Vitamins

One of the Most Important Roles in Our Body: Vitamins
Vitamins are essential chemicals that must be present in our body and play a crucial role in vital functions. They are not energy sources on their own, but they play an important role as catalysts and regulators in the body. Some vitamins cannot be synthesized in the body, so they must be obtained through food.

The word “vitamin” was first used by Polish biochemist Casimir Funk in 1912, derived from the word “vita,” which means “life” in Latin.

How Are Vitamins Classified?
Vitamins are the most important chemicals for maintaining human health. Considering their general characteristics, they are classified into two groups: fat-soluble and water-soluble vitamins.

Fat-Soluble Vitamins: A, D, E, and K vitamins.
Water-Soluble Vitamins: C and B group vitamins.
Vitamin A
Vitamin A is a fat-soluble vitamin and can be stored in the body. Therefore, symptoms of vitamin A deficiency occur when it is not consumed for a long period. Deficiency is more commonly seen in individuals with poor and imbalanced diets, as well as during childhood, pregnancy, and breastfeeding.

What Are Its Functions?

It is essential for vision, growth, reproduction, embryo development, blood production, proper immune system function, and tissue cell growth.
It aids in the formation and function of the immune system, which protects the body from diseases.
It contributes to the development and protection of the intestines.
It plays a role in maintaining the health of the skin and tissues in the mouth, stomach, intestines, and urinary tract.
The carotenoid forms act as antioxidants, which may provide protective effects against various types of cancer and age-related diseases.
It helps the eyes to see normally in low-light environments and adjust to twilight.
Vitamin A Deficiency and Excess
Deficiency:

Changes begin in epithelial tissues (dry and rough skin, damage to tissues in the eye, dryness, and loss of protective layer).
Immune system dysfunction starts, increasing susceptibility to infections.
The effects of deficiency are also observed in digestive system organs, leading to stomach ulcers.
In children, growth and development cannot proceed normally due to vitamin A deficiency.
Symptoms include dry eyes, hair loss, and dandruff, as well as night blindness and even blindness.
Excess:
If a person takes 10 times the daily recommended amount of Vitamin A, toxicity symptoms may occur.

Initial Symptoms of Toxicity:

Headache
Dizziness
Vomiting
If excessive intake continues, the following conditions may occur:

Enlargement of the liver
Joint pain
Headaches
Dry, flaky skin
Vomiting
Loss of appetite
Thickening of long bones
Hair loss
Yellowing of the skin
Increased intracranial pressure
Nerve damage
Congenital disorders
Where Can It Be Found?
Vitamin A is found in two main types of foods:

Animal Foods in Retinol Form:

Milk
Cheese
Eggs
Butter
Liver
Fish
Plant Foods in Carotenoid Antioxidant Form:

Grapefruit
Orange
Carrot
Pumpkin
Spinach
Broccoli
Vitamin D
Vitamin D is a fat-soluble vitamin. To be absorbed, fat and bile are required. One of its most important functions is to balance calcium and bone metabolism. It can be synthesized through fish oil and sunlight.

What Are Its Functions?

Its most important function is to ensure the absorption and balance of calcium and phosphorus in metabolism.
It helps prevent calcium loss in the kidneys.
It increases bone strength.
It aids in insulin production.
Numerous studies show that proper levels of Vitamin D play a protective role against many types of cancer.
Vitamin D Deficiency and Excess
Deficiency:
Inadequate sun exposure and insufficient Vitamin D in food are common causes of Vitamin D deficiency. The following conditions can occur due to a Vitamin D deficiency:

Osteomalacia, a bone disease that occurs in adulthood
Issues in bone metabolism development
Obesity
Sleep disorders
Alzheimer’s disease
Chronic fatigue
Excess:
Since Vitamin D is stored in fat and not excreted through urine, excessive intake can lead to high blood levels.

When excessive amounts of Vitamin D are consumed, the following can occur:

Calcification in tissues and joints
Kidney stones and kidney damage
High blood pressure
Toxicity from excessive Vitamin D can cause symptoms such as dry mouth, headache, nausea, vomiting, and irregular heartbeats.
Where Can It Be Found?

Fish oil
Fish
Liver
Egg yolk
Butter
Exposing arms and legs to sunlight for 20-30 minutes daily is also important for obtaining Vitamin D.

Vitamin E
Vitamin E is another fat-soluble vitamin. It is abundant in natural foods and its deficiency is not common. It functions as a very powerful antioxidant and is vital for the body.

What Are Its Functions?

It is a very powerful antioxidant. Its antioxidant properties can be enhanced by substances like Vitamin B3 and selenium.
It plays a protective role in cell membranes.
It helps prevent the formation of arterial blockage (atherosclerosis).
It contributes to the formation of proteins involved in blood clotting.
Vitamin E Deficiency and Excess
Deficiency:
Since Vitamin E is abundant in natural foods, deficiency is rare. However, in cases of intestinal or liver diseases, Vitamin E deficiency can occur.

Symptoms of deficiency include:

Weakened immune system
Skin wounds that are difficult to heal
Muscle weakness
Difficulty with balance and walking
Tremors
Vision problems
Anemia
Heart diseases
Neurological problems
Ringing or buzzing in the ears
Excess:
No disorders have been reported due to excessive Vitamin E intake.

Where Can It Be Found?

Legumes
Oily seeds
Vegetable oils
Green leafy vegetables
Grains
Soy
Vitamin K
Vitamin K is another fat-soluble vitamin. It is produced by beneficial bacteria in the colon and is also abundant in foods. Vitamin K is divided into two main groups: K1 and K2. Vitamin K1 is found in plant-based foods, while Vitamin K2 is found more in animal-based foods.

What Are Its Functions?

It helps control blood fluidity.
It ensures proper blood clotting.
It supports bone health.
It reduces the risk of heart diseases.
Vitamin K Deficiency and Excess
Deficiency:
Since Vitamin K is produced by beneficial bacteria in the colon and is abundant in foods, deficiency and its symptoms are rarely observed. However, in cases of liver and digestive system disorders, bile flow obstruction, and long-term antibiotic treatments, Vitamin K levels can decrease, leading to bleeding issues.

What Are Its Functions?

Its most important function is to ensure the absorption and balance of calcium and phosphorus in metabolism.
It helps prevent calcium loss in the kidneys.
It increases bone strength.
It aids in insulin production.
Numerous studies show that proper levels of Vitamin D play a protective role against many types of cancer.
Vitamin D Deficiency and Excess
Deficiency:
Inadequate sun exposure and insufficient Vitamin D in food are common causes of Vitamin D deficiency. The following conditions can occur due to a Vitamin D deficiency:

Osteomalacia, a bone disease that occurs in adulthood
Issues in bone metabolism development
Obesity
Sleep disorders
Alzheimer’s disease
Chronic fatigue
Excess:
Since Vitamin D is stored in fat and not excreted through urine, excessive intake can lead to high blood levels.

When excessive amounts of Vitamin D are consumed, the following can occur:

Calcification in tissues and joints
Kidney stones and kidney damage
High blood pressure
Toxicity from excessive Vitamin D can cause symptoms such as dry mouth, headache, nausea, vomiting, and irregular heartbeats.
Where Can It Be Found?

Fish oil
Fish
Liver
Egg yolk
Butter
Exposing arms and legs to sunlight for 20-30 minutes daily is also important for obtaining Vitamin D.

Vitamin E
Vitamin E is another fat-soluble vitamin. It is abundant in natural foods and its deficiency is not common. It functions as a very powerful antioxidant and is vital for the body.

What Are Its Functions?

It is a very powerful antioxidant. Its antioxidant properties can be enhanced by substances like Vitamin B3 and selenium.
It plays a protective role in cell membranes.
It helps prevent the formation of arterial blockage (atherosclerosis).
It contributes to the formation of proteins involved in blood clotting.
Vitamin E Deficiency and Excess
Deficiency:
Since Vitamin E is abundant in natural foods, deficiency is rare. However, in cases of intestinal or liver diseases, Vitamin E deficiency can occur.

Symptoms of deficiency include:

Weakened immune system
Skin wounds that are difficult to heal
Muscle weakness
Difficulty with balance and walking
Tremors
Vision problems
Anemia
Heart diseases
Neurological problems
Ringing or buzzing in the ears
Excess:
No disorders have been reported due to excessive Vitamin E intake.

Where Can It Be Found?

Legumes
Oily seeds
Vegetable oils
Green leafy vegetables
Grains
Soy
Vitamin K
Vitamin K is another fat-soluble vitamin. It is produced by beneficial bacteria in the colon and is also abundant in foods. Vitamin K is divided into two main groups: K1 and K2. Vitamin K1 is found in plant-based foods, while Vitamin K2 is found more in animal-based foods.

What Are Its Functions?

It helps control blood fluidity.
It ensures proper blood clotting.
It supports bone health.
It reduces the risk of heart diseases.
Vitamin K Deficiency and Excess
Deficiency:
Since Vitamin K is produced by beneficial bacteria in the colon and is abundant in foods, deficiency and its symptoms are rarely observed. However, in cases of liver and digestive system disorders, bile flow obstruction, and long-term antibiotic treatments, Vitamin K levels can decrease, leading to bleeding issues.

Vitamin C
Vitamin C is a water-soluble vitamin. It oxidizes easily when exposed to air. It is a water-soluble vitamin that darkens when exposed to light, is heat-sensitive, and has a sour taste. It plays a role in many enzymatic reactions in the body.

Functions

Holds connective tissues together
Protects the body in cases of poisoning and fevers, and strengthens the immune system
Facilitates the absorption of iron and folic acid in the body
Acts as an antioxidant, slowing down the development of breast cancer and skin cancer caused by sunlight
Vitamin C Deficiency and Excess
Deficiency

Bleeding gums
Abnormalities in teeth
Lack of appetite
Fatigue
Joint pain
Scurvy
Frequent infections
Febrile diseases
Excess
Excess intake is usually excreted in urine. However, excessive intake may lead to kidney stone formation, diarrhea, and allergic skin reactions.

Where is it found?

Lemon
Orange
Mandarin
Strawberry
Blackberry
Rosehip
Tomato
Cabbage
Potato
Spinach
Lettuce
Green pepper
Grape leaves
Thiamine (B1)
Thiamine (B1) is another vitamin in the water-soluble vitamins group. It is one of the most important vitamins used in the energy metabolism of the body. As it is not stored in the body, the unused portion is excreted through the kidneys.

Functions

Converts carbohydrates into energy
Helps maintain heart health
Ensures the preservation of brain functions and energy production in the brain
Protects against aging
Helps with muscle fatigue and cramps
Beneficial for the digestive system
Thiamine (B1) Deficiency and Excess
Deficiency

Fatigue, weakness, and lack of motivation
Vomiting
Digestive system issues
Heart failure
Restlessness
Beriberi
Imbalance
Excess
There is no information on symptoms of excess intake.

Where is it found?

Liver and organ meats
Milk
Legumes
Grains (Wheat, corn, rice)
Walnuts
Hazelnuts
Eggs
Riboflavin (B2)
Riboflavin (B2) is another vitamin in the water-soluble vitamins group. Foods containing riboflavin (B2) should be consumed without much delay, vegetables should be cooked for a short time, and yogurt’s water should not be discarded.

Functions

Regulates protein, carbohydrate, and fat metabolism
Helps the absorption of iron and Vitamin B6
Plays a role in growth and development
Riboflavin (B2) Deficiency and Excess
Deficiency

Disorders in the nervous system
Dermatitis
Cracks around the lips and mouth
Sensitivity to light
Loss of appetite
Anemia (low red blood cells)
Excess

Darkened urine
Nausea
Vomiting
Where is it found?

Liver
Meat
Dairy products
Eggs
Fish
Green leafy vegetables
Grains
Niacin (Nicotinic Acid, Vitamin PP)
Niacin (Nicotinic Acid, Vitamin PP) is a B vitamin that is part of the water-soluble vitamins group. It is heat-sensitive. It plays a role in regulating energy metabolism.

Functions

Regulates energy formation metabolism
Helps protect mucous (membrane) tissues
Plays a role in skin protection
Helps reduce fatigue and exhaustion
Niacin (Nicotinic Acid, Vitamin PP) Deficiency and Excess
Deficiency

Pellagra disease
Fatigue
Depressive mood disorder
Slowed metabolism
Cold sensitivity
Excess

Redness of the skin
Tingling, burning, and itching
Warm skin
Where is it found?

Meat
Fish
Poultry
Liver
Grains
Legumes
Green leafy vegetables
Folic Acid
Folic acid is another vitamin in the water-soluble vitamins group. It plays a role in the formation of amino acids and blood cells, and it is not stored in the body. However, it is synthesized by beneficial bacteria in the intestines.

Functions

Plays a role in protein metabolism and blood cell formation
Regulates the nervous system
Plays a role in fetal development
Ensures cell division
Helps reduce arterial stiffness
Prevents diseases such as heart attack, dementia, and stroke
Folic Acid Deficiency and Excess
Deficiency

Decreased blood formation
Decreased concentration
Loss of appetite
Headaches and dizziness
Pale skin
Depression
Mouth sores
During pregnancy, if the mother does not get enough folic acid, it can cause developmental issues in the baby’s brain and spine
Excess
There is no information on symptoms of excess intake.

Where is it found?

Liver
Grains
Green leafy vegetables
Legumes
Yeast
Pyridoxine (B6)
Pyridoxine (B6) is another B vitamin in the water-soluble vitamins group. Vitamin B6 is highly sensitive to heat and light and can easily be destroyed by sunlight or cooking.

Functions

Ensures protein synthesis
Plays a role in glucose breakdown
Strengthens the immune system
Stimulates the secretion of serotonin and dopamine
Acts as an appetite stimulant
Plays a role in hemoglobin production
Prevents kidney stone formation
Protects the heart from cholesterol
Plays a role in the metabolism of fats, proteins, and carbohydrates
Pyridoxine (B6) Deficiency and Excess
Deficiency

Anemia
Loss of appetite
Restlessness
Digestive disorders
Sores around the tongue and lips
Convulsions
Excess
There is no information on symptoms of excess intake.

Where is it found?

Liver
Kidney
Red meat
Fish
Eggs
Grains
Vegetables
Legumes
Vitamin B12
Vitamin B12 is another B vitamin in the water-soluble vitamins group. Vitamin B12 is sensitive to heat and can be stored in the liver and other parts of the body.

Functions

Ensures the proper functioning of the nervous system
Strengthens the immune system
Plays a role in bone marrow production
Ensures cell formation
Plays a role in protein metabolism
Vitamin B12 Deficiency and Excess
Deficiency

Restlessness
Numbness in the hands, feet, and legs
Loss of sensation
Muscle cramps
Anemia
Growth and developmental delay in babies
Memory loss, dementia, and forgetfulness
Excess

Stress
Tension
Insomnia
Stomach pain
Nausea
Diarrhea
Acne
Where is it found?

Meat
Milk
Cheese
Eggs
Fish
Vitamin B12 is not found in plant-based foods.