Vitamins

Importance and benefits of vitamins and their sources

KTI

Vitamin A Function: Essential for vision, immune function, and skin health, it plays a role in cell growth and division. Sources of vitamin A: cow liver, vegetables, carrots, cabbage, mangoes, and dairy products.

Vitamin C What it does: Vitamin C is an antioxidant, supports the immune system, helps wound healing and collagen formation, and is a good helper for better absorption of iron in the body. Sources of vitamin C: green and red peppers, wild strawberries, tomatoes, lemons, and oranges. People who smoke need more vitamin C to compensate for the damage to cells caused by tobacco smoke.

Vitamin D Function: It is important for bone health because it helps the body absorb calcium and plays a role in the immune system and mood regulation. Vitamin D is not found naturally in many foods. With sunlight, vitamins are known. Most of the vitamin D our body gets from the sun is absorbed through our skin, and foods that contain vitamin D include egg yolks, salmon, and mushrooms. 

Vitamin E Function: Like vitamin C, it acts as an antioxidant, is useful for the body\\\\\\\\\\\\\\\\'s immune system, skin health, and cell protection, and helps prevent blood clots. Sources of vitamin E: sunflower oil, olive oil, avocado, and spinach

Vitamin K\\\\\\\\\\\\\\\\'s function is essential for blood clotting and bone health. People who have weight loss surgery or have malnutrition problems need vitamin K more. Sources of vitamin K: spinach, lettuce, broccoli, blueberries, figs, and meat.

Calcium: About 99% of the body\\\\\\\\\\\\\\\\'s calcium is found in bones and teeth. Women after menopause (who are at high risk of osteoporosis) and people who do not consume dairy products (the main source of calcium) are most likely to need calcium supplements.

Iron: It is an essential part of the production of red blood cells, especially haemoglobin (a protein that binds to oxygen to deliver oxygen to all cells in the body). Vegetarians should get about 2 times more iron daily because the iron in plant foods is less available to the body than the iron in animal products, pregnant women and people with iron-deficiency anaemia will need supplements.

Zinc is a mineral that plays an important role in the body\\\\\\\\\\\\\\\\'s immune system and DNA

synthesis. It is found in large quantities in red meat, poultry, seafood, dairy products, beans, and nuts. Because of the low amount of zinc in plants, vegetarians should take it through dietary supplements.

Potassium helps regulate body fluid balance and plays an important role in maintaining blood pressure.  There are plenty of bananas and potatoes.

Prepared by

m.Razar Omed.

Nursing Department