In this article we will try to point out which vitamin what kind of effect has on the human body and what are the sources of the vitamins. Value to eat special foods to maintain health was recognized long before vitamins to be identified. The ancient Egyptians knew that a man, feeding with a liver, can cure night blindness, a disease which we now know is caused by lack of vitamin A.
Vitamin A is an antioxidant, strengthens the immune system and is essential for skin renewal and it prevents aging. Vitamin A prevents the development of skin cancer. He restores shine and natural beauty of the skin. It is formed from carotene in dark yellow and green leafy vegetables, egg yolks, fish and liver.
B group vitamins are extremely important for the health of skin, hair, nails, but very important for maintaining the health of the nervous system. Assist in the creation of antibodies that protect us from infections. Lack of vitamin B causes changes to the skin, mucous membrane, swelling of the tongue and cracked lips. Often the lack of vitamins B occurs sleep disorder, depression, anxiety and nervousness.
B1 is found in meat, liver, eggs, shells of grain, legumes, nuts, etc…
Vitamin B2 is found in milk, eggs, fish, offal, spinach, peas and more.
B6 vitamins are in legumes, cereals and horticultural plants, eggs, liver, milk and more.
B12 is found in chicken meat, fish, egg yolks, liver and more.
Vitamin C strengthens the immune system. Vitamin C has multiple effects, creates resistance against stress, crucial for the absorption of iron, strengthens bones, muscles and teeth, and reduces inflammatory processes. This vitamin is recommended as prevention but also for faster recovery from disease because it restores energy and immunity. You can eat through all fresh fruits, vegetables, especially peppers, rosehip, tomatoes and more.
Vitamin D is made by exposing the skin to sunlight. The human being receives 90% of its vitamin D from sunlight. A vitamin D deficiency can lead to a greater risk of developing osteoporosis. It is effective in the fight against aging of the whole organism. Restores skin elasticity, rejuvenates, protects against sunburn, and protects against cancer.
Vitamin E is one of the best antioxidants for our body that protects cells from damage that free radicals cause. The function of free radicals is to damage the cells and tissues in the body and thus accelerates the aging process and the emergence of diseases such as cardiovascular and malignant diseases. Vitamin E prevents the build-up of artery walls, tearing the arteries and development of arteriosclerosis. It also prevents the oxidation of fats and damage to blood vessels and creating cholesterol. It prevents the development of cardiovascular diseases. It is thought that vitamin E along with other food antioxidants (vitamin C, beta-carotene and Flavonoids) is a good prevention of cardiovascular diseases, cancer, and contributes to improving general health.
It is thought that the depot of this vitamin is found in adipose tissue. High concentrations are found in liver, heart, muscle, testis, uterus, adrenal and pituitary. It is released slowly and for full therapeutic effect takes two to three months. It is thought that animals and humans are unable to synthesize the vitamin. Vitamin E is fat soluble and richest sources of this vitamin are wheat germ, or their oil. Other foods containing vitamin E are eggs, nuts, almonds, spinach, seeds of sunflower and cold pressed vegetable oils (olive oil, corn oil and soy).
Vitamin K is soluble in fat and it acts in the liver. Affect protein synthesis for blood clotting. It is a vitamin that prevents bleeding. Its deficiency is observed in the case of some diseases of the digestive tract or in preterm children. There are two sources of vitamin K:
Intestinal bacteria produce quantities sufficient for daily needs. Strong doses of antibiotics or other drugs can destroy the “friendly” bacteria found in the intestine and can lead to a lack of this vitamin and vegetables, especially beet and cabbage.