Vitamins in food
There is no doubt that it has become clear to witness the impact of vitamins on the body that fall short of the normal level or increased by
Here we put them in order to be readily accessible to all and take advantage of them.
1.
TP Vitamin A prevents infection Bashy night (Night Blindness) and other eye diseases,
2.
In addition to some skin diseases such as acne (Acne Vulgaris)
3.
And it strengthens the immune system and helps to heal ulcers, stomach and intestine.
4.
This important vitamin also slows down the aging process
5.
The body can not use protein and benefit from it than the existence of a vitamin.
6.
The carotenoids or Aldzraiyat: --
7.
Is a group of compounds closely related to vitamin A
8.
And in some cases can act also as can be converted to vitamin A
9.
Some work as an anti-oxidant, or have other important functions.
10.
And the most well known is beta-carotene Beta Carotene,
11.
When you eat or supplements containing beta-carotene, it is converted to vitamin A in the liver,
12.
And according to recent reports, the beta-carotene helps prevent cancer by eliminating free slots (canvas free) Free Radicals or equivalence.
Vitamin A and beta carotene
Vitamin A & Carotenes
Dry cornea and conjunctiva
Night blindness
Dry skin and hair and brittleness
Vitamin D deficiency leads to
As well as anemia
Vulnerability
Poor physical growth
Egg yolk
Butter
Fish liver oils
Liver
Sources
Animal sources
Mango
Plum
Peach
Apricot
Plant sources
Parsley
Mint
Lettuce
Islands
Pumpkin
Leafy green vegetables
Yellow potatoes
Broccoli
The body requires to 4000 IU of vitamin A daily.
Need Daily
1.
If you suffer from liver disease, do not address Kitamen a dose of more than 10 thousand international units daily
2.
Pregnant women, do not got a lot of as well as more than 10 thousand international units of vitamin A daily
3.
Children, they should not eat more than 18 thousand international units of vitamin A daily for more than a month
Warnings
*
Eating large amounts of vitamin A and for long periods can be toxic to the body (and mainly to the liver). And high levels of vitamin A in the body to the border of toxic lead to:
1.
Abdominal pain
2.
Not the onset of menstruation
3.
Enlarged liver and spleen
4.
Hair loss and itching skin
5.
Disorders in the stomach and intestines and the nausea and vomiting
6.
Pain in the joints
*
Poisoning does not occur when dealing with beta-carotene may occur, but only some change in color of skin, which becomes tilted to the color yellow-orange.
Excessive intake of a Vitamen
Antibiotics, laxatives, and some statins impede the absorption of vitamin A
Feedback
*
Vitamin B1 (Thiamine) is one of the vitamins of group B vitamins. And this group helps to maintain the health and safety of nerve and skin and hair, liver and mouth as well as to maintain proper muscle activity in the gastrointestinal tract (gut), and normal brain function. And help the group B vitamins for energy production through its work with enzymes to help Coenzymes, and may be useful in alleviating depression and anxiety.
1.
Activate blood circulation.
2.
The production of hydrochloric acid and thiamine.
3.
Help in the formation of blood cells.
4.
Improves cognitive activity.
5.
Metabolism of carbohydrates.
6.
And brain function.
7.
Taking the B vitamins is very important for the elderly because the rate of absorbed decreases with age.
*
There was even a satisfactory cases diagnosed as Alzheimer's disease, then turned out to be a lack of vitamin B 12.
Vitamin B1 (Thiamine)
Vitamin B1 (Thiamine)
Gastrointestinal and intestinal
And enlarged liver and spleen
Incidence of beriberi
Vitamin D deficiency leads to
Fatigue
Constipation
Nerve
Swelling of the body
Tingling hands and feet
Loss of appetite
Muscular dystrophy
Rapid forgetting
Fish
Egg whites
Liver
Sources
Animal sources
Parsley
Fennel seeds
Track
Brown rice
Plant sources
Pea
Peanut
Rice bran
Beans
Oats
Nuts
Whole grains
Wheat germ
Burdock
Mint
Broccoli
Beer yeast
The body needs to 1,2 milligrams per day for men and 1,1 mg per day for women of vitamin B-1
Need Daily
*
Antibiotics and sulfa drugs and birth control pills may cause a decrease in the levels of thiamine in the body.
*
Eating a diet rich in carbohydrates than your body needs thiamine.
Mullah Moments
1.
Vitamin B-2, riboflavin is needed to form red blood cells and the production of antibodies and cellular respiration and growth,
2.
And it reduces eye strain
3.
Importance in the prevention of the white-water in the eye.
4.
Vitamin B-2 helps in the metabolism of carbohydrates, fats and proteins,
5.
With the assistance of vitamin A, it maintains the mucous membranes in the digestive tract intact,
6.
Riboflavin and facilitate consumption of tissues for oxygen in the skin and nails and hair
7.
Prevents infection crust scalp and helps to absorb iron and vitamin B-6 in the intestine.
8.
Riboflavin is of great importance because the deficiency during pregnancy can harm the developing fetus in the womb, even if they did not show signs of vitamin D deficiency on the pregnant mother.
Vitamin B 2 (riboflavin)
Vitamin B2 (Riboflavin)
Has no symptoms include skin inflammation
Hair Loss
Cracks and ulceration of the mouth angles
Vitamin D deficiency leads to
Ocular disorders
Dyspepsia
Infections, mouth and tongue
Hypersensitivity to light
Rotor
Skin damage
Egg whites
Cheese
Milk
Animal sources
Meat
Poultry
Fish
Currants
Beans
Whole grains
Spinach
Plant sources
Alosparajs
Avocado
Broccoli
Cabbage
Alfalfa
Nuts
Treacle
Mushrooms
Mint
Ginseng
Fennel seeds
Chamomile
Sage
Parsley
The body needs to 1,3 mg per day.
Need Daily
*
Factors that increase the need for the body of vitamin B 2 (riboflavin), including
1.
Pill
2.
Strenuous exercise
Mullah Moments
*
Vitamin B-2 crash easily influence
1.
Light
2.
Antibiotics
3.
Alcohol
*
The vitamin B 3 or niacin Niacin, also called in many of the references nicotinic acid Nicotinic Acid
*
Effective image in the body are Alaniasinamed Niacinamide,
1.
And is necessary for the natural circulation of the blood and the integrity of the skin,
2.
It also helps in the performance of the nervous system's functions
3.
And in the metabolism of carbohydrates, fats and proteins
4.
And in the production of hydrochloric acid in the stomach
5.
He is playing a role in the processes of bile and gastric juice
6.
And niacin reduces cholesterol in the blood
7.
And in the production of sex hormone
Vitamin B 3 (niacin)
Vitamin B3 (Niacin)
Roughness of the skin and cracking
Lead to niacin deficiency disease pellagra Pellagra,
Vitamin D deficiency leads to
Passion Parties
Smell of the same
Diarrhea
Depression and insomnia
And a reduction in blood sugar
Loss of appetite
Indigestion
Headache
Blisters in the skin
Sores in the mouth
Fatigue
Roundabout
Red meat
Fish
Beef liver
Animal sources
Chicken
Milk
Eggs
Whole wheat products
Wheat germ
Beer yeast
Plant sources
Peanut
Cheese
Islands
The body needs 16 milligrams per day
Need Daily
*
Pregnant women and people with diabetes or glaucoma or gout, or liver disease or stomach ulcers should remain vigilant when using niacin supplements.
*
The use of more than 500 milligrams per day of vitamin A may cause liver damage if sustained for a long time
Warnings
*
Vitamin B 5 or pantothenic acid Pantothenic Acid, also called vitamin anti-tension,
*
This vitamin is an essential element in the installation (Assistant enzyme a) Coenzyme A and is a chemical vital intervention in many essential metabolic functions, and pantothenic acid.
1.
And it plays a role in the production of adrenal gland hormones
2.
Formation of antibodies
3.
Assist in the use of vitamins and their representation
4.
Help in converting fat and carbohydrates and proteins into energy
5.
Required by all cells of the body
6.
Enters in the production of chemical tanker shipments nerve
7.
Necessary for the performance of the gastrointestinal tract of the normal functions
Vitamin B 5 (pantothenic acid)
Vitamin B5 (Pantothenic Acid)
Tingling in the hands
Nausea
Headache
FATIGUE
Vitamin D deficiency leads to
Eggs
Saltwater fish
Liver
Beef
Animal sources
Whole wheat
Nuts
Beer yeast
Fresh vegetables and legumes
Plant sources
The body needs to 5 mg per day
Need Daily
*
Vitamin B-6 or Baerodoudi Pyrodoxine included in many bodily functions including more than any other food component almost.
1.
Helps to maintain the balance of sodium and potassium
2.
Activates red blood cell formation
3.
Necessary for the nervous system and the functions of the natural brain
4.
And vitamin B-6 plays a role in immunity against cancer
5.
Help in the prevention of atherosclerosis
6.
And for configuring Alhamadin Alnoyen DNA and RNA, which contain the genetic information on the operations of reproduction of all body cells
7.
And also inhibits the toxic substance called homocysteine, which HomoCysteine attacking the heart muscle and allow the accumulation of cholesterol on the heart muscle
Vitamin B-6 (Baerodoudi)
Vitamin B6 (Pyrodoxine)
Conjunctivitis
Tongue sores
Cracked skin
Nausea
Headache
Vitamin D deficiency leads to
Memory impairment
Learning difficulties
Delayed the healing
Arthritis
Loss of appetite
Anemia (anemia)
Convulsions
Hair Loss
Spinach banana flesh islands
Beer yeast
Plant sources
Broccoli
Avocado
Walnuts peas
Soybean
The body needs to 1,3 mg per day
Need Daily
*
Antidepressants and estrogen therapy and oral contraceptives may increase the body needs for vitamin B-6
*
Diuretics and drugs Alkotizon crashes absorb this vitamin from the intestine
Mullah Moments
*
Vitamin C or ascorbic acid Ascorbic acid
1.
Antioxidant and the body needs for tissue growth and repair
2.
For the safety of the gums.
3.
Essential in the formation of collagen Collagen
4.
In the performance of the adrenal gland Adrenal Gland functioning
5.
Active healing wounds and burns
6.
Protects against blood clotting and bruising of the
7.
Increases the intestinal absorption of iron
Vitamin C (C)
Vitamin C (Ascorbic Acid)
Thorough bleeding under the skin
Poor wound healing
They are very weak and in the body
Disease scurvy
Vitamin D deficiency leads to
Bone problems
Swelling in the body
Bleeding gums
Avocado
Vegetables
Citrus
Fruit
Plant sources
Paprika
Cabbage
Strawberry
Guava
Berries
Broccoli
Spinach
Radish
The body needs 60 milligrams per day
Need Daily
*
May reduce the sedative and anti-depressants and anti-clotting pill and levels of vitamin C in the body
*
Smoking causes severe lost of vitamin c
Mullah Moments
Quantity Balmelligram
Gender
C content of vitamin c
In some foods
74
Kiwi 1 pill
158
Fresh broccoli (boiled) ½ cup
341
Pimento cool (yellow) 1 large bead
109
Chili peppers (NY) half a cup
75
1 orange bead
42
½ cup strawberries
57
Manga 1 pill
188
Papaya 1 pill Central
31
1 lemon bean
28
1 sweet potato bean central
23
Tomatoes 1 pill
*
The body needs vitamin D or cholecalciferol Calciferol
1.
To absorb calcium and phosphorus from the intestine and make use of them
2.
Vitamin D protects against muscle weakness
3.
Enters in the process of pacemaker
4.
Is necessary for thyroid function
5.
Natural process of blood clotting
6.
And is necessary for growth, and is especially important for growth and normal development of bones and teeth in children
7.
And it is also important in the prevention of osteoporosis Osteoporosis and lack Alcalsiewm in the blood and treated, and strengthens the immune system
Vitamin D (d)
Vitamin D
*
Vitamin D deficiency leads to severe disease rickets Rickets in children and osteomalacia Osteomalacia and is a similar case in the adult
*
Grades at least the severity of the shortage had been characterized by loss of appetite and a sense of burning in the mouth and throat, diarrhea and insomnia, and disturbances of vision
Vitamin D deficiency leads to
Eggs
Dairy products
Fish liver oil
Animal sources
Tuna
Sardines
Salmon
Vegetable oils
Potatoes
Oats
Plant sources
*
Consists of vitamin D in the body influence the sun's rays
*
The body needs to 200 IU per day for men and 200 IU per day for women of vitamin D.
Need Daily
*
Intestinal disorders and disorders of liver and bile Craw hinder absorption of vitamin D
*
As well as some diuretics, such as Alklorthiazaid Alheidrokhlorotheiazaid and cause an imbalance in the ratio between calcium and vitamin D in the body
Mullah Moments
1.
The body needs vitamin K to the production of prothrombin ProThrombin necessary for blood clotting
2.
Is also essential for bone formation and repair
3.
And also necessary for the creation of material Aloostioukalcin and is a protein found in bone tissue, which it crystallized calcium salts and thus helps to prevent osteoporosis
4.
And vitamin K plays an important role in the intestine and helps to convert glucose to glycogen Glucose and Glycogen is stored in the liver, which activates the health functions of the liver.
Vitamin K
Vitamin K
May lead to vitamin A deficiency, abnormal bleeding or (internal bleeding).
Vitamin D deficiency leads to
Liver, egg yolk
Animal sources
Dark green leafy vegetables, cabbage, broccoli Alosparajus
Plant sources
Wheat, soybean oat
The body needs daily to 80 mcg for men and 65 mcg per day for women
Need Daily
Antibiotics hinder the absorption of vitamin K.
Mullah Moments
*
For pregnant women: do not consume high doses of synthetic vitamin K (Menadione) during the last weeks of pregnancy because it may lead to the interaction of toxicity in the newborn.
Warnings
Quantity Balmaekerogram
Gender
Content of vitamin K as
In some foods
25
One large egg
76
Soybean oil 1 tablespoon table
36
1 cup wheat bran
52
Cabbage (NY) half a cup
28
Tomatoes, one tablet
199 Green Tea
131
Spinach (iced) cup
Here tocopherols or vitamin
1.
Is an anti-oxidant and is important in the prevention of cancer and diseases of the heart and blood vessels,
2.
And is necessary for tissue repair and bond in the treatment of pre-menstrual syndrome Pre-Menstrual Tension
3.
And helps prevent infection cataract in the lens of the eye Cataract
4.
Improve athletic performance and loosen the muscle contractions of the leg and maintain the integrity of the nerves and muscles
5.
And strengthens the wall of capillaries.
Vitamin E (tocopherols)
Vitamin E (Tochopherol)
Could include lack of signs of infertility in men and women and disturbances in menstruation
Lead to the destruction of red blood cells and nerve damage
Vitamin D deficiency leads to
Occurrence of spontaneous abortion
Deterioration of the nervous strain.
Milk
Fish
Meat
Animal sources
Beans
Dark green leafy vegetables
Vegetable oils
Plant sources
Whole grains
Seeds
Nuts
The body needs 10 milligrams per day for men and 8 milligrams per day for women
Need Daily
*
There is a correlation between the increase in cases of vitamin A deficiency in her food and over-dependence on processed foods and low consumption of natural sources of food.
*
The body needs zinc to maintain the normal level of vitamin E in the blood.
Mullah Moments
* If you are taking anti-coagulant (blood Prosecutors in row over Anti-Coagulants), do not address the more than 1200 IU of vitamin E,
* If you suffer from diabetes or rheumatic heart (Rheumatic Heart Disease), or excess in the activity of the thyroid gland (HyperThyroidism) does not address more than the dose prescribed in such cases of vitamin E..
Warnings
Quantity Balmelligram
Gender
Content of vitamin E. E
In some foods
26.94
Wheat germ oil 1 tablespoon table
7.14
Sunflower oil 1 tablespoon table
2.96
Corn oil 1 tablespoon table
2.55
Soybean oil 1 tablespoon table
2.32
1 avocado bean
1.72
Olive oil 1 tablespoon table
1.65
Mayonnaise 1 tablespoon table
1.6
Margarine 1 tablespoon table
Assistant · enzyme Q10 is a vitamin-like substance, its effect on the body similar to the impact of vitamin E may even be stronger as an antioxidant. And also called Oubikton
· Plays a vital role in energy production in every cell in the body, and research has shown that Q10 supplements have the ability to counteract the histamine Histamine
· Useful for people who suffer from allergies, asthma or mental illness
· And used by many doctors for the treatment of disorders of mental functions, such as those associated with schizophrenia Schizophrenia and Alzheimer's disease Alzheimer's Disease.
• In a study conducted by scientists at the University of Texas and lasted for 6 years it was found that people who suffer from congestive heart failure, Congestive Heart Failure and eat Assistant enzyme Q10 in addition to conventional therapy have the opportunity to stay alive for a period exceeding 3 years by 75% compared with only 25% of people who ate conventional therapy only.
Assistant enzyme
Q10
*
Contain mackerel, salmon and sardines, the largest quantity of Assistant enzyme Q10, and there are also beef and peanuts and spinach.
Sources
*
It should be noted that the amount of ready enzyme Q10 in the body diminish with age, so it must be added to the diet of persons over the age of fifty.
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