The London Post

Memorize the vitamin alphabet and stay healthy

Eye disorders, anemia, stress, skin problems, nervous system disorders, sudden bodily changes and diseases that we can’t understand may result from a lack of vitamins.

Vitamins are necessary for growth, cell renewal and energy production, and they are organic substances that our bodies may not be able to synthesize — or maybe not in large enough quantities, resulting in us having to receive them for external sources. Vitamins don’t directly produce energy but they take part in crucial biochemical processes that are very important for the survival of cells and, therefore, the survival of the body.

Vitamins are divided in two groups: fat-soluble vitamins and water-soluble vitamins. The fat-soluble vitamins are A, D, E and K, and the water-soluble vitamins are the B vitamins and vitamins C, H and P.

Stress may increase  your need for vitamins

A lack of vitamins is uncommon among people who consume fresh fruits, vegetables and meat. But a need for vitamins may increase under certain circumstances, such as during pregnancy, while nursing, with people who have an intestinal absorption disorder, after undergoing an operation, during periods of bodily growth and development, during periods of heavy stress, after heavy exercise or physical labor and in the event of a serious burn or infection. Vitamin deficiency can cause a variety of diseases.

Vitamin A: Vegetables and fruits like carrots, vegetables with green leaves such as spinach and lettuce, as well as oranges, plums, parsley and celery are rich in vitamin A. In the case of a vitamin A deficiency, skin, nails and hair problems, as well as an eye disorder called moon blindness, can occur.

Vitamin D:Milk, dairy products and fish are rich in vitamin D. One part of vitamin D is synthesized by sunlight in the subcutaneous tissue. In the event of a vitamin D deficiency, a serious bone growth disorder is seen in children, and a bone disorder called osteomalacia can be seen in adults.

Vitamin E:Found in dried fruits and oil. It is an antioxidant. Vitamin E deficiency can lead to anemia.

Vitamin K:Is found in green vegetables, tea and liver. A constituent of vitamin K is produced by bacteria in our intestines. Blood coagulation is impaired and hemorrhages can occur when deficient amounts of vitamin K are found in the body.

Vitamin C:Especially present in oranges, grapefruits, lemons, mandarins, green vegetables and potatoes. In case of vitamin C deficiency, skin problems, a gum disease called scorbutus, delayed healing of wounds and infections in the body may appear.

Vitamin B1:Is found in eggs and liver. In case of vitamin B1 deficiency, a skin and nervous system disorder called beriberi can be seen. Poor appetite, muscle weakness and various skin disorders may occur due to a lack of vitamin B1.

Vitamin B2:Can be obtained from cereal products, meat and liver. Anemia, sores near the mouth, nervous system disorders and skin problems can result from a lack of vitamin B2.

Vitamin B3:Abundant in meat, fish and dried fruits. A lack of vitamin B3 can cause a skin and nervous system disorder called pellagra and digestive system problems.

Vitamin B5:Liver, eggs, legumes and some vegetables are rich in vitamin B5. In case of a vitamin B5 deficiency, muscle aches and muscle weakness, palpitation, perspiration problems, stomachache, vomiting, diarrhea, eating disorders, myolysis, insomnia, stress, and anxiety are frequently seen. Vitamin B5 is used as a catalyst in energy production and its deficiency may result in serious symptoms. Also, vitamin B5 deficiency can cause skin disorders such as eczema, increased allergies and infections to more seriously affect the body.

Vitamin B6:Plentiful in meat, vegetables and cereal. It is the fundamental vitamin of protein metabolism. In case of its deficiency, muscle aches, weakness, anemia and sores around the mouth and eyes can be seen.

Vitamin B12:Can be obtained from red meat and liver. It is the vitamin required for DNA metabolism. Its deficiency leads to anemia, impairment of the nervous system and an uneven temper.

Folic Acid:This is a type of vitamin B. It is found in green vegetables, liver and eggs. A folic acid deficiency can cause anemia, malaise and muscle aches.


*Dr. Murat Görgülü is a specialist at the department of internal medicine at the Memorial Etiler Medical Center.


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