WHAT ARE THE BENEFITS OF VITAMINS?
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General Properties of Vitamins
Vitamins A, B, C, D, E and K are the basic nutrients that are not produced in our body and necessary for the regular functioning of our metabolism. The word Vita means "life" in Latin, and -amin is a term used in chemistry. Since vitamins are not produced in our body, we need to take them as nutrients or supplements.
Vitamins are known to be energy source by the people, but this is a misconception. Vitamins do not supply energy, they act as a coenzyme in enzyme activity, to perform the body its vital activities. Water-soluble Vitamins are not stored in our body, and the excess is excreted with body fluids. Fat-soluble vitamins's excess are stored in the body's adipose tissues.
Vitamins are divided into 2 groups as water- soluble and fat-soluble.
• Water-soluble vitamins; C and B group vitamins.
• Fat-soluble vitamins; A, D, E, K vitamins.
Water-soluble Vitamins
Vitamin C
It is a water-soluble vitamin. When it contacts with the light, its color becomes darker and it is heat-labile. Vitamin C is found in citrus fruits such as orange and lemon and tangerine, rosehip, strawberry, blackberry, tomato, and green leafy vegetables.
Benefits of Vitamin C
• Vitamin C (Ascorbic acid) is important for the stiffness of nails. (1)
• Vitamin C has a role in collagen synthesis, which gives muscles, vascular structures, bones and cartilage structural properties. (2)
Vitamin B
It is a water-soluble vitamin. Vitamin B has 8 different chemical structures. It is found in different amounts and in different structures in foods. Vitamin B is found in various foods such as wheat, bran, red meat, milk, potato, fish, legumes and eggs.
Benefits of Vitamin B
• Vitamin B3 (niacin / nicotinic acid) has positive effects on acne through its anti-inflammatory effect. (3)
• Vitamin B6 is a powerful antioxidant. (4,5,6)
• Vitamin B6 has effects such as decrease nausea and vomiting during pregnancy and improvement in dental health. (7)
• Vitamin B12 is protective against chronic diseases. (8)
• Vitamin B12 is effective in the treatment of eczema and acne. (9)
Fat-Soluble Vitamins
Vitamin A
It is fat-soluble and needs bile acids for absorption. Vitamin A can be stored in body. Vitamin A is found in foods such as milk, fish oil, butter, egg, tomato, carrot, apricot and peach.
Benefits of Vitamin A
Vitamin A has a role in growth, skin development, vision functions, reproduction, bone growth, cell division and differentiation. (10)
Vitamin D
It is a fat-soluble vitamin. It needs bile acids and oil to be absorbed like vitamin A. Vitamin D is found in fish, fish oil, butter, and egg yolk. Another source for vitamin D is sun rays.
Benefits of Vitamin D
Vitamin D is important for bone structure and the skin health. It is synthesized on the skin. It takes part in the regulation of calcium and phosphate metabolism. (11,12)
Vitamin E
Another fat-soluble vitamin is vitamin E. It needs oil and bile acids to absorb. Vitamin E is found in herbal oils, oil seeds, legumes, soy, celery, parsley and royal jelly.
Benefits of Vitamin E
Vitamin E has antioxidant, anticancer, photoprotective and immune regulatory properties. It is commonly use as antioxidant. (13)
Vitamin K
It is a fat-soluble vitamin. It needs oil and bile acids to absorb. Vitamin K is found in spinach, zucchini, corn, banana, strawberry, tomato, green pepper, fish and dried legumes.
Benefits of Vitamin K
Vitamin K is known to reduce stains and black circles around the eyes with its local use, and fix the bruising that occur after laser surgeries. (14)
Vitamins are nutrients that play an important role to make our bodies healthier and support other nutrients and enable our body to perform many tasks without disruption. Vitamins can be taken from foods by following a balanced and regular diet. Vitamin supplements can be used in consultation with health professionals in cases when daily vitamin needs are not met as a result of malnutrition or vitamin deficiency is felt.
References
https://sbu.saglik.gov.tr/Ekutuphane/kitaplar/B%202.pdf
(1) Cashman MW, Sloan SB. Nutrition and nail disease. Clin Dermatol 2010; 28: 420-425
(2) Unlu E. Erdem C. Deri Yaşlanmasında Korunma ve Tedavi Yontemleri. Dermatoz 2010; 1: 23-31.
(3) Nicolaidou E, Katsambas AD. Vitamins A, B, C, D, E, F, trace elements and heavy metals: unapproved uses or indications. Clin Dermatol 2000; 18: 87-94.
(4) Ehrenshaft, M., Bilski, P., Li, M., Chignell, C. ve Daub, ME (1999). Yüksek oranda korunmuş bir dizi, de novo B6 vitamini biyosentezinde yer alan yeni bir gendir. Proc. Natl. Acad. Sci. ABD
(5) Bilski, P., Li, MY, Ehrenshaft, M., Daub, ME ve Chignell, CF (2000). B6 vitamini (piridoksin) ve türevleri etkili tekli oksijen söndürücüler ve potansiyel mantar antioksidanlarıdır. Photochem. Photopibol
(6) Osmani, AH, Mayıs, GS ve Osmani, SA (1999). Aspergillus nidulans'ın aşırı korunmuş pyroA geni, piridoksin sentezi için gereklidir ve dolaylı olarak fotosensitizörlere direnç için gereklidir. J. Biol. Chem
(7) Interventions with Vitamins B6, B12 and C in Pregnancy
(8) https://www.cfp.ca/content/54/4/536.full
(9) A Review of Vitamin B12 in Dermatology
(10) Aksoy, M., Beslenme Biyokimyası, Hatipoğlu Basım ve Yayım San. Tic. Ltd. Şti., Ankara, 321-342s, 2000.
(11) Draelos ZD. Nutrition and enhancing youthful-appearing skin. Clin Dermatol 2010; 28: 400-408
(12) Schaefer SM, Hivnor CM, Nutritional Diseases. Ed. Bolognia JL, Jorizzo JJ, Schaffer JV. Dermatology’de. 3.Baskı: Elsevier Saunders; 2012: 737-751.
(13) Murzaku EC, Bronsnick T, Rao BK. Diet in dermatology: Part II. Melanoma, chronic urticaria, and psoriasis. J Am Acad Dermatol 2014; 71: 1053.
(14) Kaya PS. Beslenme yetersizliklerinde derimizin mesajları. Dermatoz 2014; 5: 1452d2.
