Benefits of Vitamin C

Vitamin C (also known as Ascorbic Acid) is an important vitamin that plays a role in many functions such as strengthening the immune system, bone and teeth development. It is in the water soluble vitamins group. It is usually supplied through fresh foods. In this chapter, we will try to find answers to your questions like “What are the tasks and benefits of Vitamin C; Sources of Vitamin C, and Vitamin C deficiency symptoms”

Tasks and Benefits of Vitamin C

It helps the bones, teeth, skin and joints develop and strengthen in the body. It heal the wounded and helps to regenerate body tissues. It is a protection against cancer and heart diseases. It strengthens our immune system and helps us gain resistance to infections. Increases resistance to diseases. It is responsible for the production of hormones in the energy production and against the strase. Especially for children, it helps to grow and develop. It cleans the toxic substances in blood; reduces the amount of sugar in your stomach. It has high blood pressure lowering effects. It enhances the function of the adrenal glands, allowing the man to maintain his masculinity.

As well as helping connective tissue proteins to form collagen, it also helps keep muscles, bones, and other tissues together. Vegetable-derived nutrients help to absorb the iron in our bodies. It ensures that our teeth are healthy and strengthens the structure of the blood vessels and protects us against injuries.

  • Protect your body from infections and bacteria.
  • It has preventive effects on heart attacks.
  • It’s a powerful antioxidant. It has anti-cancer properties.
  • Many cancers prevent the formation of a variety.
  • It strengthens the immune system.
  • In diseases like colds, it increases resistance of the body.
  • Heal wounds and burns.
  • It plays a role in the strengthening of blood vessels.
  • It prevents blood clotting in the veins.
  • It balances cholesterol.
  • It plays a helpful role in the treatment of anemia.
  • Delays cataract formation and prevents it.
  • Reduce the negative effects of metals such as lead, mercury, arsenic and drugs like aspirin, insulin, cortisone.
  • It increases the efficacy of drugs used for urinary tract infections.

What are the sources of vitamin C?

Benefits of vitamin C – Ascorbic Asid

Because it can not be produced by the human body, all of the Vitamin C needed is taken from the outside. Vitamin C, which is included in the group of water-soluble vitamins, is very sensitive to heat. For this reason, the ratio of ascorbic acid in cooked foods decreases. It is found mainly in citrus fruits, green leafy fresh vegetables, parsley, squash, onions and tomatoes abundantly.

Vitamin C deficiency symptoms:

As we have already mentioned, vitamin C supports the immune system. Therefore, if you do not get enough vitamin C, your body’s immune system will weaken and this will lead to frequent illness. In addition, we can mention among the vitamin C deficiency symptoms that: energy shortage, bleeding and debris on the lower extremity, easy bruising in the body, nose bleeds, late healing of wounds and gingival bleeding.

To give an average for adults: daily intake of 75 to 90 mg of vitamin C is required. However, the amount of vitamin C you need each day depends on your age and sex. Also, smokers, pregnants and breastfeedings are increasingly in need of vitamin C. Average daily recommended amounts for different ages are listed below in milligrams (mg).

Daily vitamin C need chart for babies, children, teens and adults:

For babies under 1 year: 40-50 mg For children 1 to 3 years old: 20-35 mg
For children 4–8 years 25 mg 7-9 years old (for children): 60 mg
10-12 years old (for children): 75 mg For children 9–13 years 45 mg
For teens 14–18 years (boys) 75 mg For teens 14–18 years (girls) 65 mg
For adults (men) 90 mg For adults (women) 75 mg
For pregnant teens and women 80-85 mg For breastfeeding teens and women 115 mg

Doses at or over 2,000 mg of vitamin C are considered a very high dosage.

Benefits of Vitamin B6

Vitamin B6 (also called Pyridoxine) is one of the vitamins of group B, consisting of 8 vitamins. It is a water-soluble vitamins and can not be stored in the body. For this reason, it must be taken regularly through food. Its main tasks are; To maintain the brain functions and hormone balance required for a healthy body. In this section, we will try to find answers to your questions such as “Benefits and functions of Vitamin B6, nutrients containing vitamin B6, and indication / symptoms of deficiency of vitamin B6“.

Health Benefits of Vitamin B6 and the functions in our bodies:

Group B vitamins are vitamins that are particularly beneficial to hair and skin. It is also necessary for healthy eyes and the liver. Vitamin B6, a vitamin that has functions related to brain functions, protein digestion and the production of hormones, helps to produce chemical substances that are essential for healthy communication of the nervous system. This feature is essential for healthy brain development and functioning. It also helps protect your mental health. It balances sexual hormones. It is effective against depression and allergic reactions.

It has protective effects on heart health. It is necessary to obtain energy from the proteins and carbohydrates in the nutrients. It also helps to make the melatonin hormone needed to adjust the biological clock of your body.

Duties and benefits of vitamin B6 include: promoting the production of vitamin B12 in our bodies, promoting the production of red blood cells for carrying oxygen to the cells, and contributing to the production of cells in the immune system. It is protective against the anemia because of the absorption of vitamin B12 and its role in red blood cell formation.

Vitamin B6:

  • Balances sexual hormones.
  • Helps the nervous system function properly;
  • Maintains heart health;
  • Protects against the anemia;
  • Helps to maintain mental health;
  • Has inhibitory effects on the formation of depression.

Which foods contain vitamins B6?

Vitamin B6: Benefits, sources, side effects, deficiency symptoms.

It is found in low amounts in animal and vegetable foods. However, for people with a balanced diet, it is not a problem to supply the daily needed vitamin B6.

Among the foods that contain B6 vitamins, the best sources of nutrients are:

Chicken and turkey meat, tuna, salmon, shrimp, beef liver, milk, cheese, lentils, beans, spinach, carrots, brown rice, bran, lunar kernel, wheat seeds, bananas, spinach, beets, almonds, walnuts, nuts. ..

When we look generally; Meat, milk and dairy products, legumes and nuts are good sources of B6 vitamins.

Vitamin B6 deficiency symptoms

The deficiency of vitamin B6 is rarely the case. However, deficiency of B6 vitamins can still be seen for various reasons. The most important cause of lack of vitamin B6 is insufficient and unbalanced nutrition. In addition, some drugs used for tuberculosis, high blood pressure and asthma treatment can reduce the body’s B6 levels.

In the absence of vitamin B6, skin and digestive system disorders occur. Symptoms such as muscle weakness and tenderness in muscle, difficulty concentrating, irritability, memory weakness, “tingling sensation in feet”, palpitations, constipation, stomach aches are seen. Vitamins B6 help to produce serotonin, a chemical that affects the mood of your body. Low serotonin prepares the ground for mental illnesses such as depression. For this reason, we can say that lack of vitamin B6 facilitates depression.

Vitamin B6 is one of the few vitamins that can poison. If taken over 200 mg daily; It can cause neurological disorders such as loss of feelings and imbalance in the legs. These problems usually resolve within 6 months of stopping high dose intake. However, when the daily dose exceeds 2 gr, irreversible irritation of the nervous system may occur. It has also been reported that vitamin B6 supplementation at high doses can cause allergic skin reactions.

Other side effects may include:

Sensitivity to sunlight
Abdominal pain
Loss of appetite

Taking vitamin B6 in excessive amounts through vitamin supplements can reduce the efficacy of certain medicines. If you are on medication, we recommend your doctor before taking vitamin supplements.

How much is the daily amount of vitamin B6 needed?

B6 vitamins are water-soluble vitamins. The body gets as much vitamin B6 as you need. If more vitamin B6 is taken than the body needs, the excess vitamin is excreted with urine. I mean, it’s not stored on the body. For this reason, it is necessary to consume the foods containing B6 vitamins regularly every day. Daily B6 vitamins are in very low quantities, so it is not a problem to get enough of these vitamins in healthy and balanced diet.

Daily vitamin needs vary according to age, sex, pregnancy and breastfeeding. Here is the table prepared according to age, sex, pregnancy and “suckling mothers”. Daily B6 vitamin need chart:

Newborn – up to 6 months: 0,1 mg / day For babies from 7 months to 1 year: 0,3 mg
Children between 1 and 3 years: 0,5 mg Children between 4 and 8 years: 0.6 mg
Children between the ages of 9-13: 1 mg Boys aged 14-18 years: 1,3 mg
For girls 14-18 years: 1.2 mg Men and women between the ages of 19-50: 1,3 mg
Men older than 51: 1.7 mg 51 years and over women: 1,5 mg
Pregnant women: 1.9 mg Breastfeeding women: 2.0 mg


Benefits of Vitamin B12

What are the benefits and sources of vitamin B12? What causes cobalamin deficiency?

B12 Vitamin (also known as Cobalamin) is an important vitamins that plays a role in many functions such as protein, DNA synthesis, energy production from foods and regular operation of the nervous system. In this section, we will try to find answers to your questions such as “Benefits of Vitamin B12, Vitamin B12 deficiency, and vitamin B12 deficiency.”

What are the benefits of vitamin B12?

Protein use is necessary for DNA synthesis, energy production and nerves. Helps carry oxygen to tissues through blood vessels, plays a role in fighting cigarette smoke and other poisons. Vitamin B12 increases fertility. Supports new cell formation and allows cells to live longer. It facilitates the normal development of nerve endings.

What are the sources of vitamin B12

Especially it found more in food of animal origin. From the B12 Vitamin perspective, liver, kidney, rabbit and sheep meat, turkey meat, fatty fish, milk, egg whites and cheese are quite rich foods. Very little is found in plants. For this reason, vegetarians are undernourished in terms of vitamin B12.

What causes vitamin B12 deficiency?

B12 lack of vitamins causes anemia. Also; such as loss of appetite, diarrhea, mild jaundice, hair health disorders, skin problems, hot and cold hypersensitivity to mouth, tension, lack of energy, constipation, sensitivity in muscles and mental disorders may occur several health problems.

B12 vitamini deficiency is common. This is usually caused by insufficient intake of cobalamin through the food, but another reason for the lack of vitamin B12 is the inability to suck up small intestines for various reasons. Also, as age progresses, the incidence of vitamin B12 deficiency increases.

Cobalamin can be stored in the body for a long time. For this reason, if your body is stored up to capacity in the vitamin stocks in your body, you do not need to take B12 vitamins every day.

What is the daily need of vitamin B12? 1-10 mg.

Benefits of Vitamin B2

Vitamin B2 (also known as Riboflavin) is an important vitamins that plays an important role in many vital functions such as energy production from foods and the regular functioning of the nervous system and respiratory system. Riboflavin enters the water-soluble vitamin group. Because it can not be stored in the body, it must be taken regularly through foods. In this section we will try to find answers to your questions like “Benefits of Vitamin B2, foods containing vitamin b2, Vitamin B2 deficiency symptoms”.

Benefits of Vitamin B2

Riboflavin, also known as vitamin B2, plays an important role in energy production. It helps transform carbohydrates into sugar, which affects many functions in the body. Besides producing energy for the body, riboflavin works as antioxidant and combats harmful particles known as free radicals. Free radicals can damage cells and DNA and can contribute to the development of certain health problems, such as heart disease and cancer. Antioxidants such as riboflavin may fight free radicals and may help to reduce or prevent some of the damage they cause. Vitamin B2; Regulates the acidity of the body, improves the nervous system, helps the respiratory system work regularly and efficiently. In addition, skin health is important for hair, nails and eyes. It also helps to reduce the effects of aging.

Vitamin B2 is important also for healthy growth. For this reason, it is necessary to take B2 vitamins in sufficient quantity, especially for the healthy development of children. Vitamin B2 is also important against the “shortness of breath caused by anemia”, which pregnant women often encounter. Because riboflavin is also responsible for the production of red blood cells that carry oxygen to the tissues of our bodies.

Which foods are rich in vitamin B2?

Vitamin B2 sources: Vitamin B2 can be found in many foods, but they are usually small quantities. However, the foods that contain the most vitamins B2 are: milk and dairy products; Animal products such as meat, liver and eggs; Especially whole wheat bread; Mackerel, snake fish, oysters, herring and shellfish; Rice, millet, peas, beans and sunflower seeds. In addition, there are abundant amounts of vitamin B2 in vegetable foods such as green vegetables, carrots, artichokes, nuts, peanuts and lentils.

Additionally; Cabbage, carrots, apples, figs and strawberries also contain a small amount of vitamin b2.

Vitamin B2, unlike many other vitamins, does not disappear during cooking. However, it loses its properties under strong light.

Vitamin B2 deficiency symptoms:

Healthy individuals who are fed a normal and balanced diet receive a sufficient amount of vitamin B2, and therefore, the lack of vitamin B2 and the symptoms associated with it are not observed in healthy people. “Vitamin B2 deficiency” is most commonly seen in people with insufficient and unbalanced diet, old people, pregnant women and alcohol.

In the absence of riboflavin, protein formation is reduced and skin wounds, nervous disorders and eye disorders (burning and blurring in the eyes, sensitivity to bright lights, cataracts) occur. In particular, people who are inadequate or unbalanced feed; Pregnant or lactating women; Those who are engaged in work and sports that require high physical performance should pay more attention to taking enough Vitamin B2. The indication of lack of riboflavin / B2 vitamins includes:

  • Fatigue
  • Slower growth in children
  • Digestion problems
  • Cracks and wounds around the mouth corners
  • Eye fatigue
  • Throat swelling and pain
  • Light sensitivity

Does Vitamin B2 and vitamin supplements have side effects and harms?

Due to side effects and potential for interaction with medicines, you should only take dietary supplements under the supervision of a knowledgeable health professional.

Riboflavin is generally considered safe even at high doses because the excess of vitamin B2 is excreted from the body with urine. This can cause darkening of the urine color. Riboflavin is thought to cause no serious adverse effects, but taking any of the B vitamins for a long time may cause the imbalance of other important B vitamins. In addition, very high doses can cause problems such as itching, numbness, yellow or orange colored urine, nausea, vomiting, and light sensitivity.

Daily Vitamin B2 Needs:

Best sources of Vitamin B2 are meat, eggs, nuts, dairy products, green leafy vegetables.

Daily Vitamin B2 are the average “1,1 – 1,3 mg” for adults. Before giving a child riboflavin supplement, consult a health professional, such as should be done before taking any medication. Suggestions for the amount of riboflavin to be taken daily in the diet are:

0-6 months for babies: 0.3 mg For babies from 7 to 12 months: 0.4 mg
Children between 1 and 3 years: 0,5 mg (RDA) Children between 4 and 8 years: 0.6 mg (RDA)
Children between the ages of 9-13: 0.9 mg (RDA)
14 to 18 years of age for teens (boys): 1,3 mg (RDA) 14 to 18 years of age for teens (girls): 1 mg (BMI)
Men 19 years and over: 1,3 mg (RDA) Women 19 years and older: 1,1 mg (BMI)
Pregnant women: 1.4 mg (RDA) Breastfeeding women: 1,6 mg (RDA)

People who are fed enough and unbalanced can take a multivitamin and mineral complex for vitamin B2 supplementation. However, the healthiest is to take the vitamins and minerals your body needs through fresh and clean foods. In addition, riboflavin is best absorbed by the body when taken between meals.

Benefits of Vitamin B1

Vitamin B1 (also called thiamine) is an important vitamins that play a role in protein synthesis, the execution of many vital functions in the brain and nervous system. Vitamin B1 (thiamine) is part of the B complex of water-soluble vitamins required for proper nutrition. Thiamin is found in a wide variety of foods at low concentrations. In this section: We will try to find answers to your questions such as “Benefits of Vitamin B1 (thiamine), Vitamin B1 sources, which foods are rich in vitamin B1? Vitamin B1 deficiency symptoms, Vitamin B1 supplements and side effects”.

Benefits of Vitamin B1

An important vitamins that play a role in many vital functions of the body. It allows our bodies to use proteins. In particular, it is necessary for energy production from carbohydrates. In other words, vitamin B1 is needed to bring out the energy that the human body needs. It has stress and anxiety prevention effects. For this reason, it is also useful against stress-related fatigue and energy loss.

Tiamin is necessary for the nervous system, cardiovascular system and muscle function.

Vitamin B1, which is also very important for brain functions, is also necessary for the digestive system. B1 Vitamin (Thiamin) helps the formation of blood cells and the healthy circulation system. It plays a role in protecting the muscles of the heart and digestive system.

Which foods are rich in vitamin B1?

Vitamin B1 sources: The nutrients rich in thiamin are: like okra, beans and pea legumes; wheat, spinach, Brussels sprouts, beets, almonds, walnuts, hazelnuts, oats, corn are good sources of thiamine. We recommend that you especially consume whole wheat flour. In addition, significant amounts of thiamine are found in animal foods such as “eggs, liver and kidney”.

Vitamin B1 deficiency symptoms

B1 vitamine deficiency indication: In the event of a deficiency of B1 vitamins, all organ systems are adversely affected. The most frequently observed B1 vitamine deficiency symptoms are:

  • When consumed in insufficient amounts, it may cause adverse neurological effects.
  • In the absence of thiamin; Leading to a disease known as beriberi, which manifests itself with “rapid heartbeat, muscle weakness, nervous problems”.
  • Symptoms such as depression, restlessness, muscle weakness, weakness of concentration, memory weakness, rapid redness, tingling in the feet, palpitation, constipation can be seen in the absence of vitamin B1.
  • Another potential problem in vitamin B1 deficiency “Wernicke-Korsakoff syndrome” stop. This disease is also a neurological disorder and is often associated with excessive consumption of alcohol.
  • Generally; Thiamine, ie, the deficiency of vitamin B1 causes in brain functions and weakening of the heart muscles. It causes disorders of circulatory system and digestive system problems.


High Dose – Side effects

Vitamin B1 supplements can cause an allergic reaction. The most common symptom of an allergic reaction is skin irritation resulting in dry, itchy skin or a rash. Also in rare cases, a more severe reaction may occur, dizziness, resulting in nausea, shortness of breath and swelling of the hands, face, mouth or throat.

Daily Vitamin B1 Need

Tiamin can not be stored in the body, so you need to get all the thiamine you need from your daily nutrition. Daily Vitamin B1 Needs:

For babies (0-12 months) 0.2-0.3 mg For children (1-3 years) 0.5 mg
For children (4-8 years) 0.6 mg For boys (9-13 years) 0.9 mg
For girls (9-13 years) 0.9 mg For teens (14-18 years boys) 1.2 mg
For teens (14-18 years girls) 1 mg For pregnant women 1.4 mg
For nursing women 1.5 mg For adults (men) 1-1,5 mg
For adults (women) 0.9-1.0 mg

To give an average; Daily Vitamin B1 Vitamins need: The Recommended Daily Allowance, or RDA, of vitamin B1 for adults is 1.2 mg per day for males and 1.1 mg per day for females. The doses for children and infants are smaller, down to 0.2 mg per day for infants younger than 6 months old.

Benefits of Vitamin K

Vitamin K (also known as Naftakinon) is an important vitamins that plays a role in blood clotting. In this section, you can find information about “Benefits of vitamin K, Which foods are rich in vitamin K? Vitamin K sources, vitamin K deficiency symptoms”

Benefits of Vitamin K

Vitamin K is the vitamin that takes part in the clotting of blood, and it is the most important task, that is, the blood clotting.

Recently vitamin K has also been lauded for its potential role in the increase of bone mass. Studies have proved that supplemental vitamin K promotes osteotrophic processes and slows osteoclastic processes via calcium bonding.

Research into the antioxidant properties of vitamin K indicates that the concentration of vitamin K is lower in the circulation of carriers of the APOE4 gene and recent studies have shown its ability to inhibit cell death due to oxidation in nerve cells.

Which foods are rich in vitamin K?

Vitamin K sources: In the green parts of vegetables, spinach, squash, cabbage, cauliflower, Brussels cabbage, lettuce, green tomato, beans, yogurt, egg yolk, potato and in green pepper, there is great amount of this vitamin. Vitamin K is produced by the beneficial bacteria in intestines. Only small amount of the vitamin K is stocked in liver.

K vitamin deficiency symptoms

If K vitamins are not taken sufficiently, the blood clotting properties decrease and as a result, bleeding occurs in the gums, the digestive system, the urinary tract, the lungs and the deeper. K vitamin deficiency, hemorrhoids, nose bleeding, menstrual bleeding can result such as excessive bleeding. Vitamin K supplementation is used to relieve Vitamin K deficiency in hemorrhagic patients only. Especially in newborn babies due to K Vitamin Deficiency occurs. To prevent this, Vitamin K supplementation is performed immediately after birth. Daily Vitamin K is readily available through nutrients and beneficial bacteria. However, situations that adversely affect the absorption and production of Vitamin K may cause lack of vitamins.

Excess of vitamin K

K Vitamin excess is rare, if taken too much, can lead to blood clotting too much, and dangerous conditions such as vascular occlusion can lead to impaired liver function. In addition, sweating and chest compression may occur.

Daily Vitamin K Needs: 80-150 mg for adults.

Benefits of Vitamin E; Deficiency symptoms, Excess, Daily Needs

E Vitamini (also known as Tokoferol) is an important vitamins that plays an important role in many functions in terms of antioxidant and immune system. In this section, we will try to find answers to your questions such as “Benefits of vitamin E, Which foods are rich in vitamin E? Vitamin E sources, vitamin E deficiency symptoms, excess of vitamin E and side effects, Daily vitamin E needs”.

Benefits of Vitamin E

Vitamin E is a very powerful antioxidant. It prevents cell structure from deteriorating. It accelerates the recovery of the wounds. It is a protection against cancer. It prevents vessel stiffness and clogging. It makes the skin beautiful. It strengthens the immune system. It is vital for eye health. It provides protection against heavy metals, toxic compounds, radiation, and toxins created by certain medicines. It has been proven to be beneficial in preventing age-related memory loss (Alzheimer).

Which foods are rich in vitamin E?

Vitamin E sources: There are abundant amounts of olive oil, fish oil, nuts, walnuts, tuna fish, sardines, egg yolks, tomatoes and patates in green vegetables such as spinach, zucchini, cabbage and lettuce. Especially a handful of hazelnuts meet daily Vitamin E need.

Vitamin E deficiency symptoms

E Vitamin Deficiency is extremely rare, with deficiency of E Vitamin; Easy fatigue, late healing of wounds, sexual desire and infertility can occur, especially anemia and eye disorders. E Vitamin deficiency also increases heart disease and cancer risk. In addition, swelling due to water accumulation in the body can be seen. Especially during the adolescence period when sexual development is accelerating, Vitamin E needs to be met up to its needs.

Excess of Vitamin E and  Side Effects

Eutrophication of vitamin E is very rare because normally it is thrown out in excess urine. However, overdose may cause nausea and diarrhea.

Daily Vitamin E Needs

5-6 mg for infants, 7 mg for children 4-11 years and 8-10 mg for adults 12 years old. It is up.

Benefits of Vitamin D

Vitamin D (also called calciferol) is an important vitamins, especially in terms of bone and tooth structure and development. Vitamin D regulates the calcium and phosphorus levels in the blood by promoting their absorption from food in the intestines, and by promoting re-absorption of calcium in the kidneys, which enables normal mineralization of bone and prevents hypocalcemic tetany. In this section, we will try to find answers to your questions such as “Vitamin D benefits, Which foods are rich in vitamin D? Vitamin D sources, vitamin D deficiency symptoms”.

Benefits of Vitamin D

D Vitamin helps to strengthen bones and teeth by regulating the absorption of calcium and phosphorus. It prevents rashitism. Because of the effects on bone and tooth development, it is important to meet the Vitamin D requirement, especially in infants and young children. It is good for the digestive system, it helps the intestines to work properly. Muscles, skin and pancreas are also beneficial. It is necessary for thyroid function and normal blood clotting.

Which foods are rich in vitamin D?

Vitamin D sources: Normally enough amount of vitamin D is produced by the body in adults and children who receive sunlight. However, In the newborns, children in the age of growth, pregnancy and breastfeeding women need to take more of the nutrients from the outside because it increases the need for D Vitamin. The main source of vitamin D is the sun. Also; Fish oil, fish oil, milk and egg yolk are also foods containing D Vitamin.

Vitamin D deficiency symptoms

In case of deficiency of vitamin D the bone and tooth structure to deteriorate, causing the bones to lose their strength and stamina. In children, it can lead to illnesses and complaints such as dysgrowth in the bones called rickets, and late onset of teeth. In adults, bone softening, tooth decay, restlessness, sleep disorders are among the D vitamine deficiency indications.

However, direct and excessive exposure to sunlight, to avoid deficiency, carries other risks, including skin cancer.

Vitamin D Supplementation

The amount of Vitamin D need varies depending on whether the person’s age, lifestyle, and sunlight are making good use of it. However, if taken too much from vitamins, nausea, vomiting, diarrhea, loss of appetite, high blood pressure and high cholesterol, headache, capillary vein deformation or even deaths are seen.

It is important to take the right amount of Vitamin D, especially in Infants and Children. Vitamin D supports the development as much as it needs to be, excessively excessive intake of calcium may cause physical and mental retardation in babies with excessive calcium accumulation, and in children it may stop the bone development before time and shorten the neck.

Daily Vitamin D Needs: 10 mg. (400 IU)

Functions and Benefits of Vitamin A

Vitamin A (also known as retinol) is an important vitamins that plays a role in many functions such as immune system, bone development. This section contains information on the benefits of vitamin A, its tasks and the foods it contains, the deficiencies and excesses of vitamin A, and so on.

Functions and Benefits of Vitamin A

Vitamin A provides body tissues and skin healthy and strengthens the immune system. It is also necessary for a healthy bone structure. Vitamin A acts as an antioxidant to protect the cells against cancer and other diseases, slows the aging process and helps to store fat.

Another important benefit of Vitamin A (Retinol) for the body is that proteins cannot be used without vitamin A. In addition, it is helpful for the sense of seeing.

In particular, for the healthy development of the baby in the mother’s womb, the pregnant women must obtain enough vitamins.

Good sources of vitamin A

Which foods are rich in vitamin A? Vitamin A sources: All sources of vitamin A can provide retinol, but retinoids are found naturally in some foods of animal origin. It is contained in mainly cod oil and liver and in kidney, milk, egg yolk, wheat, carrot, mushrooms, leguminous seeds, crackers and walnut, tomato.

Good sources of vitamin A are milk, eggs, liver and green vegetables.

What are the harmful effects of vitamin A deficiency in our body?

Under normal circumstances Incompleteness may not be overemphasized but may lead to inadequate and unbalanced nutritional outcome, as well as alcohol abuse, some medications and vitamin E deficiency due to lack of vitamin E, leading to Vitamin A deficiency.

Vitamin A deficiency symptoms: In the absence of it, frequent and easy illnesses, skin problems, bruises in the hair, dandruff, wounds in the mouth, night blindness, fatigue, loss of appetite, gum disease are seen. In addition, weight loss and neck prolongation in children may be a sign of poor vitamins.

What are the damages of using a high dose of vitamin A?

Vitamin A may cause headache, fatigue, deterioration of sleep quality, nausea, vomiting, pruritus, causes of diarrhea, irregular menstruation, joint and bone pain, skin irritation and hair loss. In addition, pregnant women may cause an increased risk of birth. For this reason, it will be more helpful to consult the doctor before using vitamin A supplementation in pregnancy.

Vitamin Diary Needs

Adults 1000 for males, 800 mg for females. It is up to. Vitamin needs of women increase during pregnancy. 1000 mg per day in pregnancy, 1200 mg in suckling mothers. It is advisable to take Vitamin A as much as possible.