Principal Nutrients

VITAMINS

In the human body, vitamins are used exclusively for feeding purposes, except for vitamin D, it also used for solar radiation (ultraviolet). Liposoluble vitamins: A, D, E, F, y K; hydrosoluble vitamins: B and C

Liposoluble vitamins: they are stored in the organism and are provided regularly. Hydrosoluble vitamins: must always be available. We may only find vitamin A in animal foods, in vegetable we can find it as a provitamin (carotene).

Daily Recommended Vitamin Dosage

Vitamin A: DDR 5.000UI action : Used for eye health, skin, hair and mucous. Beta Carotene is found in vegetable foods. It is transformed into vitamin A inside the body. Vitamin A  deficits caused skin disorders, mucous, vision darkness disorders. Excessive supply causes bone alteration and tissue hemorrhages. Deficit: The organism stores this vitamin for long periods of time. Lack of this vitamin causes vision loss, skin dryness and decreases infection resistance

Vitamin C (ascorbic acid) : DDR 60 mg action : prevents scorbut, and promotes protein formation of the conjunctive tissue. Help wound healing, metabolic functions. Improves fever inmunity and colds. Promotes normal cell development.Vitamin C increases calcium  absorption and iron usage.

More vitamin C is required in emotional stress situations, traumatisms, and operations. Smoking, pregnancy pills, aspirins, all obstruct its efficiency.

Deficit. :  The symptoms of lack of lack vitamin C can appear 1 month after last taken.
Its causes wounds healing deficiency, small gum hemorrhages. Articular pain insomnia, badmood.

Vitamin D (calciferols) DDR 200 Ul Liposoluble, is stored in the organism, vital for calcium and phosphorus absorption and storage. Help bone and teeth growth. Prevents raquitism and osteoporosis. Also called solar vitamin, sun exposure produces a chemical fat reaction which produces vitamin D. Cholesterol reduction medication and magnesium containing antiacids obstructs its proper absorption.

Deficit. : Reduces child growth capability. Respiratory infection tendency. Prolonged deficit produces raquitism, bone weakness, and fracture tendency.

Vitamin E (tocoferols) DDR Men 15UI, Women 12UI.
Liposoluble: part of cellular membranes. keeps body unsaturated fats, keeps body fats and prevents damages to the circulatory system and alterations. Prevents blood coagulation inside veins and stops abnormal grease acid decomposition having a antiaging and antisterility effect. Promotes muscle and tissue formation.

Deficit: cardiopathies, cataracts, neurological, affects vision, nervous system and muscles.

Vitamin K DDR 80mcg Men, 65mcg Women. Liposoluble, has a antihemorragic effect. Its presence stimulates coagulation protein having a anti hemorrhaging effect. Intestinal Bacteria action causes its synthesis. Antibiotics may collaborate due to lack of absorption

Deficit: It becomes common unless lack of fat assimilation occurs (Crohn disease). Lack of Vitamin causes hemorrhages and prevents coagulation.

Vitamin B1 (thiamin) DDR Men 1,5mg  Women 1,1mg. Regulates carbohydrate metabolism, acts on the nervous system, mental process and appetite maintenance. Alcohol and smoking reduces absorption.

Deficit. Irritability, lack of concentration, insomnia, depression, appetite loss, general upsetness. Prolonged deficit deteriorates nerves and mental confusion and lack of concentration, memory loss. Severe deficit occurs in alcoholics and could be lethal.

Vitamin B2 (riboflavin) DDR Men 1,7mg  Women 1,3mg. Performs as a coenzyme of energy liberation reactions. Increases vitamin B6, B12 and B9 action. Anti depressants, alcohol and tobacco reduce its effectiveness.

Deficit : Causes small lesions in lips, general upsetness. Nose eczema, chin, genitalia, ulceration, red eyes. These symptoms go away when normal levels of return.

 

Vitamin B3 - Niacin - DDR Men l9mg Women 15 Mg. Performs as a coenzyme of energy liberation reactions. Promotes gastrointestinal mucous health and nervous system. It also related to protein ingestion; Triptofano may be turned into Vitamin B3 in presence of Thiamin, Riboflavin, Pirioxidine. Protein rich foods, may cause up to 1/3 Vitamin B3 reduction..

Deficit : Its deficit is not normal. Lack of energy is noted. Depression. Scam Coetaneous eruptions. Prolonged deficit, (very improbable) creates pellagra and death.

Vitamin B5 - Pantotenic Acid. - No DRD shown.. Pantotenic comes from Greek pantos everywhere, since it is found in many foods. Acts in body enzyme corporal system and in many body compound synthesis. Tobacco makes absorption more difficult.

Deficit. : Less frequent. Hard to diagnose. Numbness, Feet itchiness.Cephalea, irritability, intranquility, fatigue. Stomach disturbances.

Vitamin B6 (pyridoxine) DDR Men 2,0mg - Women 1,6mg. Has an important role in the protein metabolism as part of the enzymatic system that is in charge of this. Contributes to energy liberation from glycogen.Also Hemoglobin and Antibody synthesis. Tabasco, anticonception and antireumatism medication reduce its effectiveness.

Deficit. Mouth ulceration, irritability, depression.

Vitamin B8 -biotin- NO DDR established. Takes part of the proper absorption of food. Particularly hydrates, fats and proteins Available in most foods and synthesized also by intestine bacteria. Antibiotic decreases biotin production and limits Tobasco absorption. 

Deficit. Nervous alterations and seborreic dermatitis.

 

Vitamin B9 - folic acid - DDR Men 200mcg Women 180 mcg. Involved in red cells production. Also Enzymatic system and cell growth. Deficiency causes spinal medulla degeneration and nerves that form it. Irreversible lesions can be caused. Its effects are diminished by analgesics and cortisone. Tobasco and alcohol prevent its normal absorption.

Deficit. : Anemia, mouth and tongue ulceration, appetite loss, general upsetness, child growth retardness. Prolonged deficits cause mental damage.Studies have discovered that pregnant women will give birth to a child with bifid spine.

Vitamin B12 (cianocobalamine) DDR 2mcg. Vegetarians must be very careful with its deficit since it   is only available from  foods that come from animals. Regulates red cell production with folic acid at the spine.
Vitamin B12 regulates along with Folic Acid, the red cell production at the medulla.
Neurological alterations, anemia, depression symptoms, body stiffness, and irritability are deficit signals.

Deficit : May be acumulative, causes anemia, fatigue, infection defense decrease.
A long-term deficit causes megaloblastic anemia which may permanently damage the
nervous system.