List Of The Vitamins and Minerals(in which foods they are hidden).Health Benefits And Deficiency!


Vitamins and minerals are much-needed for the healthy functioning of the body because they are involved in different biochemical processes. Because some of them our body can not synthesize, we must enter through food or supplements.
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1. The fat-soluble vitamins (A, D, E, and vitamin K)
2. The water-soluble vitamins (vitamin C, vitamins of B group, folic acid)

– Vitamins soluble in fats stay longer in the body and accumulate in it and should be taken with caution to avoid hypervitaminosis  (abnormally high storage levels of vitamins)
– Water-soluble vitamins are not stored in the body significantly they rapidly excreted, and their shelf life is shorter, so they must be taken daily with food.

Diseases that occur due to an imbalance of vitamins in the body are fatigue, diarrhea, redness and roughness of the skin, problems in growth, night blindness, hair loss, headache etc…

All you need to know about vitamins and minerals.

Vitamin A
This vitamin is found in fish oil (cod liver oil), butter and margarine, liver, cheese, whole milk, sea fish, carrots, parsley, spinach, kale, broccoli, endive, melons, and apricots.

Provitamin A
It is found in the shell of fruits, green vegetables, spinach, parsley, mint, kale, carrots, tomatoes, rose hips, peas, celery, nettle, cabbage, strawberry, apricot, yolk

Lack of this vitamin causes the disease the same as for the lack of vitamin A.

Vitamin B1 (thiamin, aneurin)
This vitamin can be found in abundance in oatmeal,  walnuts,  whole grains, yeast, milk, liver, fish, mushrooms, vegetables, fruits, nuts, almonds, soybeans and brown rice.

Lack of this vitamin can cause damage to brain cells, nerve inflammation, lack of appetite, indigestion, difficulties in pregnancy, fatigue, and interference with the heart.

Vitamin B2 (riboflavin)
Located in: yeast, liver,  eggs, beans, peas, seaweed, milk and dairy products, meat, liver, soybeans, cereals, various fruits and vegetables.

Lack of vitamin B2 causes anemia, indigestion, inflammation of the eyes, difficulty in pregnancy and breastfeeding.

Vitamin B3 (niacin)
Located in: yeast, peanuts, meat, fish, liver and whole grains.

Vitamin B6 (pyridoxine )
Found in food such as meat, cereals, legumes, herring, salmon, yeast, liver,  fish, peas, spinach, lentils, soybeans, eggs, bananas and peanuts. Do not provide enough vitamin B6 may cause muscle weakness, skin diseases and deterioration of nerves.

Vitamin 9 (folic acid)
Found in: liver, kidney, green leafy vegetables, yeast, and nuts. It is effective in the treatment of megaloblastic anemia. Also, prevent certain birth defects before and during pregnancy.

Vitamin B12 (Cyanocobalamin)
You can enter the consumption of food of animal origin, liver, kidney, shellfish, fish, eggs, milk, and cheese. Do you miss this vitamin, it may cause anemia and bone marrow diseases.

Vitamin C
Largely contain it in green vegetables, salad, red fruit (currant jelly , blackberry, raspberry, strawberry and blueberry), citrus fruits (orange, lemon, grapefruit), rose hips, parsley, potatoes, peppers, spinach, kale, beet, broccoli, cabbage ,sauerkraut, pomegranate, spinach, tomato, black currant and tangerine.

Lack of vitamin C  causes scurvy, fatigue, muscle pain and leads to a weakening immunity.

Vitamin D- vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol)
This vitamin can get while staying in the sun and from foods such as milk and dairy products, margarine, mushrooms, fish oil, fish, egg yolks, yeast and liver.

If you lack vitamin D, can lead to disorders such as rickets, and then to a weakening of the bones, teeth and to slow blood clotting.

Vitamin E (tocopherol)
Located in: oil (soybean, olive), seeds, sprouts, yeast, coconut, spinach, corn , vegetable oils, sunflower oil, almonds, peanuts, eggs, milk, wheat germ, different fruits and green leafy vegetables.

Lack of this vitamin causes interference with fertility and fetal development, disturbances in growth, rheumatism, heart disease and blood vessels.

Vitamin K
Found in: green vegetables, seeds, and the chestnuts. Lack of this vitamin causes problems with bile and blood clotting problem.

Vitamin P (flavonoids)
Foods rich in this vitamin are black bread, yeast, beans, mushrooms, liver, flour, vegetables. If you enter too little, you run the risk of weakening the nerves and digestive tract.

Although the body needed in very small amounts, some scientists believe that the minerals are even more important than the vitamin because the body can synthesize some vitamins, but not minerals.

Minerals are the bearers of vital functions, unusually important for biochemical processes. For normal operation of the organism takes about eighteen now known minerals.

This mineral is found in foods such as milk, dairy products, honey, seafood, almonds, figs and cabbage. Calcium deficiency causes rickets and spasmophilia (muscle spasms) and increased irritability.

You will find it in almost all foods, especially in fish, cheese, eggs and seeds. Lack of phosphorus causes the same disorders as well as the lack of calcium.

This mineral can be found in fresh vegetables and grains , mineral water , leafy vegetables, almonds, brown rice, oats. Enough magnesium stimulates cell regeneration, strengthens the nerves and muscles, reduces cholesterol and prevents thrombosis.

The maximum extent of iodine can be found in fish, seafood, seaweed, radish, eggs, lemon, red and white port , cod, herring, mussels, and crabs. A beneficial effect on the proper functioning of the thyroid gland.

It is found in table salt. A very small amount of salt per day is enough to fill the physical needs for this mineral. The characteristic of this mineral is that it retains water in the body.

It is found in fish, chicken, mushrooms, prunes, raisins, nuts, coffee, yeast , bananas and citrus fruits. Lack of potassium causes muscle weakness, cramps, irritability and heart ailments.

This mineral can be found in seeds, grains and green vegetables , rye, barley, spinach, peas, lettuce and oats. Lack of manganese leads to a weakening of fertility, bone malformations, and developmental delay.

Most iron has the innards, seeds, dried fruits, green vegetables, apricots, eggs , oats, peas, soybeans, oysters, beef, and veal liver. Sufficient quantities of this mineral in the body prevent anemia, increases immunity and strengthens the blood.

Copper can be found in the same ingredients as the iron: sunflower, peanuts, soy, yeast, almonds, sesame, and peas. Enough of this mineral in the body regulates blood function and prevents fatigue.

Foods that contain this mineral are oysters, mussels, herring, liver, beef, lamb, bran, germ, cheese, soy, tuna and brewer’s yeast. Zinc, when it is in sufficient amount in the organism, lowers the pressure and accelerates the healing wounds.

Largely has it in brewer’s yeast. It is useful for making insulin that controls the absorption of glucose.

Can be found in : rice, onions, soybeans, spinach, potatoes, kale and milk.

Found in: shellfish, fish, red meat, milk, and soy.

Author: K.S

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