Vitamins are classified into two groups as those which dissolve in fat or water. Now let’s examine each one individually and in which foods they are found so that we may find them easily when we search for them:
Vitamins in this group may be helpful when dissolved in fat or oil. Therefore, oil is needed for vitamins A, D, E and K
Vitamin A: is a much needed vitamin which increases the body’s resistance to infections, supports healthy growth and reproduction, and especially necessary for bones, teeth, guns, skin, nails, and eyes.
The excess amount of it is not discarded through urinating, but stored in the body. In case of its excessive usage. It may cause a change in skin color.
Vitamin A is found in fruits like apricots, oranges, and plums, and in vegetables like asparagus, parsley, spinach, carrots, celery, lettuce and tomatoes
Vitamin D: helps the body meet its calcium needs in a balanced way by helping the bones and teeth to hold calcium and the small intensines to absorb it in a healthy way.
Fish oil, fish, eggs, butter, liver, meat, and oats are especially good sources of vitamin D. For this vitamin to be effective in the body, sunlight is necessary. No matter how much vitamin D a person takes, if he does not take any sunlight, he will be faced with the problem of calcium deficiency, this is because the sunlight activates vitamin D and strengthens the bones and teeth by helping with calcium absorption
In the form of a chain, each link helping the other, knowing and benefiting each other, these three elements ( the sun, vitamin D and calcium) are of utmost importance in human health
Vitamin E: is a strong antioxidant which is a substance that repairs the damage or corrosion in the body caused by various harmful substances. It ensures the protection of the cell structure, and helps wounds heal faster. It protects from cancer and hardening and blocking of arteries. It beautifies skin. It strengthen the immune system. Taking enough of it is extremely important for speeding up sexual development during adolescence. It has been proven that it may block age associated memory loss, that is Alzheimer’s disease.
It is found at high levels in cereals and vegetables like zucchini, cabbage, lettuce and spinach, as well as olive oil, fish oil, hazelnuts, walnuts, tuna, sardines, egg yolks, tomatoes and potatoes
Vitamin k: is of two types: k1 and k2, the most important task of vitamin k1 is to ensure coagulation of blood. It is found in grains, green vegetables, spinach, zucchini, lettuce, green tomatoes, pine needles, green peppers, cabbage, Brussels, sprouts, cauliflower, beans, Peas, yogurt, egg yolks, kiwis, blueberries, and green tea
As for k2, it has the important task of helping with bone formation, maintaining bone health, and preventing calcium buildup in the arteries. It is produced by good bacteria in the stomach
Vitamin B and C are easily dissolved in water. The excess amount of it is not stored in the body and is discarded through urine. It is possible to lose a great part d these vitamins in the stages of food preparation, cooking, storing and heating. Therefore foods containing B and C group vitamins must be very carefully prepared and used immediately.
Vitamin B1: is a digestive aid and prophylactic ( something that prevents or contributes to the prevention of disease) it is necessary for the normal functioning of the nerve tissue. It converts blood sugar into energy. It is important for the health of a heart. Just as it is food for indigestion. It also keeps one clear headed and has a healthy effect of neurologically speaking. For body to make use of carbohydrates, vitamin B1 is neccesary, while tobacco, alcohol and sugar destroy this vitamin
It is found in soybeans, asparagus, cabbage, carrots, celery, cocoa, grape fruits, lemons, parsley, pomegranates, radishes, oats, corn, bananas, rice, whole wheat bread, Peas, (roasted) peanuts, potatoes, chicken, steak, liver, milk, wheat, raisins, cauliflower and chickpeas
Vitamin B2: helps to convert food into energy. It is a prophylactic against certain kinds of cancers. It’s necessary for healthy eyes, skin and hair.
Known sources of vitamin B2 include soybeans and flour, wheat products, hazelnuts, peanuts, apples, cabbage, carrots, spinach, grapefruits, apricots, almonds, oats, barley, tomatoes, dates, peaches, plums, rice, corn, cauliflower, meat, liver, chicken, skin milk, yogurt, egg yolks, and broccoli.
Vitamin B3: helps to balance cholesterol and a prophylactic against cardiovascular disease and hypertension. It cleanses the body and is effective in lowering the fat to blood ration. It especially helps with healthy blood circulation, with the healthy functioning of the liver, and in reducing pain of the headaches.
For anyone who wants to be protected from depression and un necessary and un due concerns, it is neccesary that he or she takes an adequate amount of vitamin B3
It is found in germinated wheat, wheat Bran, potatoes, tomatoes, carrots, hazelnuts, walnuts, plums, lentils, chicken, steak, eggs, cheese, fish, beans, Peas and leafy greens.
Vitamin B5: is important for the healthy operations of the adrenal glands and in the antibody production. To live without muscles weakness, headaches, and vertigo, it is neccesary to take a sufficient amount of vitamin B5
Chicken, hazelnuts, wheat and eggs are a known source of this vitamin
Vitamin B6: is involved in the use of proteins and fat in the body, energy production, healthy functioning of the central nervous system, and the production of hemoglobin. If someone can’t get a sufficient amount of vitamin B6 and the food he or she eats is high in proteins but low in carbohydrates, the possibility of the formation of kidney stones would be very high
Therfore high amount of proteins require the consumption of high amount of vitamin B6. If a person is affected by moodiness without cause, irritability, insomnia, forgetfulness, and trembling if the hands, it means they have vitamin B6 deficiency
Sine sources of vitamin B6 are wheat, whole wheat flour, vegetables, lettuce, Barley, soybeans, oats, bananas, turkey, chicken, fish, steak, potatoes, oranges, milk, spinach, Peas, walnuts and avacados
Vitamin B12: has an effect on the regular operation ot the nervous system and the formation of red blood cells. Especially for the production of red blood cells, it is absolutely necessary. It also helps with the use of fatty acids in the body
Vitamin B12 deficiency may pave way for serious illness, such as pernicious anemia, or other damages that are difficult to reverse.
It is found in lamb, liver, fish, eggs, chicken, skim milk, non fat yogurt and leafy greens.
Vitamin C: is the most delicate vitamin, it is used up very quickly and loses its value. Therefore, foods containing vitamin c should not be put in contact with metal, be worked on too muck with a knife, grater or blender, and should be consumed without waiting too long
Sliced apples browning in a short time and the taste of a squeezed grapefruit changing in a short time may be given examples of the fragility of vitamin C
It strengthens the blood vessels and has protective effects against infection and toxins. For some vitamins in the body to be used, it is necessary that an amount of vitamin C be taken every day. Also it’s necessary for the calcium in the blood to be diffused through out the body. It also has an effect on the health of bones and blood vessels, the management of pain in the joints and back, gum health, and strength and resistance
Vegetable fruits such as apples, oranges, grapefruits, tangerines, lemons, cabbage, strawberries, kiwis, spinach, melons, tomatoes, beet greens, green beans, Peas, green peppers, presley and vine leaves are a good example of vitamin C
_This was developed for main article; Food is Medicine, your medicine should be Food