Why Are Vitamins Necessary In The Diet..

1. Why Are Vitamins Necessary In The Diet?

2. About Vitamins Vitamins are organic compounds that are crucial for our body and needs to be ingested through food. Performs many functions including tissue building and energy production. Antioxidant properties prevent the formation of free radicals, which can lead to many diseases. Strengthens our immune system. Vitamin content of food depends on factors like climatic conditions, maturity and storage & processing. Freezing slows down the decay while heating accelerates the breakdown of the vitamins. ● ● ● ● ● ●

3. Types Of Vitamins Water Soluble Vitamins Fat Soluble Vitamins Vitamin C, the B vitamins and folic acid use water as a solvent. An overdose of these vitamins is very unlikely because they are hardly stored in the body So have to be fed continuously. The body cannot compensate for a shortage of food for a long time. Vitamin B12 is an exception as it is stored in the liver and excreted through the kidneys, so there is no risk of overdosing. ● Due to their chemical structure, vitamins E, D, K and A are readily soluble in fats. Fat-soluble vitamins are involved in protein synthesis. Fat-soluble vitamins are absorbed in the body by the small intestine together with the fats. Excessive storage of these vitamins would lead to headache, hair loss, nausea and visual disturbances. ● ● ● ● ● ● ●

4. Why are Vitamins Necessary in the Diet? 1. Vitamin A Vitamin A is an indispensable part of the vision. It is also an antioxidant and radical scavenger and therefore a protective factor for the skin and mucous membranes. Vitamin A is only readily found in animal foods. Sources of vitamin A are liver, liver sausage, tuna, egg yolk, milk products, carrots, spinach, pumpkin and apricots. Deficiency of Vitamin A causes problems related to vision. ● ● ● ● ●

5. Why are Vitamins Necessary in the Diet? 2. Vitamin C Vitamin C is a radical scavenger and antioxidant. It helps support immune function and build connective tissue. Sources of vitamin C are citrus fruits, cherries, black currants, broccoli, peppers, potatoes and cabbage. Vitamin C promotes iron absorption from food and often used as preservative. Deficiency symptoms include fatigue, susceptibility to infection and scurvy. ● ● ● ● ●

6. Why are Vitamins Necessary in the Diet? 3. Vitamin D Vitamin D forms in our skin under the influence of sunlight, but mostly it is ingested with food. A lack of vitamin D is shown by muscle weakness, soft bones that are prone to fractures. In infants, a deficiency also leads to rickets, which results in skeletal deformities. Since vitamin D drives calcium and phosphate absorption through the intestine, it is particularly important for bone structure and tooth development. Vitamin D deficiency may cause diabetes, cardiovascular diseases, cancer and autoimmune diseases ● ● ● ● ●

7. Why are Vitamins Necessary in the Diet? 4. Vitamin E 5. Vitamin K Vitamin K is required for the production of some proteins in the body. It also works in bone formation and bone metabolism. Vitamin K deficiency leads to bruises and nosebleeds. The bone density decreases, which can more easily lead to broken bones. Vitamin K is found in the highest concentrations in green vegetables such as spinach and cabbage. ● Vitamin E acts as a radical scavenger and antioxidant in cell membranes because it prevents the destruction of the cell walls. Due to its antioxidant properties, vitamin E is important for athletes in order to reduce stress-induced tissue damage. The early symptom of a vitamin E deficiency is a shortened lifespan of the red blood cells ● ● ● ● ● ● ●

8. Why are Vitamins Necessary in the Diet? B Vitamin Numerous B vitamins are involved in the functioning of the metabolism. A lack of B vitamins can lead to reduced performance, which is why they are often added to energy drinks. The increased metabolism increases the need for B Vitamins in athletes. ● ● ●

9. Why are Vitamins Necessary in the Diet? 1. Vitamin B12 Vitamin B12 is essential for the formation of red blood cells. Vitamin B12 with folic acid and Vitamin B6 detoxifies the amino acid homocysteine in our body, which is a waste product of the metabolism. Vitamin B12 also contributes to the breakdown of fatty acids and protein. Sources of vitamin B12 include animal foods such as meat, fish and milk. It is also found in small amounts in fermented, plant-based foods such as sauerkraut or beer. B12 deficiency leads to disruption of cell division in the bone marrow and the result is anaemia and degeneration of the spinal cord areas. ● ● ● ● ● ●

10. Why are Vitamins Necessary in the Diet? 2. Folic Acid Folic acid is important for growth, development and metabolic processes as well as for haemoglobin formation. sources of folic acid are green leafy vegetables, meat and fruit. Deficiency of folic acid can lead to increased homocysteine levels and contribute to anaemia in the long term. Pregnant women usually take folic acid supplements to prevent damage to embryonic development. Folic acid may increase the protective factor against colon cancer. ● ● ● ● ●

11. Why are Vitamins Necessary in the Diet? 3. Vitamin B2: It is used for the metabolism of fats, proteins and carbohydrates. Vitamin B2 with vitamin A, it promotes skin healing processes. A lack of riboflavin can be recognized by small tears in the corners of the mouth, on the nose, lids and on the nail bed. Anaemia and visual disturbances can occur due to lack of Vitamin B2. ● ● ● ●

12. Why are Vitamins Necessary in the Diet? 4. Vitamin B3 5. Vitamin B5 Niacin or nicotinic acid is found in all cells and is necessary for many metabolic processes. Skin and mucous membranes in particular need vitamin B3. Meat and fish in particular, but also peanuts and whole-grain cereals contain niacin. Constant sugar consumption can lead to a lack of niacin, as sugar is incompatible with vitamin B3. ● Vitamin B5 is found in almost everything we eat and is needed for energy metabolism. It is also used for the formation of hair, nails, connective tissue and mucous membranes. Dry, cracked skin and brittle hair and stiff joints can indicate a lack of vitamin B5. ● ● ● ● ● ●

13. Why are Vitamins Necessary in the Diet? 6. Vitamin B6 It is responsible for the proper functioning of the heart, brain and liver. Vitamin B6 is also a building block of the messenger substances that are responsible for the transmission of stimuli between nerve cells. It can alleviate pregnancy sickness, menstrual cramps and menopause. It is particularly abundant in yeast, fish, corn, soy and dairy products. ● ● ● ●

14. Why are Vitamins Necessary in the Diet? 7. Vitamin B7 Vitamin B7 is involved in energy metabolism and is involved in cell growth and DNA and protein synthesis. Biotin also affects the growth and maintenance of skin and hair. A lack of biotin can be caused by excessive caffeine consumption and may lead to brittle hair and cracked fingernails. Biotin is found in offal, milk and egg yolk and is found in nuts and legumes. ● ● ● ●

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