Facts and myths about vitamins

Vitamins are divided into two groups: fat-soluble and water-soluble. Vitamins A, D, E and K are fat-soluble vitamins; their synthesis requires cholesterol, they can be stored in fat tissue, and are released when needed. Taking these vitamins after meals increases their absorption. Other, water-soluble vitamins, on the other hand, cannot be stored.

Vitamin A

• It is a fat-soluble vitamin.
• It prevents overactivity of the immune system and inflammation.
• It is necessary for eye health.
• It has antioxidant properties.
• There are studies showing that beta-carotene slows disease progression in conditions such as rheumatoid arthritis.
• In addition, vitamin A obtained from food has also been shown to have a protective effect against heart disease.
• Its best sources are fish, liver, egg yolk, unrefined vegetable oil, sweet potato, and yellow and green leafy vegetables (such as carrot, apricot, orange, melon, spinach, parsley).
• When foods that are a source of vitamin A are consumed together with fat, the bioavailability of vitamin A increases.
• In deficiency, problems such as anemia, dry skin, and an increased risk of infection can occur.
• When taken in excess, bone abnormalities, thickening of the skin, temporary jaundice, high blood pressure, and growth retardation can be observed.

Vitamin D

• It is a fat-soluble vitamin.
• It plays a role in the transfer and transport of calcium into the blood.
• Vitamin D levels have been found to be associated with many inflammatory diseases (rheumatological diseases, inflammatory bowel disease, multiple sclerosis).
• It is important for preventing inflammation and significantly reduces inflammation-related pain.
• It reduces cancer risk.
• It has a positive effect on the immune system.
• Its best source is sunlight. Most of it is synthesized in the skin through sunlight.
• The primary sources of vitamin D are oily fish, butter, egg yolk, nettle, parsley, sweet potato, mushrooms, liver and beef.
• It enables the effective use of calcium and phosphorus, which are important for bone and dental health.
• When taken together with vitamins A and C, it is effective against flu infections.
• In deficiency, the skeletal and muscular systems are affected. Diseases such as rickets, osteomalacia and osteoporosis can occur.
• Bone abnormalities can result from excessive intake.

Vitamin E

• It is a fat-soluble vitamin.
• It has antioxidant properties.
• It is one of the essential nutrients needed to mount a strong immune response against cancer and infection.
• Its protective effect increases when taken together with selenium.
• Since it is obtained in sufficient amounts from natural foods, deficiency is rare. However, in cases of deficiency, the resilience of red blood cells decreases, and deficiencies in the nerve and muscle systems can be seen.
• Vitamin E reduces the risk of heart disease by preventing the oxidation of LDL cholesterol.
• It increases the activation of vitamin A.
• Vitamin E deficiency is seen in people who consume excessive amounts of alcohol, who use birth control pills, and who don't receive sufficient oxygen.
• Its best sources are green leafy vegetables, nuts (hazelnuts, walnuts) and the oils obtained from them, grains, and dried legumes.
• It has a toxic effect when taken in excessive amounts. It disrupts the structure of certain hormones and can cause bleeding.

Vitamin K

• It is a fat-soluble vitamin.
• It plays a role in blood clotting.
• Its best sources are dark green leafy vegetables such as spinach and leeks, dried legumes, meat, chicken, fish and milk.
• Dark green leafy vegetables are the best defense against vitamin K deficiency.

Vitamin B1 (Thiamine)

• It is a water-soluble vitamin. When present in excess in the body, it is excreted rather than stored.
• It is effective in energy metabolism and in converting carbohydrates into energy.
• It has positive effects on the nervous system and mental activities.
• B vitamins in food are lost during cooking.
• Caffeine and alcohol consumption reduce the absorption of B vitamins.
• In deficiency, symptoms such as loss of appetite, fatigue, disorders of the nervous and digestive systems, edema, heart enlargement and heart failure can be seen.
• Its best sources are grains (such as wheat, rye, barley) and grain-based foods, dried legumes, rice, nuts (walnuts, hazelnuts), fish, vegetables and milk.

Vitamin B2 (Riboflavin)

• It is a water-soluble vitamin.
• It is resistant to heat, oxidation and acid, but not resistant to light.
• It serves as a coenzyme in the body for protein, fat and carbohydrate metabolism.
• Riboflavin loss occurs when tarhana is dried in the sun, when milk is left in sunlight, when the liquid is drained from yogurt, and when green vegetables are boiled and strained.
• Its best sources are animal-based foods such as meat, milk and eggs, green leafy vegetables, and dried legumes.
• In deficiency, blood vessels tend to dilate. Burning sensation in the eyes and vision disorders occur, as well as sores at the corners of the mouth. Nervous system disorders and anemia can be seen.

Vitamin B3 (Niacin)

• It is a water-soluble vitamin.
• The body can produce the niacin it needs using the amino acid tryptophan.
• It is effective in the synthesis of sex hormones.
• It is necessary for healthy nerve and brain function.
• It is used as an enzyme in protein, fat, carbohydrate and alcohol metabolism.
• It helps lower cholesterol and triglycerides.
• Niacin loss occurs when the water used to cook food is discarded.
• Excessive niacin intake can disrupt uric acid balance and lead to gout.
• Its best sources are fish, meat and meat products, eggs, dried legumes, and fruits such as walnuts, dates, figs and dried plums.
• In deficiency, disorders of the nervous and digestive systems and symmetrical skin lesions (pellagra) occur.

Vitamin C

• It is among the water-soluble vitamins.
• It is an antioxidant vitamin.
• It is the least stable of the vitamins and oxidizes quickly.
• It is necessary for healthy teeth, gums and bones.
• It helps the body absorb iron.
• It strengthens the immune system and increases the body's resistance. It protects the body from infections and bacteria.
• It reduces the risk of cancer, cataracts and heart disease.
• It is involved in tissue repair and collagen formation, and is effective in wound healing.
• It is effective in the body's use of amino acids, iron, calcium and folic acid.
• Vitamin C losses occur when the cooking water of food is discarded, when vegetables are rubbed and squeezed with salt, and through cutting and peeling processes.
• Its best sources are vegetables and fruit such as parsley, grape leaves, green pepper, cabbage, spinach, tomato, fresh green beans, tangerine, orange, grapefruit, peach and strawberry.
• In deficiency, slowed growth, anemia, decreased resistance to infection, swollen and bleeding gums, tooth loss, weakness and loss of appetite are seen.

Folic Acid

• It is a water-soluble vitamin. For this reason, losses occur if the water in which food is boiled is discarded.
• It enables the conversion of amino acids, the building blocks of our body, into one another.
• It is effective in the formation and proliferation of blood cells.
• It is effective in the immune system.
• Its best sources are fish, eggs, green vegetables, tomatoes, green lentils, whole grain foods, walnut kernels and oranges.
• In deficiency, megaloblastic anemia develops.

You can find more information on this and similar topics in my book "Antienflamatuar Beslenme Rehberi" (Anti-Inflammatory Nutrition Guide).

Hüseyin Nazlıkul

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