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Vitamins – Sources, Deficiency and Overdosing

July 23, 2013 ena HomeNutrition

About vitamins sources, deficiency and overdosing

Vitamins sources, deficiency and overdosing

vitamin

food source

helps in 

deficiency 

overdosing 

A

Liver, Eggs, Milk and milk products, Yellow and green vegetables, Yellow fruits

Creates and maintains epithelial tissue, bones and teeth, Improves eye see

Night blindness, Rough skin, Slow growth, Teeth lose

Vomiting, Irritability, Growth retardation, liver and spleen damage, Hair loss, Rheumatic pains, High blood pressure

B1

Pork, Sea fish, Eggs, Whole grains, Nuts, Pasta, Bread, Wheat, Mushrooms, Beans, Legumes

Acts in the metabolism of carbohydrates, Stimulates the nervous system, Stimulates appetite

Paralysis and disturbances heart function, Muscle spasms, Mental confusion, Muscle weakness with pain

Shock can occur, but only in abnormal amounts

B2

Milk and milk products, Fish, Meat, Eggs, Green vegetables, Cereals

Is a part of the metabolism of carbohydrates, fats and proteins, Provides liver health, eyes and skin

Skin lesion, especially around the mouth and around the nose, Light sensitivity to and eye itching

    /

B3 – PP (niacin)

Meat, Fish, Eggs, Peanuts

Important for growth and development of the central nervous system

Pellagra

    /

B5 (pantothenic acid)

Not found free in nature

Very important factor in the metabolism and weight maintenance

Neuromuscular disorders

Diarrhea, Possibly nausea

B6

Turkey, Chicken, Cereals, Bread, Liver, Spinach, Cabbage, Broccoli, Carrot, Bananas, Peanuts, Walnuts

Metabolism of protein and fats, Helps insulin and antibodies creation

lesions on the skin and in the corners of the mouth, smooth tongue, convulsions, dizziness, anemia, kidney stones, rheumatism

      /

B7 – H (biotin)

Yolk, Liver, Kidney, Green vegetables, Beans, Nuts, Wheat

Metabolism of proteins, carbohydrates and unsaturated fatty acids, Essential for healthy hair, nails, skin, bone marrow, Nervous system

Depression, Loss of appetite, Muscle pain, Dermatitis

    /

B9 (folic acid)

Citrus fruits, Green leafy vegetables, Broccoli, Pasta, Beans, Nuts

Important in the synthesis of nucleic acids and the maintenance of normal erythropoiesis. In the absence of folic acid can lead to megaloblastic anemia and problems with digestion.

Megaloblastic anemia

   /

B12

Liver, Kidney, Meat, Fish, Eggs, Sea fish, Cheese

Maintains good condition of the nervous system, Improves concentration, memory and balance.

Severe anemia, Neuritis, Nerves disorders

   /

C

Citrus fruits, Cabbage, Parsley, Bell pepper, Broccoli, Tomatoes, Green beans, Strawberries

Antioxidant, Helps iron absorption and collagen, bone and teeth formation and good vascular tone

Scurvy, Bleeding, Rough, Dark dry skin, Decreased immunity and Susceptibility to infections

Possible stone formation

D

Milk, Egg yolk, Tuna, Salmon, Creates the skin when exposed to UV rays

Essential for normal growth and bone formation

In children – deficiency causes rickets, In adult – brittle and fragile bones, muscle contractions and cramps

Vomiting, irritability, weight loss, or delay in physical and mental development

E

Vegetable oils, Wheat, Liver, Dried seeds, Nuts, Vegetables with green leaves

Antioxidant, Protects red blood cells, Responsible for the process of aging and fertility

Anemia, Poor fat absorption

Headache, Vomiting, Fatigue, Bleeding

K

Green leafy vegetables, milk, tomatoes, soy, synthesize in our bodies

Necessary for normal blood clotting

Bleeding

In infants – anemia, jaundice, In adults -vomiting

B9 folic acidvitaminvitamin Avitamin Bvitamin B12vitamin B3 niacinvitamin B5 pantothenic acidvitamin B6vitamin B7 biotinvitamin B9 folic acidvitamin Cvitamin dvitamin Kvitamins defeciencyvitamins overdosingvitamins sources


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