaired renal function, fluid accumulation in the body. Potassium mineral; beans, potatoes, spinach, lentils, bananas, melons, dried fruits, green leafy vegetables and dairy products.
Phosphorus
Most of the phosphorus, the most abundant mineral in the body after calcium, is found in bones and teeth. It is the basic building block of DNA and RNA in the cell. Phosphorus; It is an important mineral in strengthening bones and teeth, in the functioning of the heart and kidney, in maintaining hormonal balance and in the formation of energy. Phosphorus must be present together with calcium and vitamin D in order to function. Lack in the body; bone pain, dental problems, nervous problems, heart diseases, muscular fatigue and weakness can be seen. Phosphorus stored in bones is called phosphate. Phosphorus minerals are found in many foods such as meat and dairy products, seafood, almonds, peanuts, lentils, sunflower seeds, sesame seeds and legumes.
Iron
Iron, which is necessary for the production of blood protein called hemoglobin, which is responsible for carrying oxygen in the blood, is an important mineral for the development of the body. It is stored by the body when more than necessary. Lack of women is more common than men. Iron deficiency anemia is the most common anemia problem. When there is not enough iron in the body, the necessary hemoglobin cannot be produced and the vital oxygen for the tissues cannot be transported. Iron deficiency; weakness, fatigue, palpitations, dizziness, hair loss causes discomfort such as. It is recommended to take with vitamin C to increase the effect and absorption of iron mineral. Green leafy vegetables, meat products, liver, eggs, cereals, dates, beets, almonds, dried fruits, molasses are found in many foods.
Iodine
Iodine, which is found mostly in the thyroid glands; It is an important mineral in terms of growth, development, nervous system and reproductive activities. The thyroid gland in the front of the neck is responsible for the production of thyroid hormones. The thyroid gland needs iodine to produce this hormone. In case of lack of iodine; goiter, developmental disability, mental retardation, metabolic disorder, abnormal weight gain can be seen. Especially iodine deficiency in pregnancy may cause serious problems such as developmental disorders in the baby, retardation in brain development, dwarfism and disability. Iodine mineral; iodized salt, milk, eggs, green leafy vegetables, seafood, mineral waters, mineral waters, spinach, zucchini are found in many foods.
Other
Omega -3
Omega-3 is a fatty acid found in seafood and some plants. Although the recommended daily intake of omega-3 varies from person to person, it depends on health indicators such as cardiovascular health, blood pressure levels. This makes it difficult to determine a standard dose recommendation of omega-3. It is known to have positive effects on strengthening of memory, cardiovascular diseases, muscle and joint structure. In the absence; depression, heart disease, memory weakness. When used before and during pregnancy, it reduces the risk of depression and preterm birth. Omega-3 is found in many foods such as walnuts, almonds, kiwis, purslane, pumpkin seeds, flaxseed, mostly in cold sea fish omonsomon, mackerel, sardine and so on.
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