Essential vitamins and foods to consume them

hello. Do you also take vitamins every day? These days, there are many multivitamin pills, so modern people are probably filling their vitamins with just one pill. But did you know that taking too many vitamins can actually harm your health?
Today, I would like to talk about ‘essential vitamins’ that are necessary for our body but must be consumed in moderate amounts.


<What are vitamins>

Vitamins are important organic compounds that our bodies need to maintain and function normally. In most cases, our bodies cannot produce vitamins on their own, so we must obtain them from food. Although vitamins are needed in small amounts, they are essential for our bodies to perform a variety of biological activities, including correct metabolic activity, cell division, immune function, neurotransmission, and more.

Vitamins such as ‘A’, ‘B’, ‘C’, ‘D’, ‘E’, and ‘K’ are essential vitamins. Each vitamin keeps us healthy while supporting various functions in our body.

<Types of vitamins>

Based on their physical properties and role in the body, vitamins are divided into two main categories: water-soluble vitamins and fat-soluble vitamins. These two categories are important concepts that describe how vitamins work and are absorbed in the body.

1. Water-soluble vitamins

Water-soluble vitamins have the property of dissolving in water and are absorbed into the body along with water when digested. These vitamins exist primarily in body fluids and can be excreted relatively quickly when excessive intake of vitamins occurs. The major water-soluble vitamins include vitamin C and vitamin B complex (vitamins B1, B2, B3, B5, B6, B7, B9, B12, etc.).

Functions of water-soluble vitamins

Vitamin C acts as an antioxidant, preventing cell damage and strengthening the immune system.
Vitamin B complex is involved in the composition of enzymes necessary for energy production and nerve transmission, and plays an important role in the metabolism of carbohydrates, fats, and proteins.

2. Fat-soluble vitamins

Fat-soluble vitamins have the property of dissolving in fat and are absorbed along with fat when digested. These vitamins are stored primarily within body fat, allowing the body to store them for long periods of time and use them when needed. The major fat-soluble vitamins include vitamins A, D, E, and K.

Functions of fat-soluble vitamins:

Vitamin A is necessary for maintaining vision and for cell growth and differentiation.
Vitamin D promotes the absorption of calcium and phosphorus, which helps maintain bone health and strengthen the immune system.
Vitamin E acts as an antioxidant, preventing cell damage and protecting cell membranes.
Vitamin K is necessary for blood clotting, preventing bleeding and promoting blood clotting.

<Misconceptions about vitamins>

Because vitamins are good for the body, some people try to consume too much of them. Vitamins are only used to supplement deficiencies even when consumed through food, and consuming more than necessary does not produce any special effects. Rather, taking excessive vitamin supplements can actually be detrimental to your health. In particular, excessive intake of fat-soluble vitamins, which are not excreted quickly, can cause functional decline in our body.
However, general multivitamins contain only the appropriate amount, so if you take them according to the instructions, you do not have to worry too much. Most medical experts also recommend that people who do not eat or live a balanced life take vitamin supplements for their health and nutrition, and they themselves take them.

<Foods by type of vitamin>


Vitamin A

Carrots: Rich in beta-carotene.
Spinach: Rich in beta-carotene and vitamin A.
Sweet Potato: Rich in beta-carotene and vitamin A.
Potatoes: Contain beta-carotene.

Vitamin C

Orange: Rich in vitamin C.
Strawberries: Have high vitamin C content.
Broccoli: Rich in vitamin C.
Pineapple: Rich in vitamin C.

Vitamin D

Salmon: Rich in vitamin D.
Milk: You can get it through vitamin D fortified milk.
Egg yolk: Contains small amounts of vitamin D.
Port Labelabus: It is one of the foods containing vitamin D.

Vitamin E

Seeds (almonds, sunflower seeds, etc.): Rich in vitamin E.
Avocado: Rich in vitamin E.
Olive oil: Contains high amounts of vitamin E.

Vitamin K

Kale: Rich in vitamin K.
Spinach: Rich in vitamin K.
Broccoli: Rich in vitamin K.
Green leafy vegetables: Contain a variety of vitamin K.


Leave a Reply

%d bloggers like this: