Vitamins
Vitamins are essential for the proper functioning of the body. Several diseases are caused by lack of vitamins. The first vitamin (B1) was discovered in 1912. Vitamins are classified into two categories: fat soluble and water soluble.
Fat-soluble vitamins (A, D, E, K) can dissolve in fats. They accumulate in various organs, especially in the liver, which preserves them. The excessive consumption of fat-soluble vitamins can be toxic to the body.
Water-soluble vitamins (C, B1, B2, B3 or PP, B5, B6, B8 and B12 or H) can dissolve in water. Unlike fat soluble vitamins, most water-soluble vitamins do not accumulate, because they are easily eliminated through urine. You need to consume these vitamins every day. An overdose of most water-soluble vitamins has no adverse effects, however, an excess of vitamin C could, in the long term, lead to kidney problems in some people.
Générament, a balanced diet (fruit, vegetables, legumes, cereals, meat, fish, dairy products ...) covers the needs for vitamins and vitamin supplements are unnecessary.
Some situations or diseases can cause vitamin deficiency, such as a lack of sun exposure (D), smoking (C), alcohol (B), pollution (A) or the contraceptive pill (A). The pharmacist or doctor may suggest a vitamin supplement if necessary.
Vitamins degrade during cooking, promote rapid cooking and consume immediately. First, choose fresh produce. If there is doubt about the freshness, prefer frozen products, they have retained most of the vitamins.
MAIN VITAMINS
(daily requirement) * | MAIN SOURCES | DEFICIENCY | Vitamin A
(1 mg) | fish liver oils, vegetables, dairy products | xerophthalmia, night blindness | | vitamins B | yeast, cuticle of rice, liver and kidneys of animals | - | antineuritic
vitamin B1 (1.5 mg) | - | beriberi, polyneuritis | vitamin
B2 (1.6 mg) | - | skin disorders and mucous | Vitamin B5
(10 mg) | - | stunted growth, skin disorders | vitamin B6
( 2 mg) | - | skin disorders and neurological | B12 antianemic
(3 g) < /td> | liver, kidney, egg yolk | pernicious anemia |
antiscorbutic vitamin C (100 mg ) | fresh fruit, vegetables | scurvy,
less resistant to infections | vitamin D
(D2 and D3) antirachitic
(10 mcg) | fish liver oils, dairy products | disorders calcification (rickets, osteomalacia) |
fertility vitamin E (12 mg) | Grains germ | arrest of spermatogenesis, abortion | | vitamin F | vegetable oils | skin disorders | vitamin H
(200 mcg) | kidneys, liver, egg yolk
| skin disorders |
vitamin K (K1 and K2) antihemorrhagics
(45 mcg) | green plants | bleeding | | vitamin P | fruit | hair disorders | antipellagreuse
niacin (18 mg) | yeast, mammalian liver | pellagra, nervous | Main source : Larousse
* Average daily vitamin needs. The need varies with age, size, sex and activity. 11 juin 2010
| The text above is for information purposes only. Only a doctor can diagnose a disease. No treatment (medication or scheme) should be undertaken without consulting a health professional. |
This article is a translation of Vitamines. Thank you to report an error.
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