Every vitamin or trace element plays a role in the body. What vitamins are vital for humans?
When formulating your diet, it is important to include foods rich in the following vitamins.

• Vitamin A. Responsible for hair, nails, and the musculoskeletal system. It is an important building material for the skin and mucous membranes. Contained in leafy green vegetables, egg yolks, dairy products.
• Vitamin B1. Prevents overweight because it helps process carbohydrates into energy. Supports the heart and nervous system. It is rich in lean meat and by-products, seeds, nuts, legumes.
• Vitamin B2. Helps the major B vitamins to absorb, regulates the endocrine system, improves blood quality. Gets it from cereals, lean meats, eggs, fresh herbs.
• Vitamin B3. Supports the nervous system, reduces the risk of cholesterol plaques, and combats skin imperfections. It can be obtained from poultry, tuna, avocados, potatoes, nuts, and bread.
• Vitamin B5. Produces essential hormones, removes harmful cholesterol from the body, and increases metabolism. It is found in all varieties of cabbage, legumes, eggs, poultry.
• Vitamin B6. Responsible for normal brain function, helps the digestion of protein foods, helps the body produce red blood cells. It can be obtained from nuts, bananas, whole-grain bread, nuts, and avocados.
• Vitamin B7. Helps the body produce essential hormones, and promotes the digestion of proteins and carbohydrates. Yeast, chocolate, soy milk, cow’s milk, and poultry are rich in this vitamin.
• Vitamin B12. Important for normal metabolism and maintaining the nervous system. Contains in seafood, eggs, meat, and milk.
• Vitamin C. Improves the condition of the teeth, gums and mouth, supports the nervous system, increases the body’s resistance in the days of exacerbation of seasonal colds. Accelerates the regeneration process and helps the absorption of iron. It is rich in citrus fruits, cabbage of all varieties, rose hips, black currants, potatoes, strawberries, spinach.
• Vitamin D. Necessary for normal calcium absorption, healthy bones and teeth. It can be obtained from fish oil, fatty marine fish, and dairy products. It is also produced in the sun, so people are shown 10 to 15 minutes daily walks.
• Vitamin E. It is an active antioxidant that helps absorb other vitamins and minerals. To get vitamin E, you need to eat avocados, asparagus, corn, mangoes, and nuts.
• Vitamin K. Responsible for the health of the skin and musculoskeletal system. Can be obtained from beef, fish, liver, leafy vegetables, greens, and eggs.

What is the danger of vitamin deficiency? Lack of vitamins can manifest itself as pale skin, poor mood, fatigue, sleepiness.

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Risk group.
The most likely people include people with general poor nutrition, kidney disease, who are on dialysis, heavy drinkers and smokers. You’ll need an additional 35 milligrams of vitamin C a day to help repair the damage caused by free radicals that are produced by smoking.

Slow wound healing
When you get injured, the levels of vitamin C in your blood and tissues go down. Your body needs it to produce collagen, a protein that plays an important role in every stage of skin repair. And vitamin C helps neutrophils, a type of white blood cell that fights infection, work well.

Bleeding gums, nosebleeds, bruises
Vitamin C keeps your blood vessels healthy and helps blood clot. Collagen is also essential for healthy teeth and gums. One study showed that people with gum disease who ate grapefruit for 2 weeks noticed that their gums did not bleed as much.

Weight gain.
Early studies have found a link between low levels of vitamin C and more body fat, especially belly fat. This vitamin may also play a role in how well your body burns fat for energy.

Dry, wrinkled skin.
People who follow a healthy diet with lots of vitamin C may have smoother, more delicate skin. One possible reason: Because vitamin C is an antioxidant, it can help protect your skin from free radicals.

Tired and irritable.
In a very small study, 6 out of 7 men who had low vitamin C levels said they felt tired and irritable. This suggests a connection, although other things may play a role as well. Another study involving 141 office workers found that giving them vitamin C made them feel less tired within 2 hours, especially if their levels were initially low. The effect then lasted for the rest of the day.

Weak immune system.
Since vitamin C performs several functions related to your immune system, it should not surprise you that you are more likely to get sick and may have a harder time recovering if you are deficient in vitamin C. There is some evidence that vitamin C can help protect you from diseases such as pneumonia and bladder infections. It may even reduce your chances of heart disease and some cancers.

Vision loss
If you have age-related macular degeneration (AMD), it can worsen faster without vitamin C, other antioxidants and certain minerals. Getting enough vitamin C from foods may help prevent cataracts, but we need more research to better understand this relationship.

Scurvy
Before the 1700s, this potentially fatal disease was a huge problem for sailors. Today it is relatively rare, but possible if you get as little as 10 mg of vitamin C a day or less. People with scurvy also have problems such as loose teeth, cracked nails, sore joints, brittle bones and stubby body hair. When you increase your vitamin C levels, the symptoms begin to improve in a day and are usually cured within 3 months.

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Weakening energy.
If you have very little vitamin B6 in your body, you may become anemic, meaning you have too few red blood cells. A lack of vitamin B6 makes you feel tired and weak. Anemia can also be caused by a lack of iron in your body. Lack of other vitamins, such as B12 and folic acid, can also cause these symptoms.

Rashes
Signs that you are deficient in vitamin B6 may show up on your skin. Chemical changes are occurring in your body. This most often results in a scaly, itchy rash, usually on the face, called seborrheic dermatitis. Over time, the rash can become more and more prominent. If you have a minor deficiency, symptoms may appear months or years later.

Dry, chapped lips.
Your mouth can be a good place to spot any vitamin B6 deficiency. Your lips may be flaky and the corners may be chapped. Your tongue may be swollen.

Weak immune system.
A lack of vitamin B6 can make it hard for your body to resist infections and disease. It can become a vicious cycle. Cancer and other diseases can deplete your vitamin B6 supply. So you will need to get even more vitamin to make up for it. You can easily do this with a B6 supplement.

Numb hands or feet
Are your fingers tingling? Do your feet feel numb? A nerve disorder called peripheral neuropathy may be the cause. A lack of vitamin B6 may help trigger it. It and other B vitamins like B12 are needed to keep your nerves healthy.

A cranky child.
A cranky baby may be trying to tell you that he or she is low on vitamin B6. This can happen if you feed your baby only breast milk for more than 6 months. Too little vitamin can even lead to seizures. It can also make your baby’s hearing more sensitive, so noises can easily upset him.

Morning sickness.
Moms-to-be need more vitamin B6 in their diet than anyone else. If you feel nauseous or vomiting (and not just in the morning), a vitamin B6 supplement may help. But you should only take it under the guidance of your doctor.

Foggy brain.
Vitamin B6 helps regulate your mood and memory. If you notice feelings of confusion or sadness, especially if you are a high school student, a lack of this vitamin may be the cause. It can increase the likelihood that you will become depressed after a stroke, hip fracture, or other serious illness.

Cancer
Low levels of vitamin B6 may play a role in your chances of getting cancer. Researchers don’t know exactly why. But studies have linked vitamin B6 deficiency to stomach and esophageal cancer. Lack of this vitamin can also increase your chances of developing cancers caused by steroid hormones, such as breast and prostate cancer.

Daily Dose
The amount of vitamin B6 you need each day depends mostly on your age. Children aged 7-12 months need 0.3 milligrams a day. You need more as you grow up. If you’re over 50, you need at least 5 times as much: 1.7 milligrams a day for men and 1.5 milligrams for women. Pregnant women need it the most, 1.9 milligrams a day.

Sources of vitamin B6:
Protein
It’s easy to get all the vitamin B6 you need from foods. Poultry, beef, and fish are some of the healthiest sources. Just 100 grams of tuna contains almost half of what an adult needs each day. The same amount of salmon will provide 30%, and chicken will provide 25%.

Vegetables and fruit
Love starchy vegetables like potatoes, yams, and corn. These are one of the main ways to get vitamin B6. Fruit is another major source (except for citrus fruits such as oranges and grapefruits).

Causes of deficiency
Serious vitamin B6 deficiency is rare. But some elderly people may become depleted if they don’t eat enough food or because their bodies don’t absorb nutrients as well as they used to. Kidney disease and other conditions that interfere with the small intestine’s ability to absorb nutrients can also be a culprit.

What about supplements?
If you can’t get enough vitamin B6 with food, supplements can fill the gap. Most multivitamins contain vitamin B6, or you can take it separately. Tell your doctor if you are taking any medications or taking other supplements. And be careful!

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