Benefits of vitamins and their food sources

Vitamin A:
 Health Benefits:
For vision, the immune system, and reproduction - for the growth and construction of body tissues -
for the formation of skin and bones - for reducing the risk of cancer - for promoting healthy skin and
hair.
 Food sources:
Fish, meat, dairy products, cheeses, eggs,Liver, carrots, spinach, red and yellow peppers, and potatoes
Sweet, leafy vegetables, and pumpkin.
Vitamin B1:
 Health Benefits:
It helps the body use carbohydrates as an energy source, and reduces the risk of diseases related to
the nerves, digestive system, and heart.
 Food sources:
Whole grains, meat, yeast, nuts, liver,Eggs, fruits, and some vegetables: such as cauliflower and
potatoes
Vitamin B2:
 Health Benefits:
Maintaining the health of the liver, skin, eyes, nerves, and muscles - Contributing to the absorption of
iron - Contributing to the development and growth of the fetus - Digestive system health>
 Food sources:
Eggs, dairy products, whole grains, meat,Fish, mushrooms, liver, artichoke, and avocado.
Vitamin B3:
 Health Benefits:
Maintaining healthy muscles, skin, and hair, reduces the risk of cardiovascular disease, and helps treat
high cholesterol.
 Food sources:
Meat, chicken, fish, liver, legumes, eggs, mushrooms, leafy vegetables, and nuts.

Vitamin B5:
 Health Benefits:
It helps in the metabolism of proteins, moisturizes the skin, helps heal skin wounds, reduces the
problem of acne, and helps reduce cholesterol and triglycerides in the blood.
 Food sources:
Meat, chicken, whole grains, legumes such as lentils and soybeans, dairy products, and some
vegetables such as mushrooms, sweet potatoes, broccoli, corn, and cauliflower.
Vitamin B6:
 Health Benefits:
Maintaining the functioning of the nervous system and brain, and healthy brain development in
children - reducing the risk of strokes, Alzheimer’s disease, and depression.
 Food sources:
Meat, chicken, fish, chickpeas, whole grains, nuts, bananas, potatoes, and fortified cereals.
Vitamin B7:
 Health Benefits:
Necessary for pregnancy and breastfeeding - Producing energy in the body - Promoting healthy skin,
hair and nails - Lowering blood sugar levels for diabetics.
 Food sources:
Liver, yeast, egg yolks, cheese, legumes, green leafy vegetables, mushrooms, and nuts.
Vitamin B9:
 Health Benefits:
It is involved in the production of nucleic acids, which are the genetic material in the body. It is also
involved in building blood cells in the bone marrow. It contributes to achieving normal cell growth
during pregnancy, and maintains the brain health of infants.
 Food sources:
Liver, lentils, milk, vegetables, egg yolks, legumes, avocados, citrus fruits, seeds and nuts.
Vitamin B12:
 Health Benefits:
It is important for healthy brain functions, and is involved in the formation and organization of DNA.
It also plays an important role in the manufacture of fatty acids and in the process of producing
energy in the body. It helps the body absorb folic acid and is involved in building red blood cells.
 Food sources:
For meat, poultry, fish, eggs, and dairy products.

Vitamin C:
 Health Benefits:
 It reduces the risk of strokes, reduces the appearance of signs of aging such as wrinkles and dry skin,
reduces the risk of infections, reduces the risk of cardiovascular disease and cancer, and heals wounds
and tissues.
 Food sources:
Cantaloupe, oranges, kiwi, strawberries, broccoli, green peppers, red cabbage, and tomatoes.
Vitamin D:
 Health Benefits:
Balancing calcium, regulating blood pressure, enhancing bone health, reducing the risk of diabetes,
enhancing children’s health, and contributing to maintaining the health of the pregnant woman and
the fetus during pregnancy.
 Food sources:
Available in exposure to sunlight, fortified foods, cereals, soy milk, eggs, cod liver oil, tuna, salmon,
sardines, and fortified milk.
Vitamin E:
 Health Benefits:
It helps repair damaged cells in the body, reduces damage caused by free radicals, and slows down
the aging process of the body’s cells.
 Food sources:
Olive oil, avocado, apple, kiwi, mango, seeds, whole grains, hazelnuts, almonds, peanuts, spinach,
broccoli, and tomatoes.
Vitamin K:
 Health Benefits:

Strengthening bones, blood clotting, enhancing immunity and heart health, enhancing bone health,
and enhancing cognitive health; Such as improving episodic and verbal memory in the elderly,
enhancing heart health, and reducing the risk of strokes.
 Food sources:
Green leafy vegetables, meat, eggs, dairy products, vegetable oils, and some fruits; Like grapes.

Benefits of minerals and their sources

Iron:
  Health Benefits:
Iron is an important element for the body, which is necessary for the production of hemoglobin in the
blood, which leads to the prevention of anemia and helps transport oxygen throughout the body,
produce energy, and store oxygen in the muscles. Therefore, it is important to be careful to eat foods
rich in iron.
 Food sources:
Leafy vegetables, cabbage, legumes, pumpkin seeds, figs, dried apricots, parsley, spinach, red meat,
and liver.
Calcium:
 Health Benefits:
To strengthen teeth and bones, it is also necessary for blood clotting, and is beneficial for the normal
nervous system and muscle function.
 Food sources:
Almonds, spinach, broccoli, soy milk, and dairy group.
Phosphorus:
 Health Benefits:
Phosphorus is important for bone growth and the normal functioning of the cell membrane. It works
with B complex vitamins to convert the foods that are eaten into energy that the body needs for all
daily activities, and phosphorus is stored in the bones.
 Food sources:
Meat, poultry, fish, eggs, milk and dairy products, nuts, seeds, and legumes.
potassium:
 Health Benefits:

The body needs potassium to enhance the normal function of the nervous system and resist muscle
contraction. Maintaining the appropriate level of potassium is important to maintain a healthy
heartbeat and normal blood pressure balance.
 Food sources:

Avocado, banana, dates, mango, dried apricots, guava, kiwi, broccoli, peas, lentils, and potatoes.

Sodium:
 Health Benefits:
Sodium works with chlorine to maintain the balance of fluids outside the cells, and sodium intake is
important for regulating blood pressure.
 Food sources:

Table salt, cheeses, seafood, tomatoes, and spices.

Magnesium:
 Health Benefits:
It helps in bone growth, helps with nerve and muscle functions, strengthens tooth enamel, has an
important role in protein production, contributes to the expulsion of some toxic substances from the
body, helps in converting fats and carbohydrates into energy, and is also necessary for controlling
blood sugar levels and regulating blood pressure.
 Food sources:
Leafy vegetables, whole grains, soybeans, avocados, bananas, apricots, cashews, and almonds.
Zinc:
 Health Benefits:

It is necessary to strengthen the immune system, heal wounds, and maintain a strong sense of smell
and taste. It plays an important role in the secretion of intestinal acid, helps regulate blood pressure,
encourages normal growth, and improves immunity.
 Food sources:

Leafy vegetables, pumpkin seeds, sesame seeds, lentils, almonds, and whole grains.
Iodine:
 Health Benefits:

Iodine is considered one of the main elements in proper nutrition, as the body needs it for thyroid
and brain functions, and normal growth.
 Food sources:

Dairy products, vegetables, fruits, eggs, tuna.