VITAMINS
elements essential to life
These vital substances, present mostly in small amounts in most foods, are essential for growth, development and maintenance of health. Vitamins control the mode of use of other nutrients, promotes the intestinal absorption and allow, together with minerals, the realization of most of the reactions essential for life.
There are 13 vitamins, all essential for health. Only one - or perhaps two - Can be produced in sufficient quantities by the body: Vitamin D, produced by the action of sunlight on the skin, and vitamin K, which can be synthesized by bacteria in the large intestine. The other 11 - and the K and D, where the body does not produced enough - are accessible from an external source: the food we eat.
Some vitamins are soluble in water, more fat and this results in different modes of dispersion, absorption and accumulation in the well. For example, water soluble vitamins (like vitamin C and those belonging to the B complex) are easily dispersed in the cooking water and finally lost in the cases where water is not stored and used for preparing soups or broths.
The body can not store water-soluble vitamins. If excessive amounts are ingested, the non-absorbed or not used, so excess is excreted in feces or urine. This means that the water-soluble vitamins B and C must be brought daily. The fat-soluble vitamins, namely those that dissolve in fat (A, D, E and K) may instead be stored in the liver. There is therefore no need to take daily, but their consumption should be possible to ensure regular coverage of needs.
As these vitamins can be stored, the introduction excessive amounts can be harmful.
More food is fresh and coming to their natural conditions, the higher the vitamin content, any method of cooking (because of heat), exposure to light or cold storage, and many industrial processes can cause loss of vitamins or decrease their level of activity. Water-soluble vitamins are particularly "fragile" deteriorate to high or low temperatures and exposure to strong sunlight. Potatoes, for example, have a high content of vitamin C when fresh, but they can not be eaten raw and are usually stored for long periods of time, is important in order to keep the substance, kept in a safe and not too long. Even vitamin capsules should be stored in a cool dry place, preferably in the dark.
who enjoys good health and follow a balanced diet, usually does not need vitamin supplements. In contrast, an excess can present the same risk of dangerousness insufficient intake. In particular, the fat-soluble vitamins A and D can accumulate in the body, reaching toxic levels. It 'important, then, follow the recommended dosage, if you take supplements.
supplementation with vitamin may be needed in particular periods, as in case of illness or when the body is subjected to efforts or special requests, such as during pregnancy. Women taking the contraceptive pill often require supplements of pyridoxine (vitamin B6), while postmenopausal women, the elderly or those who drink much alcohol may need vitamin supplements. Vegetarians, especially those who take a full diet, running the risk of vitamin B12, which is useful for the proper functioning of the nervous system. Vitamin supplements or yeast should compensate for the relative deficit.
vitamins: benefits (EB) when they are in sufficient quantities in the body and effects of deficiencies (EC) of them in the body
Vitamin A (retinol) - Fat soluble.
EB - sight, especially in low light, healthy skin and mucous membranes, resistance to infection. Sometimes used to treat acne. Caution: High doses can be toxic.
EC - night blindness (poor vision in dim light adaptation), damage to the cornea and eventually blindness, ear infections, conjunctivitis and respiratory infections, dry skin, brittle hair and hair loss, weight loss and impaired growth.
Vitamin B1 (thiamin) - soluble in water.
EB - metabolize carbohydrates to provide energy, muscles and nervous system healthy, pain-relieving it is possible that increases in learning ability.
EC - lack of appetite, nausea, constipation, irritability, difficulty in breathing, slowed heartbeats. Severe impairment: beri-beri and possibly death.
Vitamin B2 (riboflavin) - soluble in water.
EB - the metabolism of carbohydrates, fats and proteins, healthy skin and mucous membranes.
EC - inflammation of the tongue and lips, chapped lips, scaly scalp and hair loss, sensitivity to light, trembling, dizziness, insomnia.
Vitamin B3 (niacin, nicotinic acid) - water soluble. EB
- efficient blood circulation, control of blood cholesterol, smooth functioning of the glands adrenal, skin and nervous system healthy, appetite.
EC - loss of appetite, nausea, gastroduodenal ulcers, diarrhea, insomnia, irritability, depression. Severe impairment: pellagra (digestive disorders and skin lesions).
Vitamin B5 (pantothenic acid) - water soluble.
EB - absorption of fats and carbohydrates, healthy skin and hair, healthy nervous system, production of antibodies against infection.
EC - failure in humans is unlikely. Among the few symptoms, tendency to allergies and infections, asthma, cramps, fatigue and insomnia.
Vitamin B6 (pyridoxine) - soluble in water.
EB - manufacturers of antibodies against infection, formation of red blood cells, protein metabolism.
EC - is not failure in humans.
Vitamin B9 (folic acid) - water soluble.
EB - proper function of vitamin B12, red blood cell formation, absorption of proteins, fats and carbohydrates and their metabolism.
EC - lack of vitamin B12, anemia, fatigue, weakness, difficulty in breathing, irritability, insomnia, confusion, memory difficulties.
Vitamin B12 (cyanocobalamin) - soluble in water.
EB - proper function of folic acid, formation of red blood cells, healthy nervous system, summary nucleic acid and protein metabolism of fats, proteins and carbohydrates, prevention of cell degeneration.
EC - folic acid deficiency, loss of appetite, fatigue, irritability, anemia. Severe impairment: degeneration of the nervous system, which creates difficulties in movement and speech.
Biotin - soluble in water.
EB - fat metabolism, synthesis of glucose, if the diet contains little carbohydrate.
EC - very rare.
Vitamin C (ascorbic acid) - water soluble.
EB - skin, bones, tendons, cartilage, ligaments, blood vessels, gums and teeth, energy production and growth; resistance against infections, wound healing, iron absorption, control of blood cholesterol.
EC - bleeding and sensitive gums, tooth loss, poor defenses against infection, fragile joints, degeneration of muscle fatigue, weakness, irritability, anemia. Severe impairment: scurvy, which can be lethal.
Vitamin D (cholecalciferol) - fat soluble.
EB - absorption of calcium and phosphorus for healthy bones and teeth. Caution: High doses can be toxic.
EC - loss of bone, tooth decay, cramps, muscular weakness. Severe impairment: rickets, osteomalacia (in the adult form of rickets).
Vitamin E (Tocopherol) - fat soluble.
EB - healthy cell membranes (it may delay the effects of aging), healthy blood cells, increase of defense against infections, probably fertility.
EC - rare, dull hair, muscle weakness, ability to hypertrophy (increase in volume) of the prostate.
Vitamin K (menadione) - fat soluble.
EB - blood clotting.
EC - very rare, but may be caused by prolonged use of antibiotics: spontaneous subcutaneous bleeding, epistaxis, diarrhea.
WARNING: The above information are for illustrative purposes only, not constitute and do not come from prescription or medical advice. This information is taken from the collection of information from different Web sites and books.
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