Vitamins

Vitamins

    • beta carotene
    • soluble
    • roles: vision vitamin, contributes to the eye functioning, of the immune system, the sense of smell, combats the dry skin, fights acne, maintains fertility, reduces the risk of cancer
    • opposed by slimming drugs, liver cirrhosis, alcohol, cortisone, laxatives oil
    • the daily dosage – 5000 international units / day
    • excess causes : hair loss, anorexia, anemia, fatigue, dermatitis, muscle pain, cycle disorder, diarrhea, blood flows from the nose, hyperglycemia, insomnia, irritability, enlarged liver and spleen
    • sources: liver, butter, tuna, egg, catfish, sardines, paprika peppers, tomatoes, carrots, potatoes, parsley, pumpkin, spinach, onion
  • B1
    • thiamine
    • hydrosoluble
    • roles: required in the Krebs cycle (power generation), the production of acetylcholine, serotonin (the happiness hormone), adrenaline, a powerful antioxidant
    • opposed by sugar, sweets, refined cereals, sodas, alcohol, refined flour, freezing, salting and smoking, boiling
    • daily dosage: 1.5 to 2 mg / day
    • lack of it causes: brain and nerve damage, sudden movements, memory loss, Beri-Beri disease, insomnia
    • sources: yeast, pork, pasta, wheat, pistachios, oats, sunflower seeds, wheat germs, peanuts, brown rice, nuts, dried lentils
  • B2
    • riboflavin
    • is absorbed in the small intestine under the control of the thyroid hormone
    • roles: involved in the cellular respiratory chain, produces serotonin and norepinephrine, it is required in order to release histamine in the cells and tissues, generates glutathione (an antioxidant)
    • opposed by: arthritis, tuberculosis, antibiotics, tranquilizers, birth control pills
    • daily dosage 1 to 1,7 mg / day
    • lack of it causes: inflammation of the tongue and lips, hair loss, eczemes, insomnia, hypersensitivity to light
    • sources: brewer’s yeast, liver, cheese, mushrooms, yogurt, milk, chicken, egg, spinach, beans, apricots, rye bread
  • B3
    • niacin
    • produced by the body from the amino acid tryptophan
    • roles: required in food metabolism, involved in burning the glucose and release of energy, lowers LDL cholesterol, increase good HDL cholesterol, used as a substitute for sleeping pills, is a tranquilizer in schizophrenia treatment, effective antioxidant
    • opposed by heat, light, cold, oral contraceptives
    • daily dosage: 18 mg / day
    • lack of it causes: fatigue, loss of appetite, irritability, headaches, stress, nervous depression, diarrhea
    • sources: brewer’s yeast, peanuts, fish, chicken, wheat, mushrooms, bread, rice, dates, prunes
  • tryptophan
    • found in liver, fish, beef brain, cream, chicken, rice, butter, egg, tomato
    • stimulates production of serotonin
    • inprints a high satiety level to foods
  • B5
    • pantothenic acid
    • is found in high concentrations in the liver, heart, kidneys
    • roles: essential for carbohydrate and protein metabolism, healthy skin, hair, essential fatty acid biosynthesis, steroid hormone cortison functioning, important in the correct functioning of B-lymphocytes (those that produce antibodies)
    • opposed by pressure cooker, freezing
    • daily dosage: 10 mg / day
    • lack of it causes: asthma, muscle cramps, insomnia, fatigue, allergies
    • sources: eggs, beans, liver, whole grains, peanuts, wheat, fish, tomato sauce
  • B6
    • pyridoxine
    • roles: essential for healthy skin, nerves, red blood cell formation, slowing the early aging, mucosal regeneration of the liver, involved in the biosynthesis of amino acids and glucose metabolism, the synthesis of serotonin, dopamine, noradrenaline, prevents cancer and asthma, maintains sodium balance – potassium, allows the use of selenium
    • opposed by alcohol, oral contraceptives, anti-tuberculosis drugs
    • daily dosage 2.2 mg / day
    • sources: wheat germs, dried onions, salmon, sardines, mushrooms, liver
  • B8
    • biotin
    • roles: the metabolism of fatty acids needed to maintain healthy skin, nails, hair, interferes with the metabolism of carbohydrates, fats, itis important in the liver glycogen reserve
    • daily dosage: 2.5 mg / day
    • sources, yogurt, chicory, turnips, eggs
  • B9
    • folic acid
    • hydrosoluble
    • roles: participates in the biosynthesis of dopamine, norepinephrine, serotonin, is involved in the production of red blood cells, in the biosynthesis of hemoglobin, stimulates appetite and passes into breast milk (good for babies)
    • opposed by: heat, oxygen, chopping food, vinegar
    • -daily dosage: 400 micrograms / day
    • lack of it causes: megaloblastic anemia, insomnia, confusion
    • sources: brewer’s yeast, liver, eggs, red beans, cheese, raspberry, cocoa powder, grapes, fish, baked potatoes, rice, peanuts, pistachios, salad, corn, cauliflower, beets, tangerines, tomatoes, apples, plums
  • B12
    • cyanocobalamin
    • hydrosoluble
    • involved in the metabolism of amino acid methionine, choline, norepinephrine, serotonin, dopamine
    • -daily dosage: 5-15 micrograms / day
    • lack of it causes: weakness, fatigue, loss of smell, aggressiveness, depression, affects the production of sperm and egg cells, poor memory
    • sources: kidney, fish, live oysters, eggs, cheese, liver, kefir
  • C
    • ascorbic acid
    • hydrosoluble
    • roles: collagen synthesis in skin, bones, teeth, ligaments, tendons, to absorb nonhemic iron from plants, biosynthesis of adaptation to stress hormones, necessary for maintaining blood pressure and immune system, restores a healthy relation between LDL bad cholesterol and the good HDL, is essential for vision
    • lack of it causes: scurvy in the joints, the immune system collapses
    • opposed by: contact with air, heating, iron or copper
    • daily dosage: 60 mg / day
    • sources: Acerola, rosehip, sea buckthorn, chili pepper, gooseberries, nettles, kiwi, tomatoes, cabbage, lettuce, pilework, potatoes, citrus
    • necessary supplement for those taking aspirin, contraceptives, cortisone, tetracycline
  • D
      calciferol

    • soluble
    • found in skin, derived from provitamin dehydrocholesterol, is converted into vitamin under UV rays
    • roles: intervenes in the iron and calcium absorption in the ileum
    • absorbed by bile in the small intestine
    • opposed by the diseases of the liver, pancreas, gallbladder, AEDs
    • -daily dosage: 400 IU / day
    • leads to excess accumulation of calcium and phosphorus in the blood vessels, liver, lungs, kidneys .Symptoms: insatiable thirst, diarrhea, malaise, itching eyes
    • lack of it causes: rickets, osteoporosis, muscle cramps, disturbance of heart muscle contractions, spinal deformation, splayed legs
    • supplement for children, the elderly people, vegetarians, sufferers of thyroid, liver, alcoholics, those with treatment for epilepsy, alkalizing, laxatives, HIV / AIDS
    • sources: milk, yogurt, fish, eggs, butter, mushrooms, caviar
  • E
    • tocopherols
    • soluble
    • roles: determines the normal function of reproduction, production of red blood cells resistant to hemolysis, muscle development, anticoagulant effect, prevents cataract, the immune system is strenghten, detoxifies some cytostatics, antioxidant, maintains the stability of fatty acids, adrenal hormones, sexual hormones, the pituitary gland
    • opposed by oxidation, storage, coagulation, heating
    • sources: oil sunflower seeds, grapes, alone, almonds, peanuts, walnuts, sage, rosemary, caviar, tuna, eggs,
  • K
    • soluble
    • absorbed with fat in the intestine, reaching the blood via the lymphatic system
    • roles: Anti-hemorrhagics, releases energy from food, synthesizes the clotting factors from the liver
    • challenged by exposure to light
    • daily dosage: 1mg/day
    • lack of it causes: osteoporosis, menstrual bleeding and nasal bleeding
    • sources: green vegetables, pickles, yogurt, liver, cheese
  • P
    • roles: strengthens the blood’s capillary walls, prevents the appearance of cellulite, varicose veins, hemorrhoids, bleeding
    • necessary in the absorption of vitamin C
    • daily dosage: 1g/day
    • sources: citrus fruits, carrot, rosehip, plum, blueberry, buckwheat

 

COMPOUNDS WITH VITAMIN-LIKE ACTION

 

  • L
    • carnitine
    • roles: involved in fatty acid metabolism, transporting them into the mitochondria, where they are burned and converted into energy, is needed for the functioning of the heart and muscles
    • -daily dosage:1.5-2 g / day
    • the deficit is transmitted hereditary and causes fat tissue excess
    • sources: beets and supplements

 

  • Colina
    • roles: lipotropic action, stimulates the liver to use fats, participates in the biosynthesis of vitamin B12, B9, transporting the fat in the body to be burned, reducing blood cholesterol level
    • deficit causes a fat overload of the liver, cirrhosis occurs, Alzheimer’s
    • -daily dosage: 0, 5g/day
    • sources: egg yolk, wheat bran, yeast, soy, vegetables, milk, lecithin
  • inositol
    • roles: participates in the construction of cellular membranes, prevents fatty liver, healthy hair, milk secretion
    • sources: Liver, wheat bran, sweet corn, nuts, yeast, milk, fruit, raisins, peanuts
    • should you take calcium, you must supplement with lecithin inositol, otherwise the phosphate concentration rises and the calcium is not fixed properly
  • coenzyme Q10
    • roles: powerful antioxidant, essential for releasing the energy from food
    • opposed by anticholesterol drugs
    • deficit causes fatigue, muscle damage, muscle cramps
    • daily dosage: 30mg/zi
    • sources: organs, the heart, supplements
  • Lecithin
    • is composed of choline and inositol
    • roles: essential for the formation of cell membranes, is essential in the digestion of fats, dillutes tge cholesterol, prevents arteriosclerosis, cardiovascular diseases
    • sources: soybeans, vegetable oils, eggs, milk
  • lipoic acid
    • antioxidant involved in the Krebs cycle
    • protects, enhances, recycles antioxidants