The deficiency of vitamins, which is one of the most important regulatory compounds in the functioning of the human body, can lead to very serious health problems. Vitamins take part in very basic roles such as growth and development, protein synthesis, cell regeneration, energy production and regulation of systems. Therefore, it is very important to take regular and adequate amounts of vitamins.
Although the human body synthesizes some fat-soluble vitamins such as A, D, E, and K, the ones synthesized in the body are never enough. These vitamins and the B group and vitamin C synthesized in water must be taken from the outside through food or dietary supplements. Serious health problems that occur in the deficiency of these vitamins can lead to deadly symptoms as well as reducing the quality of life. “Well, what symptoms are seen in the body in the absence of these vitamins?” “What foods are these vitamins in?” If you're wondering the answer to questions like these, let's have a look together!
1. Vitamin A Deficiency
Vitamin A, which is one of the vitamins we take into our body from nutrients, is in the group of vitamins synthesized in oil. Vitamin A, which can cause serious problems in the human body, has both protective and regulatory properties. If there is a lack of vitamin A in the human body;
- Night blindness, dry eyes, visual disturbances
- Loss of appetite
- Dry skin, impaired development of tooth enamel
- Low resistance to infections, immune system weaknesses
- Serious problems arise, such as problems in bone development.
Vitamin A is generally found in orange vegetables such as carrots, pumpkins, sweet potatoes, and animal foods such as red meat and eggs. Vitamin A can also be obtained from fruits such as melons and peaches.
2. Vitamin B1 (Thiamine) Deficiency
Vitamin B is not evaluated in a single group like other vitamins. The reason for this is that each different vitamin B derivative has different properties. Vitamin B1 or “thiamine” is the first of the B group vitamins. In case of deficiency of this vitamin in the body;
- weakness, fatigue
- edema, nausea
- Cardiac arrhythmias and digestive system disorders may occur.
Vitamin B1 is effective in muscle health, protection of skin health and regular functioning of brain functions. Vitamin B1 is found in whole grain foods, many grain products, nuts, legumes, offal, eggs and vegetables such as spinach and potatoes.
3. Vitamin B2 (Riboflavin) Deficiency
The compound expressed as vitamin B2 or "riboflavin" is of great importance for the human body. Vitamin B2 is water-soluble just like other B group vitamins, and people's need for "riboflavin" increases during growth, pregnancy and early post-pregnancy periods. In vitamin B2 deficiency;
- Dermatitis (eczema), conjunctivitis (eye inflammation), tongue inflammation
- Dryness and sores around the mouth, around the nose and nose sores
- skin diseases
- Nervous diseases such as anxiety
- Extremely serious consequences such as loss of appetite and fatigue can occur.
Vitamin B2 is found in animal products such as meat, milk, eggs, liver, yogurt, cheese, and grains.
4. Vitamin B3 (Niacin) Deficiency
Vitamin B3, also referred to as "niacin", is synthesized from the amino acid "tryptophan". In simpler terms, excess of “tryptophan” turns into B3 and the body can use this excess. For this reason, B3 deficiency is not common in people who are fed with good protein; however, vitamin B3 deficiency may occur in malnourished societies and individuals. In a person with vitamin B3 deficiency in his body;
- tongue sores
- Skin sores and dermatitis
- dementia and depression
- Headache and insomnia
- digestive disorders
- Serious symptoms such as nausea and diarrhea can occur.
Vitamin B3 is abundant in animal foods such as red meat, white meat, fish, milk, and plant foods such as legumes and cereals.
5. Vitamin B5 (Pantothenic Acid) Deficiency
Vitamin B5 (pantothenic acid) is known as a compound that has a constructive effect rather than a regulating effect in the human body. “Pantothenic acid” plays an important role in the production of fats, nervous system elements, steroid hormones and hemoglobin. In a person with vitamin B5 deficiency;
- Tingling in feet and legs
- nervous system disorders
- Digestive system and nutritional disorders
- Insomnia, stress and anxiety
- Significant discomforts such as fatigue and muscle aches can be seen.
Vitamin B5 is abundant in animal foods such as liver and eggs, and in plant sources such as legumes and grains. Vegetables such as peas, cauliflower, green vegetables, zucchini, avocados and mushrooms are also classified as rich in vitamin B5.
6. Vitamin B6 (Pyridoxine) Deficiency
Vitamin B6 (pyridoxine) is known as the basic and regulatory vitamin of protein mechanism in humans. The need for vitamin B6 can increase depending on the amount of protein a person takes. In case of deficiency of this important component;
- Dermatitis, skin lesions
- Mouth and rim cracks
- Redness and swelling of the tongue
- Insomnia, depression, stress
- fatigue in the muscles
- Significant problems such as anemia can occur.
Vitamin B6 plays an important role in the production of the hormone "seratonin", which gives happiness to people, and in the production of red blood cells. Vitamin B6 is abundant in animal foods such as offal, red meat, fish, chicken, eggs, and plant foods such as grains, legumes, and nuts.
7. Vitamin B7 (Biotin) Deficiency
Vitamin B7, called “biotin”, is involved in glucose synthesis, fatty acid synthesis and the breakdown of fats in the human body. In the deficiency of this vitamin;
- Thinning of hair, loss of hair on the body
- Redness in sensitive areas such as the eyes, mouth and genitals
- High acidity in blood and urine
- Disorders such as nervous system disorders may occur.
Vitamin B7 is found in green leafy vegetables, cereal seeds and animal foods such as red meat, offal and eggs.
8. Vitamin B9 (Folic Acid) Deficiency
“Folic acid” is one of the B group vitamins with the highest regulatory role. Vitamin B9 is especially involved in the formation of new cells and the regulation of blood values. If it is missing in the human body;
- Anemia (anemia / blood cell disorders)
- Leukopenia (white blood cell deficiency), thrombocytopenia (platelet deficiency)
- Weight loss, fatigue
- Wounds and cracks can be seen in sensitive areas.
Vitamin B9 (folic acid) is abundant in green and leafy green vegetables, legumes, grains, offal, eggs and brewer's yeast.
9. Vitamin B12 (Cobalamin) Deficiency
One of the most important regulators of DNA metabolism and nervous system, "cobalamin", or vitamin B12, is known to prevent forgetfulness among the people. In the deficiency of this vitamin;
- neurological problems
- memory loss, dementia
- Tingling, numbness in arms and legs
- Very serious diseases such as anemia derivatives are seen.
Vitamin B 12 is found in red meat, poultry, fish, milk, cheese, eggs and some grains. B12 deficiency is especially common in people who adhere to a "vegan" diet.
10. Vitamin C Deficiency
Vitamin C is a very important compound for the human body, as it is a powerful antioxidant and a powerful stabilizer. Vitamin C deficiency, which is in the group of water-soluble vitamins, can cause many problems. In a person suffering from vitamin C deficiency in his body;
- Bleeding gums, gingivitis (scurvy), gum infections
- Hair loss and skin dryness
- Delays in wound healing
- Decreased resistance to infections and weakening of the immune system
- Problems such as fatigue and loss of appetite may occur.
In people who take vitamin C regularly and adequately;
- Resistance to many types of cancer
- Positive conditions such as an increase in the number of collagen can be seen.
Vitamin C is found in fruits such as citrus fruits (orange, grapefruit, lemon, tangerine), kiwi, pineapple and melon. It is known that vegetables containing vitamin C are green peppers, parsley, broccoli, spinach, Brussels sprouts and other vegetables with a similar structure.
11. Vitamin D Deficiency
Vitamin D, which is one of the most important vitamins in the development of the human body, especially at early ages and in the preservation of body structure, is synthesized in oil. In vitamin D deficiency;
- Rickets (Bone resorption – softening due to vitamin D deficiency in children)
- Tooth damage and bone deformation in children
- skeletal disorder
- In adults, osteomalacia causes significant ailments such as bone fractures, glass bone and dental caries.
Although vitamin D can be obtained in the form of food supplements or from food, the synthesis of this vitamin requires sunlight. Therefore, we can say that the best source of vitamin D is exposure to sunlight. Let's not go without saying that there is vitamin D in fatty fish such as salmon, mackerel, sardines, and animal foods such as eggs and butter.
12. Vitamin E Deficiency
Just like vitamins A, D and K, fat-soluble vitamin E has both a protective and restorative effect on the human body. In a person with vitamin E deficiency;
- Anemia (breakdown of red blood cells)
- Hemolytic Anemia (death of blood cells earlier than normal lifespan)
- Anemia
- Neurological problems, changes
- Muscle weakness, muscle fatigue can be seen.
A diet rich in vitamin E;
- It is known to help prevent Alzheimer's disease.
Vitamin E is found in foods high in vegetable oil such as green leafy vegetables, almonds, pumpkin seeds, sunflower seeds, olives, hazelnuts and avocados. Some legumes and vegetables such as tomatoes also contain vitamin E.
13. Vitamin K Deficiency
Vitamin K, which is synthesized in fat in the body, has very important regulatory functions like all other vitamins. In vitamin K deficiency;
- Bleeding disorders (hemophilia)
- Anemia (rarely)
- Problems such as problems with blood clotting (petechiae, purpura and bruising) may occur.
Vitamin K is generally found in green leafy vegetables and protein-rich foods such as eggs, milk and liver.
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