15.10.2021

Vitamins

What are Vitamins?
What are Fat-soluble and water-soluble?
What are vitamins?

What are Vitamins?

Vitamins are nutrients that play a role in regulating the physiological actions of the body and enhancing the function of other nutrients.

It does not become an energy source or a component of the body.

It is characterized by working in trace amounts such as mg and ㎍ (micrograms), but it must be taken from food because the human body cannot synthesize vitamins (even if they are synthesized, the amount is not sufficient).

What are Fat-soluble and water-soluble?

① Fat-soluble Vitamins (A.D.E.K)

Fat-soluble vitamins are vitamins that are easily dissolved in fats and oils.

Since fat-soluble vitamins are accumulated in the body, special attention should be paid to overdose with supplements.

Therefore, when using supplements and chemicals for nutritional management, it is necessary to follow the usage and dosage.

② Water-soluble Vitamins (B, C)

Water-soluble vitamins are vitamins that are easily dissolved in water.

In addition, water-soluble vitamins are taken out of the body together with urine except in the required amount, so there is no need to worry about overdose due to overdose.

→Supplements of fat-soluble vitamins such as vitamins A,D,E, and K are used with care, while water-soluble vitamins are no need to cautions. 

① Fat-soluble Vitamins (A.D.E.K)

What is Vitamin A?

Vitamin A has the role of keeping eyesight and the cornea of ​​the eye normal.

Vitamin A helps prevent infectious diseases and improve immunity.

It also promotes growth and growth, so it is a vitamin that you want to take positively.

Major deficiencies

Nyctalopia: A disease in which the eyesight is significantly impaired, and the eyes cannot be seen well.

Foods contained Vitamin A

Vitamin A is abundant in liver, eel, butter, and green-yellow vegetables, so you can easily get it by eating green-yellow vegetables.

What is Vitamin D?

Vitamin D has a role in helping the absorption of calcium.

In addition, Vitamin D plays an important role in the formation of bones and teeth,so it is better to take on a daily basis.

Major deficiencies

Osteoporosis: A disease in which bone density decreases and bones become squashed, making them more prone to fractures.

Foods contained Vitamin D

Vitamin D is contained in bonito, tuna, sardines, salmon, and mushrooms, so it is a vitamin that is easy to take in daily life.

What is Vitamin E?

Vitamin E has a role in preventing cancers and aging.

In addition, it improves stiff shoulders and poor circulation, and is also related to normalization of reproductive function, so take it as much as possible.

Major deficiencies

Haemolytic anaemia: Anaemia caused by the destruction of erythrocytes. The destruction of erythrocytes is called haemolysis, and this disease is called haemolytic anaemia because it is anaemia caused by haemolysis.

Foods contained Vitamin E

Vitamin E is found in almonds, sunflower oil, corn oil, and germ, and is difficult to take on a daily basis, so you can eat almonds as a snack.

What is Vitamin K?

Vitamin K has the role of coagulating blood.

Many people have experienced injuries or internal bleeding in their daily lives.

In such a case, even if blood comes out, you may have experienced that bleeding stops after a while.

Vitamin K works that way, so it is an important vitamin in our daily lives.

Major deficiencies

Intracranial haemorrhage: Cerebral haemorrhage is a fatal bleeding that occurs most often when you fall and hit your head.

Foods contained Vitamin K

Vitamin K is abundant in natto, hijiki(sea weed), broccoli and spinach.

Since it is eaten by many people as a healthy diet, it is a vitamin that is easy to take as a food ingredient.

② Water-soluble vitamins (vitamins B and C)

What is Vitamin C?

Vitamin C has a role in helping collagen production.

It is a vitamin that is said to be good for skin beautification because it accelerates the maintenance of skin and the repair of wounds.

It makes lowering cholesterol levels, so people with high cholesterol levels should actively take vitamin C.

Major deficiencies

Scurvy: A bleeding disorder that occurs in each organ of the body and manifests itself after weeks or months of vitamin C deficiency.

Foods contained Vitamin C

Vitamin C is abundant in fruits, green and yellow vegetables, and potatoes.

Of the various vitamins, it is the easiest vitamin to take, so take it in your daily life.

What is Vitamin B₁?

Vitamin B₁ has a role to support when converting sugar into energy.

Therefore, in order to take vitamin B₁ efficiently, it is recommended to take it together with carbohydrates and sugars.

In addition, it can be expected to have an appetite-promoting effect, so it is recommended when the appetite tends to decrease, such as in hot summer.

Major deficiencies

Beriberi: A symptom of numbness or swelling of the legs due to peripheral nerve damage caused by a deficiency of vitamin B₁.

Foods contained Vitamin B₁

Vitamin B₁ is found in pork, legumes and brown rice.

Pork can be arranged in various ways depending on the cooking, so it is very easy to eat and it will be easy to take vitamin B₁.

What is Vitamin B₂?

Vitamin B₂ has a role in keeping the skin and mucous membranes healthy.

Vitamin B₂ helps support the conversion of the three major nutrients into energy, so take it positively.

Major deficiencies

Mouth ulcer: It is thought that stress and tiredness cause weakened immunity, lack of sleep, and lack of nutrition (a deficiency of vitamin B₂ causes mouth ulcer).

Foods contained Vitamin B₂

Vitamin B₂ is abundant in liver, almonds, eggs and eels.

Make good use of eggs that can be transformed into various foods, and take vitamin B₂ efficiently.

What is Vitamin B₆?

Vitamin B₆ has the role of supporting the resynthesis of degraded amino acids into proteins.

It also helps maintain the health of the skin, so people want to look a beauty should be actively take Vitamin B₆.

Major deficiencies

Dermatitis: Inflammation of the upper layers of the skin, causing itching, blisters, redness and swelling.

Foods contained Vitamin B₆

Vitamin B₆ is abundant in tuna, salmon and beef liver.

Since it is abundant in red fish, it is recommended to eat it as a snack or sashimi so that you can take it on a daily basis.

English is my second language, so you may find incorrect sentences.

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Thank you for reading!