The amount of vitamins needed for human health per day.

Generally, vitamin requirements depend on your age and body activity. Everyone's vitamin requirements may be different, but in general, the average daily vitamin requirement for a person is suitable for everyone.

The word vitamin comes from the Latin word for a substance that is essential for life. Unlike nutrients such as carbohydrates, proteins and fats, vitamins do not provide calories for energy. 

They only function to stimulate certain biological reactions and vitamins are not usually produced in our body. Therefore, it is necessary to take the vitamins we need through a proper diet.

There are many vitamins and many subcategories within them. Vitamins A B C D E K are the general categories of vitamins, B1, B2, B6, B3, B7, B9, and B12, are its subcategories. It is important to know the amount of each vitamin we need daily, the foods in which they are abundant, and the diseases caused by their deficiency.

Vitamin A

Cooking foods containing vitamin A reduces their nutritional value. A person should get 1.2 milligrams of vitamin A per day. Fish oil, egg yolk, butter, carrots, tomatoes, corn and potatoes contain a lot of vitamin A. Vitamin A deficiency can lead to problems such as bone growth retardation, thickening of the skin and mucous membranes, slowness in movement, poor eyesight, and low immunity.

Vitamin B1

Cooking foods containing vitamin B1 reduces their nutritional value. A person needs 0.5 milligrams of vitamin B1 per day. Vitamin B1 is abundant in vegetables, grains, seeds and peas. Vitamin B1 deficiency can cause a disease called beriberi.

Vitamin B2

A person needs 1.5 milligrams of vitamin B2 per day. Vitamin B2 is abundant in milk, eggs, liver, greens, and grains. A deficiency in this vitamin can cause problems like eye diseases, blurred vision, and vision loss.

Vitamin B6

A person needs 2 milligrams of this nutrient per day. Rice and all types of cereals contain this nutrient. Diseases such as epilepsy and anaemia are caused by the deficiency of this nutrient.

Vitamin B12

A very small amount of 0.002 milligrams of this nutrient is required per day. This nutrient is abundant in milk, meat, and liver. Its deficiency can cause blood production problems, slowness of movements in membranes, and slowness of reflexes.

Vitamin C

A person needs 75 milligrams of this very important nutrient per day. Lemons, oranges, berries, watermelon, greens, cauliflower, cabbage, and tomatoes contain this nutrient in large quantities. Vitamin C deficiency can cause joint pain and impaired bone growth.

Vitamin D

We need 0.12 milligrams of this nutrient per day. It is found in small amounts in plant foods. The skin produces some vitamin D in young people during the day. Egg yolk and fish oil contain high amounts of this nutrient. Vitamin D deficiency can lead to stunted bone growth and rickets.

Vitamin E

Although we do not need vitamin E every day, it is an important nutrient. This nutrient is found in foods such as green vegetables, greens, milk, eggs, and meat. Vitamin E deficiency can cause problems such as rheumatoid arthritis and muscle weakness.

Vitamin K

Although vitamin K is not required by humans every day, it is essential to take this nutrient. Green leafy vegetables, cabbage, and potatoes are rich in vitamin K. Vitamin K controls blood clotting, so a deficiency in vitamin K can delay the control of blood clotting.

Niacin (vitamin B3)

The body requires 17 milligrams of niacin per day. Yeast, liver, milk, potatoes, and spinach are rich in this nutrient. Niacin deficiency can cause skin thickening and mental disorders.

Biotin (vitamin B7)

Although we don't need this nutrient every day, it is very important for healing from some health problems. Egg yolks, liver, and greens are rich in biotin. If the level of biotin in the body decreases, vomiting, headaches, loss of appetite, lethargy, skin problems, and dental problems are possible.

Folic acid (vitamin B9)

A person needs 0.1 milligrams of folic acid per day. All types of spinach and cauliflower are rich in this nutrient. If folic acid is reduced in the body, problems such as anaemia are likely to occur. 

Even if we cannot take the right amount of vitamins like these every day, it is important to ensure that all these food types are present in the diet. A complete healthy life can only be achieved through complete nutrition. Therefore, it is good to include foods that have the right amount of these vitamins while taking a balanced diet.

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