Vitamins and minerals are organic compounds that our body uses in very small quantities for various metabolic processes. They are essential nutrients required in daily nutrition. By keeping us healthy, they help our bodies function. Both vitamins and minerals work together to perform hundreds of tasks in the body.
We get vitamins and minerals from the foods we eat. What is necessary to be healthy is to eat a balanced diet by eating a variety of foods. It is best to get vitamins and minerals from natural foods.
Vitamins and Minerals Tasks
Now let's talk about the properties, benefits, functions of vitamins and minerals and which vitamins and minerals are found in which foods.
What Are Vitamins and Minerals?
Properties of Vitamins
Vitamins, which are natural molecules in the body, are necessary for the healthy functioning of the system. They play a role in the continuation of vital functions such as blood cell formation, bone formation and regulating the nervous system. All the vitamins needed are met through food. Some are produced by the intestinal flora. It is healthier to take vitamins from natural foods instead of using vitamin supplements. For this, it is important to know “which vitamin is in which food”.
Vitamin A (Retinol)
Vitamin AIt is a vitamin that is necessary to strengthen eyesight and protect the skin. It controls tooth and bone structure. It is effective in stopping the development of breast cancer and developing resistance to infections in children.
Adverse situations that may occur in vitamin A deficiency are as follows;
skin problems such as acne
growth problems
Skeletal development pause
Problems with the cornea
becoming susceptible to infections
In Which Foods Is Vitamin A Available?
Milk
Cheese
egg
Liver
Fish oil
Foie gras
Butter
Lettuce and green leafy vegetables
Colorful vegetables such as potatoes, carrots, zucchini
Dried apricots
Melon
It is recommended to take 5000 IU of vitamin A daily. Vitamin A values of some foods are as follows:
28 grams of cheddar cheese 300 IU
1 egg 420 IU
500 cup skim milk XNUMX IU
1 nectarine 1000 IU
1 watermelon 1760 IU
Vitamin B1 (Thiamine)
Vitamin B1 Helps convert carbohydrates into energy. It helps the brain, nerve cells and heart functions to be performed in a healthy way. It improves the mental functions of the elderly.
The situations that may occur in vitamin B1 deficiency are as follows;
Fatigue
Depression
Confused
decreased appetite
Digestive disorders
Constipation
Headache
Edema
Which Foods Contain Vitamin B1?
Whole grains
Enriched grain products
Legumes such as beans
Et
Liver
Nuts, walnuts
It is recommended to take 1,5 milligrams of vitamin B1 daily. Vitamin B1 values of some foods are as follows:
1 slice of white bread 0.12 mg
85 grams fried liver 0.18 mg
1 cup beans 0.43 mg
1 pack oatmeal 0.53 mg
28 grams of sunflower seeds 0.65 mg
Vitamin B2(Riboflavin)
Vitamin B2 It is responsible for converting carbohydrates into energy, controlling growth rate, producing red blood cells, and skin and eye health. The negative conditions that can occur in the deficiency of this vitamin are as follows;
burning, itching
Negative development of the baby in the womb
Weight loss
Inflammation in the mouth
Which Foods Contain Vitamin B2?
Liver
Et
poultry such as chicken
Whole grains
The fish
Grain products
Green leafy vegetables
Beans
Nuts, almonds
egg
Dairy products
The recommended daily value for vitamin B2 is 1.7 mg. Some of the vitamin B2 amounts of foods are as follows:
28 grams of chicken 0.2 mg
1 bagel 0.2 mg
A glass of milk 0.4 mg
1 cup boiled spinach 0.42 mg
Vitamin B3 (Niacin)
Vitamin B3 facilitates the release of energy from food. It helps to protect the skin, nervous and digestive system. It helps to lower high cholesterol when taken in high doses. Doctors may prescribe high doses, but this can cause liver damage and irregular heartbeats.
Adverse situations that may occur in vitamin B3 deficiency are as follows;
rapid mood change
Headache
flaking on the skin
Digestive diseases such as diarrhea vomiting
Weakness
Which Foods Contain Vitamin B3?
Hazelnut
Et
The fish
poultry such as chicken
Liver
Grain products
Peanut Butter
A small amount is produced by the intestinal flora.
The recommended amount of vitamin B20 in some foods is as follows:
1 slice of bread 1.0 mg
85 grams of cooked fish 1.7 mg
28 grams of roasted peanuts 4.2 mg
1 chicken breast 29.4 mg
Vitamin B5(Pantothenic acid)
This vitamin is vital for the production of essential chemicals necessary for body metabolism. It is effective in preventing ailments such as depression. If you do not want to have diarrhea, do not overdose.
Adverse situations that may occur in vitamin B5 deficiency are as follows;
Breathing problems
Skin problems
Arthritis
Allergy
mental fatigue
Headache
Sleeping disorder
Which Foods Contain Vitamin B5?
Whole grains
Beans
Milk
egg
Liver
Rice
The fish
Avokado
The amount required for daily vitamin B5 is 7-10 milligrams. Some foods have the following vitamin B5 values:
Vitamin B6 It is vital in the chemical reaction of proteins. Proteins, which have a role in all areas of the body such as muscles, skin, hair and nails, need vitamin B6 to function in the body. In addition, you cannot live without this vitamin, which is involved in the production of red blood cells.
Adverse situations that may occur in vitamin B6 deficiency are as follows;
Depression
Mumps
Anemia
Kidney stone
Dermatitis
Numbness
Weakening of the immune system
Which Foods Contain Vitamin B6?
Whole grains
Banana
Et
Beans
Hazelnut
Chicken
Liver
The fish
Potato
Sesame
Sunflower
leblebi
The daily need for vitamin B6 is 2.0 milligrams. Some foods have vitamin B6 contents as follows:
1 whole wheat muffin 0.11mg
1 cup lima beans 0.3 mg
85 grams of cooked tuna 0.45 mg
1 banana 0.7 mg
Vitamin B7(Biotin)
Vitamin B7Helps convert food into energy. It has important tasks such as skin and hair health, preventing nail breakage, lowering blood sugar levels. Adverse situations that may occur in vitamin B7 deficiency are as follows;
Hair loss and breakage
Fatigue
Muscle pains
Nerve damage
sudden change in mood
Mental disorders
Which Foods Contain Vitamin B7?
Egg yolk
Liver
Kidney
Cauliflower
Mantar
Salmon
It is produced in small amounts by the intestinal flora.
It is recommended to take 25-35 milligrams of vitamin B7 daily. Vitamin B7 values of some foods are as follows:
1 egg 13 mg
85 grams of salmon 4 mg
1 avocado 2 mg
1 cup cauliflower 0.2 mg
Vitamin B9 (Folic acid)
Tasked with providing energy to the bodyVitamin B9It is beneficial for brain functions. It takes part in the stages of blood formation, cell formation and regeneration. Adverse situations that may occur in vitamin B9 deficiency are as follows;
Anemia
Anorexia
Weight loss
Diarrhea
Forgetfulness
Unrest
susceptibility to infections
Heart palpitations
Which Foods Contain Vitamin B9?
Flax seeds
pulse
Spinach
Chard
Asparagus
Broccoli
The daily need for vitamin B9 is 400 micrograms. The amounts of some foods containing B9 are listed below:
1 cup of broccoli 57 mcg
½ cup of asparagus 134 mcg
Half a cup of lentils 179 mcg
½ cup chickpeas 557 mcg
Vitamin B12 (Cobalamin)
Vitamin B12 It is important for the normal functioning of the nervous system and the development of red blood cells. This water-soluble vitamin plays a protective role in Alzheimer's disease. It strengthens the immune and nervous system. Adverse situations that may occur in vitamin B12 deficiency are as follows;
Mental and nervous dysfunction
Tinnitus
Depression
Forgetfulness
Fatigue
Which Foods Contain Vitamin B12?
Beef
Liver
Poultry
egg
Milk
Shellfish
Cereals
Dairy products
It is produced by the intestinal flora.
The daily need for vitamin B12 is 6.0 micrograms. The amounts of some foods that contain vitamin B12 are listed below:
1 chicken breast 0.58 mcg
One large egg 0.77 mcg
1 cup of skimmed milk 0.93 mcg
85 grams of lean beef 2.50 mcg
Vitamin C (Ascorbic acid)
C vitamin It is necessary for healthy teeth and gums. It aids in iron absorption. Vitamin C is necessary for the healing of wounds and the formation of healthy connective tissue. As an antioxidant, it fights the effects of free radicals. In addition to reducing the risk of lung, esophageal, stomach, bladder cancer, it also protects from coronary artery disease. Vitamin C should be a smoker's best friend. By slowing down the aging process, it delays the effects of cataracts. Adverse situations that may occur in vitamin C deficiency are as follows;
Being vulnerable to diseases and infections
bleeding gums
Increase in dental caries
scurvy, also known as sailor's disease
Anemia
Cuts not healing
Which Foods Contain Vitamin C?
Citrus fruits and their juices
Strawberry
Tomato
Beaver
Broccoli
Potato
Cauliflower
Brussels sprouts
Spinach
Kiwi
Papaya
Vitamin C is a common vitamin found in foods and the recommended daily amount is 6 milligrams. Some foods containing vitamin C are as follows:
1 orange 70 mg
One green pepper 95 mg
1 cup boiled broccoli 97 mg
1 glass of fresh orange juice 124 mg
Vitamin D (Calciferol)
Vitamin D.iIt strengthens bones and teeth by helping calcium absorption. It helps to maintain the amount of phosphorus in the blood. It reduces the risk of osteoporosis, breast and colon cancer. Vitamin D supplementation is recommended for vegetarians who cannot reach the daily dose and for the elderly who cannot receive sunlight. High doses should not be taken, otherwise it may cause poisoning.
Adverse situations that may occur in vitamin D deficiency are as follows;
allergic rhinitis
allergic asthma
Psoriasis
Metabolic syndrome
Obesity
Type 2 diabetes
Hypertension
heart ailments
In Which Foods Is Vitamin D Available?
Milk
Fish oil
Mackerel
Sardine
Herring
Salmon
Butter
sunlight
Vitamin D is an important vitamin and needs 400 IU daily. This vitamin, which you can get from sunlight, is not found in foods as much as sunlight. Some foods with vitamin D include:
28 grams of cheddar cheese 3 IU
1 large egg 27 IU
1 glass of skimmed milk 100 IU
Vitamin E (Tocopherol)
Vitamin Ehelps form red blood cells. It fights free radicals. It lowers the risk of esophageal, stomach cancers and coronary artery disease. It helps prevent cataracts by strengthening immunity in the elderly.
Adverse situations that may occur in vitamin E deficiency are as follows;
Vitamin E is an essential vitamin and the daily intake is 30 IU. Some of the foods containing this vitamin are as follows:
1 cup boiled Brussels sprouts 2.04 IU
1 cup boiled spinach 5.4 IU
28 grams of almonds 8.5 IU
Vitamin K
With subgroups such as K1, K2, K3Vitamin KThe main task of the blood is to clot. In cuts or bleeding wounds, when this vitamin is deficient, blood clots do not occur. Adverse situations that may occur in vitamin K deficiency are as follows;
non-coagulation of blood
bleeding gums
Nose bleeding
excessive bleeding during menstruation
In Which Foods Is Vitamin K Available?
Herbs like thyme, sage, basil
Brussels sprouts
Green leafy vegetables
Broccoli
Asparagus
Dried plum
Soy oil
Blueberries
Blackberry
It is produced by the intestinal flora.
Recommended amounts for this vitamin are 80 micrograms for women and 120 micrograms for men. Some foods containing vitamin K are as follows:
100 grams of basil, sage, thyme 1715 mcg
100 grams of Brussels sprouts 194 mcg
Properties of Minerals
The human body needs minerals to function normally. The functions of minerals in the body; It is to adjust the amount of water necessary by allowing chemical substances to enter and exit the cells, to activate the secretory glands in the body, to affect muscle movements and to provide information to the nervous system.
Minerals enter the body along with nutrients. Vitamins are made by plants, while minerals are extracted from the soil by plants. Minerals entering the body are excreted through urine and sweat after they complete their duties.
Calcium
The human body contains more calcium than any other mineral.CalciumEssential for healthy and strong bones and teeth. It promotes the normal functioning of the heart muscles and nerves. It also plays an important role in the blood coagulation process.
The following symptoms are seen in calcium deficiency:
Muscle cramps
Skin dryness
increase in PMS symptoms
bone fracture
late puberty symptoms
Weak and brittle nails
Insomnia
poor bone density
tooth decay
What foods is calcium found in?
Low-fat cheese
Enriched soy products
Dark leafy greens
Low-fat yogurt
Cooked okra
Broccoli
Low-fat milk
Green beans
Almond
Phosphorus
PhosphorusIt is essential for a healthy cellular system. It plays an important role in the repair of body cells. It is also necessary for the growth of normal cells. It keeps bones and teeth strong and healthy. It plays an important role in energy metabolism in the body. It also maintains the acid-base balance in the body.
Phosphorus deficiency has the following symptoms:
Weakening of bones
Joint pain
weakening of teeth
Anorexia
joint stiffness
Fatigue
What foods is phosphorus found in?
Sesame seed
Rice bran
Roasted soybeans
Sunflower seed
Oat bran
Pumpkin seeds
Pine nuts
Cheese
Watermelon seeds
tahini
Flax seeds
Potassium
PotassiumIt is necessary for the normal functioning of nerve impulses and the muscular system. It provides balance of fluids. It protects heart health.
Potassium deficiency has the following symptoms:
muscle weakness
Paralysis
Frequent urination
muscle stiffness
Muscle cramps
Extreme thirst
Abdominal pain
Muscle pain
muscle spasms
Heart palpitations
numbness, tingling
abdominal cramps
muscle tenderness
dizziness, fainting
Abdominal bloating
What foods is potassium found in?
Haricot bean
Carrot
Raisins
Tomato
Dark leafy greens
Baked potatoes
Dried apricots
Pumpkin
Plain yoghurt
Banana
Mantar
Avokado
Sulfur
SulfurIt is a mineral found in all cells of the body. It plays an important role in many biochemical reactions in the body. Improves hair, skin and nail health. It maintains healthy oxygen levels in the body and joints. It is one of the minerals that is very beneficial for hair.
Sulfur deficiency has the following symptoms:
itchy skin
Skin problems such as eczema, acne
itchy scalp
Toothache
Nose bleeding
Measles
migraine, headache
gas, indigestion
Mumps
Diarrhea
hemorrhoids
Impotence
Throat ache
What foods is sulfur found in?
Aloe vera
Artichoke
Avokado
Bee pollen
Brussels sprouts
Dill
Radish
Spinach
Strawberry
Tomato
Turnip
Cannabis seeds
Cabbage
broad bean
Peach
poverty
Sodium
Sodium plays an important role in maintaining blood pressure. It is necessary for a healthy nervous system. Improves muscle health. It maintains the body's normal osmotic pressure and water balance. It is necessary for the absorption of glucose and the transport of other nutrients across membranes.
The following symptoms are seen in sodium deficiency:
Muscle cramps
Headache
Fatigue
apathy, feeling of weakness
Nausea
What foods is sodium found in?
Spinach
Grass
Pulses
Sun dried tomatoes
Salted peanuts
Salted almonds
Ayran
Chlorine
Chlorine cleans the blood by removing waste materials from the blood. It is the main anion in the body. Chlorine regulates osmotic pressure in tissues along with sodium and potassium. It prevents excessive oil formation.
The following symptoms are seen in chlorine deficiency:
Magnesium It is an essential mineral for healthy bones and teeth. It is necessary for the healthy functioning of the nervous system. It plays an important role in energy metabolism. It enables many biochemical processes to take place. It is essential for healthy cells.
The following symptoms are seen in magnesium deficiency:
Heart problems
Weakness
Muscle cramps
Shake
Breathing problems
Dizziness
Memory impairment and mental confusion
Nausea
Anxiety
Hypertension
What foods is magnesium found in?
Soybean
Pumpkin seeds
Sunflower seeds
Beans
Cashew nuts
Dark green leafy vegetables such as spinach
Pumpkin
Sesame
Almond
Okra
Iron
Ironplays an important role in transporting oxygen from the lungs to the tissues. It is necessary for a healthy respiratory system and energy metabolism. It strengthens immunity.
The following symptoms are seen in iron deficiency:
Fatigue
swelling of the tongue
breaking nails
Throat ache
spleen enlargement
Cracks around the mouth
Common infections
What foods is iron found in?
Pumpkin seeds
Cashew nuts
Pine nuts
Peanut
Almond
Beans
Whole grains
Cocoa powder
Dark green leafy vegetables
Cobalt
Cobalt is a mineral necessary for the normal functioning of the pancreas. It is necessary for the formation of hemoglobin. It ensures the normal growth of the human body. It plays an important role in iron absorption.
The following symptoms are seen in cobalt deficiency:
Chronic fatigue syndrome
slow muscle growth
Nerve damage
Fibromyalgia
Digestive disorders
Anemia
poor circulation
What foods is cobalt found in?
Apricot
sea products
Hazelnut
Cereals
Green leafy vegetables
Apricot kernel
Virgin
VirginIt plays an important role in the formation of RBC (red blood cells). It is necessary for healthy blood vessels. It improves the nervous system and immune system. It is also very important for strong and healthy bones.
The following symptoms are seen in copper deficiency:
Anemia
infections
low immunity
sensory loss
difficulty walking
Loss of balance
Depression
speech problems
Shake
What foods is copper found in?
Whole grains
Beans
Hazelnut
Potato
Sesame seed
Sunflower seed
Sun dried tomatoes
Roasted Pumpkin
Pumpkin seeds
Dark green leafy vegetables
Dried fruits
Cocoa
Black pepper
Maya
Zinc
Zincis necessary for the proper functioning of the immune system. It plays an important role in cell division and cell proliferation. It is necessary for the breakdown of carbohydrates. It provides healing of wounds. It is one of the very beneficial minerals for the skin.
Zinc deficiency has the following symptoms:
Diarrhea
abnormal brain development
skin lesions
Weakening of the immune system
Slow healing of wounds
eye lesions
skin problems
What foods is zinc found in?
Nuts
Whole grains
pulse
Maya
Roasted Pumpkin Seeds
Roasted shelled seeds
Dried watermelon seeds
Dark chocolate
Cocoa powder
Peanut
Molybdenum
Molybdenumhelps to break down the toxic formation due to sulfites. It ensures healthy functioning of cells. It plays an important role in nitrogen metabolism.
Molybdenum deficiency has the following symptoms:
liver problems
Jaundice
Nausea
Fatigue
Headache
Mumps
falling into a coma
Watch
What foods is molybdenum found in?
Walnut
Lentil
Pea
Liver
Tomato
Carrot
Beans
pulse
Almond
Peanut
Chestnut
Cashew nuts
Green soybeans
Iodine
Iodine, It is an important mineral for cell metabolism. It is necessary for the normal functioning of the thyroid glands. It supports the apoptosis process (programmed death of unhealthy cells). It supports protein synthesis. It also improves ATP production.
The following symptoms are seen in iodine deficiency:
Shortness of breath
abnormal menstrual cycle
Deafness
mental disability
Posture disorders
Depression
Fatigue
Skin dryness
difficulty swallowing
What foods is iodine found in?
Iodized salt
Dry moss
Peeled potato
sea products
Cranberry
Organic yoghurt
Organic beans
Milk
Organic strawberries
Himalayan crystal salt
Boiled egg
Selenium
Selenium, protects the body, prevents cell damage. It protects the body from the toxic effects of some heavy metals and other harmful substances. Some experts also think that it prevents cancer.
The following symptoms are seen in selenium deficiency:
Selenium deficiency causes Keshan disease. This medical condition affects the bones and joints. Mental retardation is an important symptom of selenium deficiency.
What foods is selenium found in?
Garlic
Mantar
Brewer's yeast
Brown rice
Oat
Sunflower seed
Wheat seed
Harp
Daily Mineral Needs
Minerals
Daily need
Calcium
1.000 mg
Phosphorus
700 mg
Potassium
4.700 mg
Sulfur
500 mg
Sodium
1,500 mg
Chlorine
2,300 mg
Magnesium
420 mg
Iron
18 mg
Cobalt
1.5 μg of vitamin B12
Virgin
900 μg
Zinc
8 mg
Molybdenum
45 μg
Iodine
150 μg
Selenium
55 μg
To summarize;
Vitamins and minerals are organic compounds that our body needs. These should be obtained from natural foods. Since they take part in many reactions in our body, some problems arise in their deficiency.
If we cannot obtain vitamins and minerals from natural foods or if we have absorption problems, we can take supplements with the advice of a doctor.
