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THE ROLE OF VITAMINS IN HUMAN HEALTH
Murtazayeva Xadicha Nuriddinova
Teacher of Termez branch of Tashkent medical academy
Abrayqulova Ruxshona Zafar qizi
The 1 st year student of Termez branch of Tashkent medical academy
Annotation:
This article examines the importance of vitamins for human health,
their biological functions and their role in the div. The negative consequences of a
deficiency of various vitamins and methods of their elimination are analyzed.
Recommendations are also given on the sources of vitamins, the amount of daily needs
and their correct use. The article includes measures to prevent and treat vitamin
deficiency-related diseases and focuses on the role of vitamins in a healthy lifestyle.
Keywords:
Vitamins, vitamin deficiency, vitamin A B C D, healthy lifestyle,
nutrient sources, daily vitamin intake, vitamin-rich foods, rickets, osteomalacia,
immune system.
Introduction
Vitamins are biologically active substances that are important for the normal
functioning of the human div and for a healthy life. Vitamins are biologically active
substances necessary for the normal functioning of the div. Vitamins (lot. vita-Amine
of life and Amine, amines of life) are high - molecular compounds that perform very
important biochemical and physiological functions in a living organism. Vitamins are
expressed through the Latin alphabet A, B, C, D, E and other initials.
The term
‘vitamins’ was introduced by Polish scientist K. Funk in 1912, based on the earlier
studies of Russian scientist N.I. Lunin.
They regulate the processes of metabolism,
ensure the restoration of cells, play an important role in strengthening immunity and
protecting the div from the harmful effects of the external environment. Vitamins
enhance the chemical reactions that occur in the div and affect nutrient uptake.
Enzymes are involved in the regulation of their function by entering the structure.
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Vitamins are needed by the div in very small quantities and are not synthesized or
very poorly synthesized in the div.
Biological functions:
Vitamins are important organic compounds that regulate
biochemical processes in the div. Each of them performs its own biological functions
in the div. Below is a detailed description of the biological functions of the main
vitamins:
1. Vitamin A (Retinol) Biological functions:
Synthesizes the rhodopsin pigment needed to absorb light in the retina of the eye,
providing vision (especially in the dark). Maintains the health of the skin and mucous
membranes, controls the regeneration processes in them. Strengthens the immune
system and helps in the fight against infections. Supports fetal development and bone
growth.
2.
Vitamin D (Calciferol) Biological functions:
Controls the absorption of calcium and phosphorus in the intestine, which ensures
the strength of bones and teeth. Normalizes the calcium content in the blood, which
plays an important role in muscle contraction and the passage of nerve impulses.
Participates in bone renewal and osteoporosis prevention.
3.
Vitamin C (Ascorbic Acid) Biological functions:
Participates in collagen synthesis, which ensures the strength of the skin, blood
vessels, pores and bones. As an antioxidant, it neutralizes free radicals and restores the
activity of other antioxidants (such as vitamin E). Strengthens the immune system and
improves the fight against infections. Increases the absorption of iron in the intestine
and prevents anemia.
4.
B vitamins
Vitamins in this group play an important role in the nervous system, energy
metabolism and other processes:
B2 (Riboflavin): helps in energy production and promotes cell growth. B6 (Pyridoxine):
participates in the synthesis of proteins and neurotransmitters, supports the circulatory
system B12 (cobalamin): participates in the process of blood formation, protects nerve
fibers and promotes DNA synthesis.
Vitamin deficiency
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Deficiency of vitamins (hypovitaminosis or avitaminosis) causes problems in various
biological processes and functions in the div. These problems cause various diseases
and conditions. The following is an extensive and accurate overview of diseases and
symptoms caused by vitamin deficiency:
1.
Vitamin A (Retinol) deficiency
Vitamin A is necessary for Vision, growth, immunity and cell renewal.
Diseases and consequences:
Night blindness (Nyctalopia): this disease is a decrease in vision at night or in the dark.
The most common cause of night blindness is a lack of vitamin A. Xerophthalmia: build
up in the pupil and mucous membrane of the eye, which can lead to further deterioration
of vision. In severe cases, complete eyesight is observed. Chorate (keratomalation): the
mucous membrane of the eye dries out completely and ulcers appear. Skin changes:
dry, itchy, reddening or scarring of the skin. Weakened immune system: Vitamin A
deficiency reduces the div's ability to fight infections. In particular, it leads to
respiratory infections, flu and lung inflammation. Growth delay: growth and
development in children slows down, including bone formation.
2.
Vitamin D (Calciferol) deficiency
Vitamin D is needed to absorb calcium and phosphorus and maintain bone strength.
Diseases and consequences:
Rickets: Vitamin D deficiency causes softening and deformation of bones in
children. In children with rickets, the bones bend and deform (e.g. flexion of the bones
of
the feet).
Osteomalacia: softening and weakening of bones in adults, they break easily. This
condition is similar to osteoporosis, but the bones are not completely mineralized.
• Osteoporosis: reduced bone density, mild bone fractures and joint problems occur. It
often occurs in women in menopause and old age. Muscle weakness and pain: Vitamin
D deficiency can lead to muscle weakness and pain.
3. Vitamin C (Ascorbic acid) deficiency
Vitamin C supports collagen synthesis and provides the div with antioxidant
protection.
Diseases and consequences:
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• Scurvy: Vitamin C deficiency leads to bleeding of the gums of a child or adult, blood
clots in the skin, kissing teeth and general fatigue. In scurvy, the skin and internal
organs are often inflamed. • Decreased immunity: Vitamin C is important for the
immune system, and its deficiency reduces the div's chances of fighting infections.
Slow healing of wounds and lesions: collagen development slows down, which leads
to a long duration of wounds and scars.
4. Lack of B vitamins
B vitamins, especially B1 (thiamine), B2 (Riboflavin), B3 (niacin), B6 (Pyridoxine),
B9 (folic acid), and B12 (cobalamin), are important for energy production and the
nervous system.
Diseases and consequences:
Vitamin B6 (Pyridoxine) deficiency: problems in the nervous system and blood
formation process (anemia and weakening of
the nervous
system).
Vitamin B12 (cobalamin) deficiency: anemia (anemia) and damage to the nervous
system (nerve damage). Vitamins play an important role in maintaining the normal
functioning of the div. Their deficiency can cause many serious diseases in the div,
so a balanced diet rich in vitamins is necessary.
About the daily needs of vitamins and their natural sources
I will tell you in detail below about the daily needs of vitamins and their natural sources.
Vitamins are essential to support different biological processes and can be obtained
through different foods.
1. Vitamin A (Retinol)
• Men: 900 micrograms (mcg) retinol activity (RAE , women: 700 mcg RAE
Animal sources: liver, fish oil, dairy products (milk, cheese, yogurt). Plant sources:
vegetables (sauerkraut, carrots, broccoli), green leafy vegetables (spinach, Calia),
yellow and red vegetables (cabbage, pepper).
2. Vitamin D (Calciferol) Daily need:
•
Men and women (ages 19-70): 600 IU(15 mcg
Animal sources: fish (salmon, macarel), fish oil, liver, egg yolk, milk and dairy
products. Plant sources: sunlight (vitamin D is synthesized in the div using sunlight),
as well as vegetable fats and some fortified nutrients (soy milk, food).
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3. Vitamin C (Ascorbic Acid) Daily need:
•
Men: 90 mg women: 75 mg
Plant sources: citrus fruits (orange, lemon, grapefruit), strawberries, kiwi, green and red
peppers, broccoli, spinach, cabbage. Animal sources: Vitamin C is mainly derived from
plants, but is also found in some foods (such as liver).
•
4. B vitamins
Vitamin B2 (Riboflavin)
•
Daily need: men: 1.3 mg, women: 1.1 mg
* Sources • dairy products (milk, cheese, yogurt), meat, eggs, green leafy vegetables,
cereals.
Vitamin B6 (Pyridoxine)
• Daily need: men: 1.3-2 mg, women: 1.3-2 mg
* Sources: meat, fish, legumes, cereals, potatoes, bananas.
Vitamin B12 (Cobalamin)
Daily need: men and women: 2.4 mcg
Sources: meat, fish, eggs, dairy products.
General recommendations: for vitamins, A balanced diet is necessary to meet
daily needs. Vitamin-rich nutrients should be obtained from different food groups.The
need for vitamins can vary depending on various factors (age, sex, physical activity,
pregnancy and breastfeeding), so it is important to take into account nutritional needs.
Prevention measures:
1.Vitamin supplements: taking supplements as directed by a doctor if there is a
vitamin deficiency.
2.Maintaining a healthy lifestyle: good sleep, physical activity, stress
management, and proper nutrition help ensure the div's need for vitamins.
3.Health check: regularly check vitamin and mineral levels and identify existing
deficiencies in the div. Note: If there are any deficiencies associated with vitamins
and nutrients, it is necessary to consult a doctor.
Product
Key vitamins
Retention in Raw
Form
Retention in Fried
Form
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Tomatoes
C, A, K, E
Vitamin
C
is
wellretained, A and
E moderately
Vitamin
C
decreases, A and E
remain stable
Cucumbers
C, K
Vitamin C is well-
retained,
K
moderately
Vitamin
C
significantly
decreases, K
remains stable
Carrots
A(beta-carotene),
K, B6
Beta-carotene
is well-
retained,
K
and B6
moderately
Beta-carotene
becomes
more
bioavailable,
B6
slightly decreases
Onions
C, B6
Vitamin
C
is
wellretained,
B6
moderately
Vitamin
C
significantly
decreases,
B6
partially retained
Greens
С, K, A
Vitamin C is well-
retained,
K
moderately
Vitamin
C
decrease,
K remains stable
The result of the study:
Natural (raw) consumption is the most effective way to preserve many vitamins,
especially for vitamin C. But some vitamins (for example, betacarotene) are activated
in heat, and in this case it is also useful to eat carrots in fried form. To prevent the
reduction of vitamins at high temperatures, it is advisable to carry out the frying process
for a short time and at low temperatures.
Conclusion
Vitamins are substances necessary for all systems of the human div. Adequate
acceptance is an important condition for health and Prevention of various diseases.
Along with taking vitamins through natural foods, it is possible to avoid problems
caused by vitamin deficiency by following a healthy lifestyle and following the doctor's
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recommendations. Thus, the role of vitamins in human health is huge, and their timely
intake is decisive in the fact that every person lives a comfortable life. In general,
vitamins are vital nutrients necessary for the human div. Their intake in sufficient and
balanced amounts is important not only to prevent disease, but also to improve overall
health. And diseases caused by Vitamin deficiency can be easily avoided by treating at
the right time and meeting nutritional needs. This helps maintain a healthy and active
lifestyle throughout a person's life.
References
1.
National Institutes of Health (NIH). (2024). Vitamins and Minerals. Retrieved
from https://www.nih.gov
2.
Mayo Clinic.
(2023).
Vitamins and Supplements. Retrieved from
https://www.mayoclinic.org (https://www.mayoclinic.org/)
3.
World Health Organization (WHO). (2024). Vitamin Deficiencies and Their
Health Impact. Retrieved from https://www.who.int (https://www.who.int/)
4. Garrison, S. (2022). The Role of Vitamins in Human Health and Diseas
5.Mavlonov O., Tilavov T., Aminov B. Biology. 8th grade textbook for secondary
schools. Tashkent: "Uzbekistan", 2023.
