Vitamin Dictionary
Vitamins are organic substances necessary for the growth and functioning of the organism, that the body produces in insufficient quantities to cover its needs (vitamins B6, B8, D, K), or which can not be synthesized. Because of this most vitamins have to be received with the food.
There are 13 essential vitamins, lack of which affects the normal functioning of the body: A, B complex of vitamins (B1, B2, B3, B6, B12), C, D, E, K, pantothenic acid, biotin, folic acid.
Vitamins are grouped into two categories, from the nutritional point of view:
- fat-soluble (A, D, E, K), that are deposited into soluble and liver tissues
- water-soluble (C, P, B), which the body uses immediately or loses via urine.
Each vitamin has specific, well-established roles in the operation of the human body.
Vitamins are grouped into two categories, from the nutritional point of view:
- fat-soluble (A, D, E, K), that are deposited into soluble and liver tissues
- water-soluble (C, P, B), which the body uses immediately or loses via urine.
Each vitamin has specific, well-established roles in the operation of the human body.
Vitamin A - is an essential nutrient for maintaining the integrity and health of skin and mucous membranes, but is also important in maintaining bone health, teeth (especially during growth). This vitamin provides eye adaptation to darkness, normalizes growth and reproduction, increases the integrity of the skin, mucous membranes, skeleton, teeth, resistance to infections, stimulates glycogen synthesis in the liver and cholesterol content in blood, also it participates in the synthesis of steroid hormones and sex.
Vitamin A is contained in the following products: eggs, meat, milk, cheese, sour cream, viscera (liver, kidney), fish (cod), fish oil.
Vitamin A is contained in the following products: eggs, meat, milk, cheese, sour cream, viscera (liver, kidney), fish (cod), fish oil.
Vitamin B1(thiamine) helps to burn carbohydrates and protein, to normalize nervous system function, participates in the process of growth. Decreased levels of thiamine in the body may cause insomnia, irritability, pain and numbness in the limbs, reduced physical and mental work capacity. These pathological changes occur more often if there are consumed large amounts of intake carbohydrates without corresponding with an increase of thiamine.
Wheat germ, whole wheat, peas, beans, so-called enriched flour, fish, peanuts, and meat are all good sources of vitamin B1.
Wheat germ, whole wheat, peas, beans, so-called enriched flour, fish, peanuts, and meat are all good sources of vitamin B1.
Vitamin B2 (riboflavin) participates in cellular respiration, protein metabolism, increases resistance to toxic substances and microorganisms. B2 deficiency causes damage to the tongue, conjunctivitis, lacrimation, hair loss, decrease in liver glycogen content and body resistance to infection, retains body growth.Riboflavin is contained in beer and food yeast, liver, meat, egg white, fish, nuts, soybeans, tomatoes, cauliflower.
Vitamin B3 is an important factor in feeding, participating actively in the metabolism of proteins, carbohydrates and lipids. In addition, niacin is essential for the body, ensuring the proper functioning of the central nervous system, stimulates gastric secretion, increases blood sugar and lowers cholesterol, maintains healthy skin, tongue and digestive tissues, cerebral and coronary circulation favors, lowers blood pressure, etc.
Vitamin B3 is found in both animal sources, as well as plant sources. Animal sources of vitamin B3 are: anchovies, tuna, liver, beef, poultry, eggs, dairy. Plant sources of vitamin B3 are: mushrooms, lettuce, tomatoes, green beans, broccoli, spinach, peanuts, sunflower seeds, mustard, potatoes, peppers, olives, etc.
Vitamin B3 is found in both animal sources, as well as plant sources. Animal sources of vitamin B3 are: anchovies, tuna, liver, beef, poultry, eggs, dairy. Plant sources of vitamin B3 are: mushrooms, lettuce, tomatoes, green beans, broccoli, spinach, peanuts, sunflower seeds, mustard, potatoes, peppers, olives, etc.
Vitamin B6 (pyridoxine) is involved in amino acid metabolism, promotes growth and the functioning of nerve cells, participates in the synthesis of urea and prevents the depositing of cholesterol on artery walls. Vitamin B6 deficiency is manifested by anemia, accumulation of free iron in blood serum, liver, spleen, causing decreased resistance to infection
Vitamin B6 is found in plant products, especially avocados, nuts, yeast, green beans, the cabbage, spinach and animal products - meat, chicken, fish, liver, egg yolk, etc.
Vitamin B6 is found in plant products, especially avocados, nuts, yeast, green beans, the cabbage, spinach and animal products - meat, chicken, fish, liver, egg yolk, etc.
Vitamin B12(cyanocobalamin) is important for the formation of red blood cells and for maintaining nervous system health. It is also necessary for rapid synthesis of DNA during cell division. This vitamin helps maintaining a healthy nervous system, as well as playing an important role in the metabolism of essential fatty acids. Vitamin B12 deficiency can lead to nerve degeneration and irreversible neurological damage.
Vitamin B12 is found in liver, kidney, eggs, milk, meat, fish, beer and food yeasts.
Vitamin B12 is found in liver, kidney, eggs, milk, meat, fish, beer and food yeasts.
Vitamin C- Ascorbic acid is an antioxidant important in normal development of teeth and gums in the process of mineralization of the skeleton. It promotes wound and skin healing (the synthesis of collagen), strengthens the immune system, thus ensuring protection against microbial and viral infections. It is involved in facilitating iron absorption and increasing the body's resistance to various toxic substances in the environment.
We can find vitamin C in fruits and vegetables (citrus, apples, blueberries, cabbage, carrots, potatoes, peppers, dill, parsley, strawberries, strawberry, rosehip).
We can find vitamin C in fruits and vegetables (citrus, apples, blueberries, cabbage, carrots, potatoes, peppers, dill, parsley, strawberries, strawberry, rosehip).
Vitamin D- the natural form of vitamin occurs through the action of ultraviolet light on a constituent of sebum secreted by the skin. Experts believe that exposure to the sun three times a week for 10-15 minutes, is sufficient to stimulate the synthesis of this vitamin, the body providing the necessary quantity. Vitamin D facilitates the absorption of calcium and deposits it in bones and teeth (thus providing an increased resistance of these structures).
Vitamin D is found in eggs, dairy, fish oil, cream, mushrooms and some cereals.
Vitamin D is found in eggs, dairy, fish oil, cream, mushrooms and some cereals.
Vitamin E- or tocopherol, is an important antioxidant substance. It is a vitamin with roles in maintaining normal structure and function of reproductive organs in providing trophic muscular system. Hepatoprotective effect has been shown (by the synthesis of products), to stimulate cell proliferation role and to form red blood cells, and facilitate the use of vitamin K in the body.Products containing this vitamin are eggs, liver, milk, black bread, sunflower oil and dried legumes.
Vitamin K- a vitamin although not essential, plays an indispensable role in the coagulation (procoagulants effects). Recent studies show that vitamin K is involved in maintaining bone strength and structural integrity in the elderly.
This vitamin may be found in liver and fish flour in milk, eggs, meat, lettuce, nettles, spinach, tomatoes, green peas.
This vitamin may be found in liver and fish flour in milk, eggs, meat, lettuce, nettles, spinach, tomatoes, green peas.
Pantothenic acid- or vitamin B5, is an essential water-soluble vitamin involved in the metabolism and synthesis of carbohydrates, proteins, lipids, particularly cholesterol (through a training which contributes to coenzymes, coenzyme A). Its presence is important in pregnancy, promoting the development of normal gestation.
Next aliments are rich in pantothenic acid: acid food and beer yeast, bran cereals, legumes, liver, meat, fish, carrots, cauliflower, tomatoes.
Next aliments are rich in pantothenic acid: acid food and beer yeast, bran cereals, legumes, liver, meat, fish, carrots, cauliflower, tomatoes.
Biotin (Vitamin H)normalizes the metabolism of lipids and carbohydrates. The lack of biotin causes dry skin, reduced appetite and body weight, there appears general weakness and drowsiness. Insufficiency of biotin increases especially after eating raw egg whites.
Vitamin H is synthesized by intestinal flora, from ingested food (and food yeast, egg yolk, liver, fresh vegetables).
Vitamin H is synthesized by intestinal flora, from ingested food (and food yeast, egg yolk, liver, fresh vegetables).
Folic acid- works closely with vitamin B12 and is involved in the formation of red blood cells. The presence of DNA synthesis is necessary (and thus folic acid is involved in tissue growth and development, which it strictly controls). Folic acid has protective roles for the fetus, which protects against the development of various birth defects, so pregnant women should be very careful about the level of this vitamin.
Folic acid is contained in: plant leaves, liver, kidneys, yeast food and beer.
Folic acid is contained in: plant leaves, liver, kidneys, yeast food and beer.
