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Food has always been the most important ingredient for the health and well-being of the body because it contains important elements for our bodies, and in this article we will talk about one of the components of a healthy body, which is vitamins.

Vitamins are substances necessary for normal cell function and growth.

There are 13 essential vitamins that are chemically classified into two types:

1- Water-soluble vitamins: There are nine vitamins: B1, B2, B3, B5, B6, B7, B12, C, folic acid.

This type of vitamin is used directly by the body and cannot be stored well, and the excess is excreted through the urine, except for vitamin B12, which can be stored for several years in the liver.

2- Fat-soluble vitamins: They are stored in the adipose tissue and liver, and they are four vitamins: (KEDA)

It is easily absorbed in the body in the presence of fat, and leads to poisoning when eaten in large quantities.

Each of the above vitamins has an important role in the body, and a deficiency in one of these vitamins (ie when the body does not get enough of these vitamins) can cause health problems.

So, below we mention each vitamin separately, what is its function, its sources, and the effects of its deficiency, and we begin in this article with water-soluble vitamins:

1- Vitamin B1 (Thiamine):

What it does: Helps the body’s cells convert carbohydrates into energy. Getting enough carbohydrates is important during pregnancy and lactation, and is essential for heart function and nerve cell health.

Sources: Powdered milk, eggs, fortified bread and flour, lean meats, legumes, nuts, seeds, meat, all grains

Deficiency: The clinical condition associated with deficiencies is beriberi, and although it appears in underdeveloped countries, it may be found in developed regions due to alcoholism.

2- Vitamin B2 (Riboflavin):

What it does: It works with other B vitamins and is important for body growth and red blood cell production.

Its sources: milk, liver, eggs, meat, and leafy vegetables

Deficiency: occurs with nutritional deficiency, alcoholism, chronic diarrhea and malabsorption.

3- Vitamin B3 (Niacin):

Its function: maintains the health of the skin and nerves, and has cholesterol-lowering effects when taking excessive doses of it

Sources: Avocados, eggs, fortified cereals, fish, lean meats, legumes, nuts, potatoes, poultry.

Deficiency: It leads to pellagra, which leads to diarrhea, dementia and death, and may be caused by alcoholism.

4- Vitamin B5 (Pantothenic Acid):

Function: Necessary for the metabolism of food and has a role in the production of hormones and cholesterol.

Its sources: avocado, broccoli, turnip, and other vegetables in the cabbage family, eggs, legumes, milk, mushrooms, meat, potatoes, poultry, and whole wheat grains.

Awza: rare.

5- Vitamin B6:

Its function: It helps in the formation of red blood cells and the maintenance of brain function, and it has an important role in proteins that contribute to many chemical reactions, and the more proteins, the greater the need for vitamin B6.

Its sources: avocado, banana, legumes, meat, nuts, poultry, whole grains.

Deficiency: rarely occurs alone as it is associated with deficiencies of several other B vitamins.

6- Vitamin B7 (Biotin):

Function: Important in the metabolism of proteins and carbohydrates, the production of hormones and cholesterol.

Its sources: chocolate, cereals, egg yolks, legumes, milk, nuts, systemic meat (liver and kidneys) and yeast.

Deficiency: Although it is found naturally in many foods, and a large proportion of the body’s need for it is met by the intestinal microflora, deficiency may occur when eating large quantities of egg whites.

7- Folic acid:

Its function: With vitamin B12, it contributes to the formation of red blood cells.

Essential in the process of DNA production that controls tissue growth and cell function.

Very important for pregnant women, as low levels of folate in pregnant women have been associated with birth defects, and nowadays some foods are provided with folic acid

Sources: broccoli, brewer’s yeast seed, dried beans, fortified cereals, leafy greens, lentils, oranges and their juice, peanut butter and wheat germ.

Deficiency: The main clinical symptom of folate deficiency is megaloblastic anemia. The need for folate increases during pregnancy and especially during lactation, and there are other causes of its deficiency such as alcoholism, malabsorption syndrome, cancer, and liver disease.

8- Vitamin B12:

Its function: It has an important role like other B vitamins in metabolism, and helps in the formation of red blood cells and the maintenance of the central nervous system.

Sources: Meat, eggs, fortified foods such as soy milk, milk and dairy products, systemic meats (liver and kidneys), poultry, and shellfish.

Deficiency: Pernicious anemia is one of the most common conditions caused by vitamin B12 deficiency, which occurs due to a deficiency in the intrinsic factor that helps the absorption of B12 in the intestine. Deficiency sometimes occurs in vegetarians who follow a strict vegetarian diet.

9- Vitamin C:

Function: An antioxidant that promotes healthy teeth and gums, aids in iron absorption, maintains healthy tissues and heals wounds

Its sources: broccoli, cauliflower, cabbage, citrus fruits, potatoes, spinach, strawberries, tomatoes and its juice.

Deficiency: causes a condition known as scurvy, which is associated with bleeding disorders including anemia, swelling, bleeding gums, and poor wound healing.

Important Notes:

1- The recommended amount of vitamins depends on your age, gender and other factors, such as pregnancy and health conditions.

2- The best way to get the daily need of vitamins is to eat a balanced and varied diet of fruits and vegetables, lentils and all kinds of grains and legumes.

3- Another way to get the vitamins we need is to take nutritional supplements if the food is not enough for that, or in cases of deficiency, and nutritional supplements are useful during pregnancy and in special health problems.