Water-soluble Vitamins

Vitamins are organic compounds, which are an essential part of a healthy lifestyle. Vitamin originates from the Latin word “vita” which means life. Vitamins are divided into two groups as fat soluble and water soluble. In this article, we will examine water-soluble vitamins.

C VITAMIN

It melts in water, is not resistant to heat, it oxidizes when exposed to air. It takes part in many enzymatic reactions in the body.

• How much is vitamin C daily usage?

The daily vitamin C requirement is 75-90 mg. The amount of vitamin C needed in breastfeeding, burns and febrile diseases can be increased 5-10 times.

• What are the functions of vitamin C?

Vitamin C has many benefits for the body.

It provides flexibility and strength to the skin and connective tissue by keeping the cells together in the connective tissue and facilitating the production of collagen.

It strengthens the immune system and is protective against infections.

It is an antioxidant vitamin and especially slows down the development of breast cancer and skin cancer.

It facilitates the absorption of folic acid and iron, thus protecting it from the development of anemia.

• What foods is vitamin C found in?

Among the foods rich in vitamin C

Citrus fruits such as lemon, orange, tangerine

Strawberry, blackberry, rosehip,

Tomato,

Cabbage,

Spinach with potatoes,

Lettuce,

There are green leafy vegetables such as green peppers and vine leaves.

• What happens with vitamin C deficiency?

In Vitamin C deficiency;

Bleeding in the teeth and flesh, abnormalities in the teeth

Tiredness,

Unwillingness

Joint pain

It causes scurvy disease with joint pain.

Frequent infections cause lack of resistance to febrile diseases.

THIAMINE (B1)

It is a water-soluble vitamin. It is one of the most important vitamins used in energy metabolism in the body. Since it is a vitamin that is not stored in the body, the unused part is excreted through the kidneys.

• How much is the daily use of thiamine (B1) vitamin?

It is 0.4 milligrams for every 1000 kcal that a person should take.

• What are the functions of thiamine (B1) vitamin?

Provides the conversion of nutrients such as carbohydrates, which are the main sources of energy, into energy in the body

Thiamine is also effective in maintaining heart health.

It is an essential vitamin for brain functions and energy production in the brain.

It has a protective effect against aging

Reduces the harmful effects of smoking and alcohol

Against muscle fatigue and spasms

Good for the digestive system

• What foods is thiamine (B1) found in?

Liver and other organ meats

Milk

Dry beans

Cereals (Wheat, corn, ricȩ)

Walnuts, hazelnuts

It is abundant in eggs.

• What happens with thiamine (B1) vitamin deficiency?

In thiamine (B1) deficiency;

Fatigue and reluctance

Vomiting and digestive system problems,

Heart failure

Unrest,

Swelling and pain in joints called beriberi

Tables with a feeling of imbalance can be seen.

RIBOFLAVIN (B2)

It is a heat-sensitive and water-soluble vitamin. Foods containing this vitamin should not be kept for too long and cooking vegetables and yogurt should not be poured.

• What are the functions of riboflavin (B2) vitamin?

It takes part in protein, carbohydrate and fat metabolism.

It also helps in the absorption of iron and vitamin B6.

plays an important role in growth and development

• What foods is riboflavin (B2) found in?

Liver, meat

Milk and dairy products,

Egg

The fish

Green leafy vegetables

Cereals

• What happens with riboflavin (B2) deficiency?

In vitamin B2 deficiency;

Nervous system disorders

Dermatitis

Skin complaints such as cracks around the lips and mouth

Loss of appetite

Light sensitivity can be seen

FOLIC ACID

Folic acid is water soluble and is not stored in the body. In addition to being able to be synthesized by bacteria in the intestinal flora, it must be taken in sufficient quantities with nutrition. Folic acid deficiency is common in pregnant women and alcoholics.

• What is the daily folic acid use?

The daily dose needed is 400 mcg. The need increases in pregnant and lactating women. Pregnant and breastfeeding people are required to take 600 mcg daily.

• What are the functions of folic acid?

It takes part in protein metabolism and blood cell production.

It plays an important role in the nervous system organization and the development of the fetus

It plays an important role in cell division.

It prevents diseases such as heart attack, dementia and paralysis by reducing vascular stiffness.

• What foods is folic acid found in?

Liver

Green leafy vegetables

Dry beans

It is abundant in cereals.

• What happens with folic acid deficiency?

Lack of concentration

Loss of appetite and weight

Headache and dizziness

Pale skin

Depression

Wounds inside the mouth

Insufficient folic acid intake of the mother-to-be during pregnancy may cause some problems in the development of the brain and spine of the unborn baby.

B6 (PIRIDOKSIN)

It is a vitamin that is involved in energy metabolism, is very important in the production of blood cells and the functioning of the nervous system. It is a water-soluble vitamin that is not stored in the body. Vitamin B 6 is sensitive to heat and light. It can easily be spoiled by the effect of sunlight or cooking.

• What is the daily B6 (Pyridoxine) requirement?

The daily dose needed is 1.5-2 mg / day. This rate increases during breastfeeding or pregnancy.

• What are the functions of B6 (Pyridoxine)?

Vitamin B6 plays an important role in protein synthesis, amino acid reactions and the breakdown of glucose.

It strengthens the immune system.

Provides absorption of amino acids from the small intestine.

It plays a role in the production of serotonin and dopamine, which affects appetite, mental health, or sensitivity to pain.

It is involved in the production of hemoglobin.

Prevents kidney stone formation

Protects the heart against cholesterol accumulation

Takes part in fat, protein and carbohydrate metabolism

• In which foods is B6 (Pyridoxine) found?

Meat, liver, kidney

Cereals

It is abundant in dried legumes.

• What happens in B6 (Pyridoxine) deficiency?

In vitamin B6 (Pyridoxine) deficiency;

Anemia

Unrest

Anorexia

Digestive disorders

Tongue and lip cracking

Nervous system symptoms such as convulsion may occur.

VITAMIN B12

It is a water-soluble vitamin. It is affected by heat. It is also known as cobalamin because of the cobalt mineral it contains. It can be stored in different parts of the liver and body, albeit small.

• What is the daily vitamin B12 requirement?

The daily need for B 12 is 2-3 mcg. The amount of need increases in pregnant and breastfeeding women.

• What are the functions of vitamin B12?

It functions in the correct and fast operation of the nervous system.

It strengthens the immune system.

It is involved in cell production in the bone marrow.

It takes part in protein metabolism.

• Which foods contain vitamin B12?

Vitamin B 12 is not found in plant foods. It is abundant in meat, milk, cheese, eggs and fish.

• What happens with B12 deficiency?

Unrest

Numbness in hands, arms and legs

Contraction

Loss of feeling

Anemia can be seen.

Retardation in growth and development in babies

Memory loss and dementia

Yazar: İsmail Demir

Bu Yazı İngilizce Dil Eğitimine Katkıda Bulunmak Adına Yayınlanmıştır.

All rights of this article belong to www.pophaber.com

Bu Makaleyi Türkçe Çevirisi İle Okumak İçinTIKLAYIN!