Find out what vitamins are. Which vitamins are soluble in water and which in fats? What role do vitamins play, how does the organism react without vitamins, and when there is a lack of vitamins?
Vitamins soluble in fats are stored in the body’s fatty tissue. The four fat-soluble vitamins are vitamins A, D, E and K.
These vitamins are easier to absorb in the body in the presence of fat in the diet. This means that you should eat immediately before or during taking some of these vitamins!
There are nine vitamins that are soluble in water, the vitamins of group B and vitamin C.
The body must immediately use water-soluble vitamins because they are unstable in the aquatic environment and quickly disintegrate. This means that when you make “Cedevita” you must drink it within 10 minutes, because after that you will drink only colored water with a small amount of residual vitamins. This mostly applies to vitamin C.
B vitamins are nevertheless unstable in the sunlight, so if you keep the same glass of “Cedevita” in the place where the light falls, it will also destroy your B vitamins.
Each of these vitamins has an important function in the body. The lack of vitamins occurs when you do not get enough vitamins naturally in your diet. Lack of vitamins can cause health problems.
If you do not eat enough fruits, vegetables, beans, lenses, whole grains of grains and enriched dairy foods, you can increase the risk of health problems, including heart disease and poor bone health (osteoporosis).
Daily Value (DV) tells us the percentage of nutrients used in the diet or as a supplement, relative to the recommended amount.
Vitamins soluble in fats
We have 4 vitamins soluble in fats. What they are doing?
Together, this vitamin quartet helps maintain eye, skin, lung, gastrointestinal tract and nervous system in good condition. Since vitamins that are soluble in fats for a long period of time are stored in your body, toxic levels can be created if you take supplements.
Vitamin A – Retinol
Carotenoids that convert the body into retinol are called carotenoids of provitamin A. Vitamin A contains retinol, retinal, retinyl esters and retinoic acid.
Disadvantages and application: Excellent for sight. It can reduce the risk of prostate cancer.
Keeps tissue and skin healthy. It plays an important role in the growth of the bones and the immune system. Nutrition rich in carotenoids of alpha-carotene and lycopene reduces the risk of lung cancer. Carotenoids act as antioxidants. Recommended dose: men 900 mcg / day, women 700 mcg / day.
Sources of this vitamin in nutrition: Carrot, sweet potato, pumpkin, green leafy vegetables, tissues, peppers, Chinese cabbage, beef, eggs, peaches, shrimp, fish, butter, cheese cheese, Swiss cheese, mango, beets, cabbage.
The highest concentration of vitamin A is found in sweet potatoes; Only one medium baked sweet potato contains more than 28,000 International Units (IU) of Vitamin A, or 561% of your Recommended Daily Value (DV).
Vitamin D – Calciferol
Holecalciferol = Vitamin D3 = Animal version;
Ergocalciferol = Vitamin D2 = Herbal Version
Disadvantages and application: in children, lack of vitamin D can lead to rahitis, deformed bones, retarded growth and soft teeth.
In adults, lack of vitamin D can lead to osteomalacia, soft bones, spontaneous fractures and tooth decay. Vitamin D helps maintain normal levels of calcium and phosphorus in the blood, which strengthen the bones. Helps to form teeth and bones.
Recommended dose: from 30 to 70 age of 15 mcg / day, after 70 years of age 20 mcg / day.
Sources in nutrition: mushrooms, salmon, mackerel, sardines, tuna, eggs. The most important source: sunlight!
Vitamin E – Tokoferol
Disadvantages and application: The disadvantage was observed only in people with severe malnutrition. It acts as an antioxidant, neutralizes unstable molecules that can damage the cells. Protects vitamin A and certain lipids from damage. A diet rich in vitamin E can help prevent Alzheimer’s disease.
Recommended dose: men 15 mg / day, women 15 mg / day.
Sources of this vitamin: Green leafy vegetables, almonds, sunflower seeds, olives, blueberries, hazelnuts, most seeds, tomatoes, avocados, vegetable oils, margarines made from vegetable oils, wheat germ, walnuts.
Wheat germ oil contains more vitamin E than any other source of food (20.3 mg per serving or 100% DV), however, most people will more easily absorb vitamin E from sunflower seed (37% DV) or almond (34% DV) .
Disadvantages and application: tendency of bleeding and anemia. It activates proteins and calcium that are necessary to prevent bleeding.
Recommended dose: men 120 mcg / day, women 90 mcg / day.
Sources in nutrition: broccoli, green leafy vegetables, parsley, asparagus, horseradish, beans, peas, carrots, eggs, milk.
Vitamins soluble in water
There are 9 vitamins soluble in water. It is a vitamin complex B and vitamin C.
What they are doing?
Although vitamins that are soluble in water have many tasks in the body, one of the most important is to help release the energy contained in the food we consume.
Others help build cells and tissues and build collagen. What made different vitamins in maintaining health, here’s the example:
Vitamin B1 – Tiamin
Disadvantages and application: Symptoms include leg inflammation, weakness of the extremities, rapid heartbeat, islet, anorexia, nausea, fatigue and gastrointestinal problems. Helps to convert food into energy. It is needed for healthy skin, hair, muscles and brain.
Recommended dose: men 1.2 mg / day, women 1.1 mg / day.
Sources of this vitamin: sunflower seed, asparagus, lettuce, mushrooms, black beans, lentils, spinach, peas, eggplant, horseshoe, tomato, tuna, whole wheat, soybeans, watermelons.
Vitamin B2 – Riboflavin
Disadvantages and application: Symptoms include cracked lips, dermatitis, conjunctivitis, photophobia, glycositis, anxiety, loss of appetite and fatigue. Helps to convert food into energy. It is needed for healthy skin, hair, blood and brain.
Recommended dose: men 1.3 mg / day, women 1.1 mg / day.
Sources in nutrition: almonds, soybeans, mushrooms, spinach, yogurt, mackerel, eggs, liver, milk, cheese, meat, green leafy vegetables, whole and enriched grains and cereals.
Vitamin B3 – Niacin
Disadvantages and application: Symptoms include dermatitis, diarrhea, dementia. Helps to convert food into energy. It is needed for healthy skin, blood, nervous system and brain.
Recommended dose: men 16 mg / day, women 14 mg / day. The highest daily dose is 35 mg / day.
Sources of this vitamin in the diet: mushrooms, asparagus, peanuts, brown rice, corn, green leafy vegetables, sweet potatoes, barley, carrots, almonds, celery, beets, peaches, chicken meat, tuna, salmon.
Dried yeast is a premium source of niacin, but also peanuts or peanut butter; one cup of raw peanuts contains 17.6 mg, more than 100% of your DV.
Vitamin B5 – Pantothenic acid
Disadvantages and application: Helps to convert food into energy, to create lipids (fat), neurotransmitters, steroid hormones and hemoglobin.
Recommended dose: men 5 mg / day, women 5 mg / day.
Sources of this vitamins: curd, avocado, whole wheat, mushrooms, sweet potatoes, sunflower seeds, carfiol, green leafy vegetables, eggs, strawberries, chicken, tomato products.
Vitamin B6 – Pyridoxine
Disadvantages and application: Symptoms include pain or inflammation inside the mouth, dermatitis, insomnia, nervousness, depression, irritability and anemia.
Prenatal deprivation leads to mental retardation and blood disorders for newborns.
It helps to reduce the level of homocysteine and can reduce the risk of heart disease. It can convert tryptophan into niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and mood. Helps to create red blood cells
Recommended dose: men 1.7 mg / day, women 1.5 mg / day.
Sources of nutrition: Whole wheat, brown rice, green leafy vegetables, sunflower seeds, potatoes, bananas, spinach, tomatoes, avocados, walnuts, peanut butter, tuna, salmon, pepper, meat, fish, poultry, legumes, tofu soybean, banana and watermelon products.
Vitamin B9 – Folic Acid
Folate is a natural form in food. Folic acid is a synthetic form used in commercially available supplements.
Disadvantages and application: Anemia, leukopenia, thrombocytopenia, weakness, weight loss, cracking and redness of tongue and mouth and diarrhea can be observed.
In pregnancy, there is a risk of low weight and excessive reproduction. Vitalan to create new cells. Prevent damage to the brain and spine of the baby when taken in early pregnancy. It can reduce homocysteine levels, the risk of heart disease, and the risk of colon cancer.
Recommended dose: men 400 mcg / day, women 400 mcg / day. Highest daily dose: 1000 mcg.
Sources of this vitamin: green leafy vegetables, asparagus, broccoli, curry, citrus, spinach, peas, avocado, peanuts, lettuce, tomato juice, banana, cereal, orange juice.
The beef liver has the highest concentration of folate, but if the liver is not your taste, spinach also has a lot of it: 131 mcg per portion (boiled) or 33% of your DV.
Vitamin B12 – Cobalamin
Vitamin B12 must be combined with an intrinsic factor before it is absorbed into the bloodstream. We can preserve the value of this vitamin in a year – but it still needs to be consumed regularly. B12 is a product of bacterial fermentation, which is why it is not present in higher plant foods.
Disadvantages and application: Symptoms include pernicious anemia and neurological problems. Helps reduce homocysteine levels and can reduce the risk of heart disease.
It helps break down some fatty acids and amino acids. Protects nerve cells and stimulates their normal growth. It helps in making red blood cells and DNA.
Recommended dose: men 2.4 mg / day, women 2.4 mg / day.
Sources of vitamins in nutrition: cereals, trout, salmon, tuna, poultry, milk, cheese, eggs.
Vitamin H – Biotin
Disadvantages and application: Consumption of raw eggs over a long period of time can lead to a lack of biotin.
Eggs contain protein avidin, which binds to biotin and prevents its absorption. Biotin helps to convert food into energy and synthesizes glucose. It helps in the production and degradation of some fatty acids. It is needed for healthy bones and hair.
Recommended dose: men 30 mcg / day, women 30 mcg / day.
Sources of nutrition: Green leafy vegetables, nuts, whole grain bread, avocado, raspberry, carfiol, carrots, banana, salmon, eggs, yolks and fish.
Vtamiin C – ascorbic acid
Lack: Symptoms include bruising, infections, lethargy, dental cavities, tissue swelling, dry hair and skin, dry eyes, hair loss, anemia, slow healing of wounds and bone fragility. A long-term deficiency results in scurvy.
Foods rich in vitamin C can reduce the risk of some types of cancer, including those in the mouth, esophagus, stomach and breast. Long-term use of vitamin C protects against cataract.
Helps to create collagen, connective tissue that heals wounds and strengthens the walls of the blood vessels.
It helps serotonin and norepinephrine to act as antioxidants, neutralizing unstable molecules that can damage the cells. Strengthens the immune system.
Toxicity: Possible problems with high doses of vitamin C include kidney stones, scurvy ribs, increased oxidative stress, excess iron absorption.
Recommended dose: men 90 mg / day, women 75 mg / day.
Sources of vitamin C in diet: paprika, kiwi fruit and fruit juices (especially citrus, orange, grapefruit, lemon), strawberries, cranberries, papaya, broccoli, sweet potatoes, pineapple, carfiol, parsley, spinach, tomato.
Most people think of citrus when thinking about vitamin C, but sweet red peppers actually contain more vitamin C than any other food: 95 mg per serving (much more than orange).
Beware of your health and drink enough vitamins, because health is more important than anything in the world.
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