DOÄžAL YAÅžAM

The lifeblood of LIFE: VITAMINS
Vitamins, an increasing tempo of daily life in the items we need for our health, especially income. That our body resistance, youth and vitality vitamins that their physical, spiritual, and mental areas of our body are substances that constitute the building blocks. 19. the late 20th century and beginning of the century, that research has shown the importance of vitamins for the human body. The studies of vitamins rickets, scurvy, Pellagra, stroke, osteoporosis, skin disorders, vision problems and mental disorders being introduced to the importance of the children observed the positive effects of the growing period. In addition, a variety of ways into our bodies every day, mercury, benzene, and toxic substances like lead, can we fight against the anti-oxidant vitamins featured.
Animal is marked by a variety of vitamins and herbal products. Animal products, especially liver and kidney rastlanırken with seafood, herbal products, especially legumes, grains and fruits and vegetables of all kinds can be seen. Organic chemical compounds, vitamins, your body makes all kinds of biochemical reactions and physiological processes and layouts. Today, nutritionists, vitamins, water and oil, divided them into two groups according to resolution. According to this;
Water soluble vitamins: water-soluble vitamins Vitamin B vitamin C and 8. These vitamins act very fast chemical reactions and energy to help the cells are in the process of formation. Vitamins in the body of this kind can not be stored for a long time, the body uses these vitamins, and more quickly throws.
Fat-soluble vitamins: A, D, E, K vitamins are parts of the body fat and metabolic events that regulate a significant portion of these vitamins. Vitamins in the body tend to be stored for a long time and require very body attracts them.
The studies revealed great importance to people of all ages vitamins. However, the risks of heart attack, especially a lack of vitamins in the process of aging and to increase the tendency to infection, slow healing, and mental capacity, and chronic fatigue have been observed to increase. Research is the elixir of youth out in the body of vitamins, preventive effects on diseases, the formation is greater than before. Vitamins;
Production of blood cells,
The normal operation of the nervous and digestive system,
Utilization of nutrients for our body in an optimum manner,
Protection against disease,
The body is very effective to increase the resistance.
All of these positive effects of preventive and essential vitamins are very important for our body. In this regard we have prepared the table what kind of impact a variety of vitamins in our body is doing, what with illnesses in which there were shortcomings in foods, and that we wanted to transfer.
References: The Long Life / Prof. Dr. Osman Muftuoglu / Dogan Book
Yedikçe weakening / Michel Montignac / News Publishing

Function in the body
The ability to see, the renewal of cells on a regular basis; skin fresh, healthy mucous membranes, resistance to bacteria and viruses, the skin effects of the external environment and the protection of the solar rays, a protective effect against cancers, activefunction in the formation of teeth and bones, for the storage of oil additives, anti-agingeffectiveness.
Which is found in foods
Liver, carrots, spinach, green cabbage, zucchini, tomatoes, apricots, red peppers, eggyolks, butter, melon, onions, turnips, olives, broccoli, garlic, peaches, red peppers, parsley,mint, rose hip tea, sage.
daily Needs
Ie 2000-5000 Beta-Carotin: 5 mg.
Symptoms of deficiency
Night blindness, dark, visual disturbances, nail breakage, dry hair, eczema, loss of appetite, frequent infection, catching, insomnia, fatigue, sinusitis, respiratory tract infections, skin disorders, weight loss.

Function in the body
Robustness of the bones, healthy teeth, the muscles work better, to calm the nerves, the immune system, body detoxification, regulation of heart rate, thyroid gland function andcontribute to normal blood clotting.
Which is found in foods
Egg yolks, liver, sea fish, dairy products, avocado, mushrooms, butter, oatmeal.
daily Needs
3-15 mg
symptoms of deficiency
Children with rickets, a softening of bone, tooth loss, muscle weakness, joint growth,excitement, irritability, loss of appetite, osteomalacia in adults, visual disturbances, loss of weight.
VITAMIN E (Tocopherol) / PROTECTION SHIELD

Function in the body
Protection of free radicals in cells and body substances, cancer control, youth cells, vessel walls, slick, well-functioning reproductive organs, muscle strength and endurance, protectionagainst cardiovascular diseases, tissue repair, treatment of premenstrual complaints,effective against cataracts, hair and skin health, delay aging.
Which is found in foods
Cold-pressed vegetable oils, seeds, nuts, seeds, unprocessed grain products, egg yolks,green leafy vegetables, bananas, rice, soy, sesame oil, olive, edible marine algae, rose hips.
daily Needs
400 mg
Symptoms of deficiency
Fatigue, poor performance, pale skin, age spots, infertility, irritability.
VITAMIN K / wound healing

Function in the body
Prevention of blood clotting, wound healing, bone metabolism, vitality and longevity, helpsthe liver to convert glucose to glycogen, increases resistance to infection in children.
Which is found in foods
Green leafy vegetables, cabbage, oatmeal, egg yolk, cheese, tomatoes, liver, dairyproducts, mushrooms, corn, turnips, cauliflower, dill, beans, Pamela, rose hips, asparagus,broccoli, rye, capsella, stinging nettle.
daily Needs
30-120 mg
Symptoms of deficiency
Bleeding, easy-to-healing wounds, bleeding gums, nosebleeds, intestinal disorders,menstrual disorders.

Function in the body
Defense against disease, cellular respiration, iron production, sound psychology, teeth and gums, weight loss and stay thin, flattening wrinkles, premature aging prevention, healthy nerves, tissue development and repair, adrenal gland function, effective against cancer, prevents hardening of the arteries, the blood lowers cholesterol and blood pressure.
Which is found in foods
Citrus fruits, other fresh fruits, salads, vegetables, potatoes, soybeans, asparagus, avocados, beet greens, broccoli, green pepper, cruciferous, spinach, chard, tomatoes, turnips.
Daily Needs
1-3 g
Symptoms of deficiency
Colds, bad gums, varicose veins, hemorrhoids, fatigue, lack of concentration, sleep disorders, nervous weakness, scurvy, joint aches.
VITAMIN B1 (Thiamine) / MENTAL SHOWER
Function in the body
Gain energy from carbohydrates, the heart's best work, a healthy nervous system, mental freshness, aging, protection against the harmful effects of smoking and alcohol; growth, appetite, and a positive effect on learning.
Which is found in foods
Meat, processed grain products, nuts, walnuts, vegetables, potatoes, liver, legumes, brewer's yeast, asparagus, pine nuts, chestnuts, Brussels sprouts, plums, raisins, parsley, peppermint, rose hips, sage.
Daily Needs
10-40 mg
Symptoms of deficiency
Lack of concentration, muscle cramps, fatigue, irritability, loss of appetite, depressed mood, heart rhythm disorders, constipation, edema, pain and tenderness, tingling, general weight loss.
Vitamin B2 (Riboflavin)
Function in the body
Muscle production through sport, stress hormones (adrenaline) production, fat and protein metabolism in the body, energy management, cellular respiration, healthy skin, relieves eye strain, cataract prevention, prevents dandruff, the process of pregnancy is effective, skin, hair and nails that facilitates the use of oxygen.
Which is found in foods
Liver, chicken, eggs, milk, hazelnuts, walnuts, sea fish, unprocessed cereal products, lettuce, broccoli, mushrooms, spinach, beets, green leafy vegetables, nuts, hops, oat straw, parsley, red clover, sage.
Daily Needs
10-40 mg
Symptoms of deficiency
If there is to consume less food or milk: burning eyes, lips and cracks at the junction of the lips, scaly skin, lack of concentration, hair loss, insomnia, light sensitivity, digestive disorders, inflammation of the mouth and tongue, eye disorders.
Vitamin B3 (niacin) / WARRANTY GOOD NERVE
Function in the body
A healthy nervous system, energy supply, fat and protein production and consumption, brain metabolism, blood oxygen capacity, healthy skin, helps with schizophrenia and other mental illnesses.
Which is found in foods
Lean meat, fish, chicken, vegetables, germinated wheat germ, brewer's yeast, nuts, walnuts, carrots, cheese, corn flour, dates, eggs, liquorice.
Daily Needs
50-200 mg
Symptoms of deficiency
Fatigue, muscle and nerve weakness, irritability, loss of appetite, bad skin, diarrhea, dementia, depression, loss of appetite, muscular weakness, skin rashes, pain in arm and leg.
Vitamin B5 (PANTOTEN ACID) / SKIN Feeder
Function in the body
Coenzim A production, inflammation of protection, anti-stress hormones, production, management of energy within the body, fat burning, healthy skin and hair, are useful in the treatment of depression and anxiety.
Which is found in foods
Organ meats, legumes, whole grains, egg yolks, green vegetables, wheat bran, dairy products, rye flour, nuts, beef, brewer's yeast.
Daily Needs
10-30 mg
Symptoms of deficiency
Skin disorders, wounds, full not improve, hair loss, premature hair bleaching, deafness, hand and feet cramps, learning difficulties, irritability, nausea and tingling in the hands.
Vitamin B6 (pyridoxine) / help with any
Function in the body
Amino acid production, blood production, immune system, blood sugar levels, stomach acids, the body of water management, the nerves work, sodium-potassium balance, the prevention of kidney stones, allergies, arthritis, asthma is useful in the treatment.
Which is found in foods
November meat, liver, whole wheat, germinated wheat germ, brewer's yeast, fish, avocados, bananas, beans, carrots, peas, black-eyed peas, spinach, sunflower seeds, walnuts, cabbage, bananas, broccoli, brown rice, potatoes, rice bran, soy beans, figs, watermelon.
Daily Needs
10-40 mg
Symptoms of deficiency
Bad skin, depressive disorders, irritability, hair loss, circulatory disorders, cracks at the junction of the lips, concentration impairment, muscle weakness, hearing problems, oily skin, acne, loss of appetite.
Folic Acid / GENERATING HAPPINESS
Function in the body
Nerve force, dynamics, satisfaction and good mood, cell renewal, growth, gastro-intestinal function, liver function do, blood production, appetite, anemesinin the prevention and treatment, prevention of preterm labor, the formation of red blood cells.
Which is found in foods
Liver, kidney, lean meats, dark green leafy vegetables, strawberries, cheese, milk, brewer's yeast, potatoes, soy beans, tuna, peach, salmon, tuna, brown rice, chicken.
Daily Needs
400-1000 mg
Symptoms of deficiency
Mental fatigue, restlessness, anxiety, sleep disturbances, decrease in the love of life, memory impairment, growth disorders, anemia, apathy, digestive disorders, hair whitening, paranoia.
Vitamin B12 (Cobalamin) / BLOOD CURE
Function in the body
Blood production, growth, internal layout, the nervous force, mental freshness, energy metabolism, iron consumption, the production of bone, muscle function, nerve damage prevention.
Which is found in foods
Meat, liver, kidney, fish, eggs, milk and milk products, cheese, yeast, oysters, herring, mackerel and other seafood.
Daily Needs
5-15 mg
Symptoms of deficiency
Anemia, damage to mucous membranes, fatigue, depression, irritability, eye problems, chronic fatigue, constipation, headache, inflammation of the tongue, troubled breathing.
Biotin / VITAMIN BEAUTY
Function in the body
Healthy skin, hair and nails, mucous membranes, nerves, energy, healthy intestinal flora, control blood sugar levels, healthy sweat glands, nerve tissue, bone marrow provides, muscle pain relief.
Which is found in foods
Orange, liver, egg yolk, tomatoes, soybeans, brewer's yeast, nuts, walnuts, salt water fish, whole grains.
Daily Needs
5-12 mg
Symptoms of deficiency
Oily and dry skin, dull hair, nail breakage, fatigue, muscle aches, depression, abdominal pain, nausea, blood sugar elevation, language, sense of bitterness.
KOLIN / BRAIN FORCE
Function in the body
Protection of the brain and nerve cells, fat metabolism, control of cholesterol levels, liver function well, relaxation, youth,
Which is found in foods
Egg yolks, liver, processed grain products, vegetables, brewer's yeast, lecithin, legumes and whole grains.
Daily Needs
-
Symptoms of deficiency
Forgetfulness, lack of concentration, sleep disturbances, anxiety, circulatory path complaints, liver disorder and growth decline.