Vitamins are generally classified into two categories: soluble vitamins, water soluble and fat-soluble vitamins, fat soluble.
Water-soluble vitamins
Soluble in water, they are not stored by the body and are eliminated in the urine in cases of overdose. What are they?
Vitamin B1 (thiamin)
Origin: Vitamin B1 is present in many foods such as liver and yeast. It is ingested from cereals, especially whole grains such as rice or bread. For example, 100 g of wheat flour contains 0.55 mg of thiamin, 0.06 mg cons for refined flour. Vitamin B1 is also found in cauliflower, potatoes, oranges, pork and eggs.
Properties: Vitamin B1 is essential for the assimilation of sugars by the body and the functioning of the central nervous system, particularly for the transmission of nerve impulses.
The lack of vitamin B1 is responsible for a disease no longer exists, beri-beri, which evolved into heart failure. Vitamin B1 deficiency is encountered in cases of malnutrition (alcoholic hospital resuscitation), with risk of polyneuropathy and coma. There is no overdose of vitamin B1, the excess being eliminated spontaneously.
Vitamin B2 (riboflavin)
Origin: Vitamin B2 is widespread, it is found in beef or pork, liver, offal, milk, egg. It is also present in yeast, wheat germ and dried fruit. It is also used as food coloring because of its characteristic yellow color.
Properties: Vitamin B2 plays an important role in the metabolism of carbohydrates, lipids and proteins to transform them into energy. The body does not store.
Its deficiency is manifested by droughts of the skin (lips, skin, conjunctivae, genitals). In practice, its deficiency is always associated with deficiency of other B group vitamins They are mostly from malnutrition with protein deficiency, but pregnancy, hyperthyroidism, certain medications (chlorpromazine, imipramine, amitriptyline) may increase requirements.
Vitamin B3 or PP (nicotinic acid or nicotinamide or niacin)
Origin: Vitamin B3 or PP (for pellagra preventive) is present in milk, eggs, leaf vegetables.
Properties: Its deficiency is primarily related to malnutrition. It can be promoted by alcoholism, cirrhosis, malabsorption syndromes, diabetes, hemodialysis, some cancers, some anti-tuberculosis. The vitamin B3 is responsible for skin disorders (pellagra) and digestive disorders.
Vitamin B6 (pyridoxine)
Origin: It is found mainly in yeast and germ of cereals, meat, offal, fish, dairy products, egg yolk, green vegetables and fruits. The need for vitamin B6 in adults are 1 to 2 mg / day, those of the pregnant woman from 3 to 7 mg / day.
Properties: spontaneous deficiency is rare, but food intake is insufficient in many individuals. Its deficiency is responsible for neuropsychiatric disorders, skin disorders, hematological. Vitamin B6 is indicated for the treatment of spontaneous or induced deficiencies proved or rude: polyneuritis, dermatitis, anemia. It is also shown in certain infant convulsions. Supplementation of 5 mg / day is usually sufficient.
Vitamin B9 (folic acid)
Origin: Vitamin B9 is present in the leaves of many plants such as watercress, lettuce, spinach, liver and yeast food.
Properties: Folic acid is involved in the metabolism of amino acids. Deficiency in humans leads to anemia and may sometimes lead to anorexia or depression. In pregnant women the risk for deficiency causes the formation of the nervous system of the fetus. The recommended dietary folic acid is about 400 micrograms per day for adolescents and adults, and 800 micrograms for pregnant women. Alcohol, methotrexate, anticonvulsants, combined oral, antibiotics also causes folate deficiency by interfering with their metabolism.
Vitamin B12 (Cobalamin)
Origin: This vitamin is found in meat, fish and shellfish. Daily needs are of the order of 3 micrograms.
Properties: Its deficiency is usually due to problems absorbing the vitamin in the intestine (gastritis, gastrectomy, celiac disease, Crohn's disease) and in pernicious anemia. The deficiency leads to anemia, neurological signs by type of diffuse damage to peripheral nerves and brain. In children, there is psychomotor retardation and growth.
Vitamin C (ascorbic acid)
Origin: Vitamin C is the most famous of the vitamins. It is a water soluble vitamin, which can not withstand heat or light. It is present in many fruits and vegetables.
Properties: The vitamin C is responsible for a disease no longer exists, scurvy, once very common on ships due to lack of fresh food. Very soon, the sailors have learned to treat the disease by eating fruit. Vitamin C is now considered an essential product to fight against free radicals, aging and carcinogenesis.
The recommended daily dose of vitamin C vary from 60 to 75 mg. The needs are greater when smoking. According to some researchers, such as biochemist Linus Pauling (who has twice been awarded the Nobel Prize), vitamin C in high doses would be beneficial for treating the common cold as cancer. However, none of these results has been confirmed.
Vitamin B1 (thiamin)
Origin: Vitamin B1 is present in many foods such as liver and yeast. It is ingested from cereals, especially whole grains such as rice or bread. For example, 100 g of wheat flour contains 0.55 mg of thiamin, 0.06 mg cons for refined flour. Vitamin B1 is also found in cauliflower, potatoes, oranges, pork and eggs.
Properties: Vitamin B1 is essential for the assimilation of sugars by the body and the functioning of the central nervous system, particularly for the transmission of nerve impulses.
The lack of vitamin B1 is responsible for a disease no longer exists, beri-beri, which evolved into heart failure. Vitamin B1 deficiency is encountered in cases of malnutrition (alcoholic hospital resuscitation), with risk of polyneuropathy and coma. There is no overdose of vitamin B1, the excess being eliminated spontaneously.
Vitamin B2 (riboflavin)
Origin: Vitamin B2 is widespread, it is found in beef or pork, liver, offal, milk, egg. It is also present in yeast, wheat germ and dried fruit. It is also used as food coloring because of its characteristic yellow color.
Properties: Vitamin B2 plays an important role in the metabolism of carbohydrates, lipids and proteins to transform them into energy. The body does not store.
Its deficiency is manifested by droughts of the skin (lips, skin, conjunctivae, genitals). In practice, its deficiency is always associated with deficiency of other B group vitamins They are mostly from malnutrition with protein deficiency, but pregnancy, hyperthyroidism, certain medications (chlorpromazine, imipramine, amitriptyline) may increase requirements.
Vitamin B3 or PP (nicotinic acid or nicotinamide or niacin)
Origin: Vitamin B3 or PP (for pellagra preventive) is present in milk, eggs, leaf vegetables.
Properties: Its deficiency is primarily related to malnutrition. It can be promoted by alcoholism, cirrhosis, malabsorption syndromes, diabetes, hemodialysis, some cancers, some anti-tuberculosis. The vitamin B3 is responsible for skin disorders (pellagra) and digestive disorders.
Vitamin B6 (pyridoxine)
Origin: It is found mainly in yeast and germ of cereals, meat, offal, fish, dairy products, egg yolk, green vegetables and fruits. The need for vitamin B6 in adults are 1 to 2 mg / day, those of the pregnant woman from 3 to 7 mg / day.
Properties: spontaneous deficiency is rare, but food intake is insufficient in many individuals. Its deficiency is responsible for neuropsychiatric disorders, skin disorders, hematological. Vitamin B6 is indicated for the treatment of spontaneous or induced deficiencies proved or rude: polyneuritis, dermatitis, anemia. It is also shown in certain infant convulsions. Supplementation of 5 mg / day is usually sufficient.
Vitamin B9 (folic acid)
Origin: Vitamin B9 is present in the leaves of many plants such as watercress, lettuce, spinach, liver and yeast food.
Properties: Folic acid is involved in the metabolism of amino acids. Deficiency in humans leads to anemia and may sometimes lead to anorexia or depression. In pregnant women the risk for deficiency causes the formation of the nervous system of the fetus. The recommended dietary folic acid is about 400 micrograms per day for adolescents and adults, and 800 micrograms for pregnant women. Alcohol, methotrexate, anticonvulsants, combined oral, antibiotics also causes folate deficiency by interfering with their metabolism.
Vitamin B12 (Cobalamin)
Origin: This vitamin is found in meat, fish and shellfish. Daily needs are of the order of 3 micrograms.
Properties: Its deficiency is usually due to problems absorbing the vitamin in the intestine (gastritis, gastrectomy, celiac disease, Crohn's disease) and in pernicious anemia. The deficiency leads to anemia, neurological signs by type of diffuse damage to peripheral nerves and brain. In children, there is psychomotor retardation and growth.
Vitamin C (ascorbic acid)
Origin: Vitamin C is the most famous of the vitamins. It is a water soluble vitamin, which can not withstand heat or light. It is present in many fruits and vegetables.
Properties: The vitamin C is responsible for a disease no longer exists, scurvy, once very common on ships due to lack of fresh food. Very soon, the sailors have learned to treat the disease by eating fruit. Vitamin C is now considered an essential product to fight against free radicals, aging and carcinogenesis.
The recommended daily dose of vitamin C vary from 60 to 75 mg. The needs are greater when smoking. According to some researchers, such as biochemist Linus Pauling (who has twice been awarded the Nobel Prize), vitamin C in high doses would be beneficial for treating the common cold as cancer. However, none of these results has been confirmed.
Fat-soluble vitamins
Unlike water-soluble, they are stored in the body and absorbed with fat. Here are some of them:
Vitamin A (retinol)
Origin: Vitamin A or Retinol is found in the liver of fish (cod liver oil), veal, pork, and in the milk and egg yolk. A precursor of vitamin A or provitamin A, as beta-carotene, is present in many vegetables (carrots, tomatoes, apricots, melon) and is converted to retinol in the intestine.
Properties: Vitamin A is essential for vision, and for the development of tissues such as cornea, intestine, lung, skin (using the precursors of vitamin A to treat acne), for growth, immunity against infectious diseases, and would also have an anticancer role antivieilliessement and by its action against free radicals.
Vitamin A deficiency is responsible for impaired night vision, a clouding of the cornea (the cornea dries out or xerophthalmia), problems with bone growth, deterioration of tooth enamel, digestive problems (diarrhea ) and a reduced resistance to lung infections. Excess vitamin A is responsible for visual disturbances (double vision or diplopia), increased liver size, bone pain, dry skin, headache, vomiting, hair loss. The vitamin A toxicity occurs in people who consume too many drugs with vitamins but never following the consumption of fruits and vegetables (provitamin A is converted into vitamin A only as needed).
Vitamin D (or ergocalciferol)
Origin: Vitamin D is made from food. It is present in the egg yolk, butter, liver and especially fish liver.
Properties: Vitamin D is involved in the absorption of calcium and phosphorus. It plays an essential role in bone mineralization. To be used by the body's vitamin D needs the action of ultraviolet rays from the sun. It is indeed altered in the skin by the action of UV rays on 7-dehydrocholesterol. Its deficiency is responsible for rickets in children and osteomalacia in adults (bone deformities). The hypervitaminosis D or excess intake causes excess calcium in the body. This hypercalcemia can cause cardiac arrest, seizures, agitation, nausea, dehydration by urinary losses of water (polyuria), fatigue intensity.
Vitamin E (tocopherol or)
Origin: It is found in oil seeds of grains, green leafy vegetables, vegetable oils, margarine, butter, liver, fish, meat, egg yolk and dairy products. It is a preservative commonly used.
Properties: Vitamin E is involved in the synthesis of red blood cells and the body's defenses. It also has antioxidant properties. Its deficiency is rare.
Vitamin K
Origin: Vitamin K is made of food (cabbage, spinach, tomatoes) as a precursor of vitamin K1 which is converted into vitamin K2 by bacteria in the gut, absorbed from the gastrointestinal tract and stored in the liver.
This vitamin is involved in the synthesis of blood clotting factors.
Properties: The vitamin K is responsible for bleeding and clotting disorders. It uses the anti-vitamin K to reduce blood clotting in cases of risk of arterial embolism or obstruction. Vitamin K deficiency is common in the newborn, who may receive a supplement at birth. In adults, food deprivation does not exist. It may be the result of destruction of intestinal bacteria (antibiotics) or poor fat absorption (diseases of the liver or pancreas) because vitamin K is fat soluble: it enters the body with fats.
Vitamin A (retinol)
Origin: Vitamin A or Retinol is found in the liver of fish (cod liver oil), veal, pork, and in the milk and egg yolk. A precursor of vitamin A or provitamin A, as beta-carotene, is present in many vegetables (carrots, tomatoes, apricots, melon) and is converted to retinol in the intestine.
Properties: Vitamin A is essential for vision, and for the development of tissues such as cornea, intestine, lung, skin (using the precursors of vitamin A to treat acne), for growth, immunity against infectious diseases, and would also have an anticancer role antivieilliessement and by its action against free radicals.
Vitamin A deficiency is responsible for impaired night vision, a clouding of the cornea (the cornea dries out or xerophthalmia), problems with bone growth, deterioration of tooth enamel, digestive problems (diarrhea ) and a reduced resistance to lung infections. Excess vitamin A is responsible for visual disturbances (double vision or diplopia), increased liver size, bone pain, dry skin, headache, vomiting, hair loss. The vitamin A toxicity occurs in people who consume too many drugs with vitamins but never following the consumption of fruits and vegetables (provitamin A is converted into vitamin A only as needed).
Vitamin D (or ergocalciferol)
Origin: Vitamin D is made from food. It is present in the egg yolk, butter, liver and especially fish liver.
Properties: Vitamin D is involved in the absorption of calcium and phosphorus. It plays an essential role in bone mineralization. To be used by the body's vitamin D needs the action of ultraviolet rays from the sun. It is indeed altered in the skin by the action of UV rays on 7-dehydrocholesterol. Its deficiency is responsible for rickets in children and osteomalacia in adults (bone deformities). The hypervitaminosis D or excess intake causes excess calcium in the body. This hypercalcemia can cause cardiac arrest, seizures, agitation, nausea, dehydration by urinary losses of water (polyuria), fatigue intensity.
Vitamin E (tocopherol or)
Origin: It is found in oil seeds of grains, green leafy vegetables, vegetable oils, margarine, butter, liver, fish, meat, egg yolk and dairy products. It is a preservative commonly used.
Properties: Vitamin E is involved in the synthesis of red blood cells and the body's defenses. It also has antioxidant properties. Its deficiency is rare.
Vitamin K
Origin: Vitamin K is made of food (cabbage, spinach, tomatoes) as a precursor of vitamin K1 which is converted into vitamin K2 by bacteria in the gut, absorbed from the gastrointestinal tract and stored in the liver.
This vitamin is involved in the synthesis of blood clotting factors.
Properties: The vitamin K is responsible for bleeding and clotting disorders. It uses the anti-vitamin K to reduce blood clotting in cases of risk of arterial embolism or obstruction. Vitamin K deficiency is common in the newborn, who may receive a supplement at birth. In adults, food deprivation does not exist. It may be the result of destruction of intestinal bacteria (antibiotics) or poor fat absorption (diseases of the liver or pancreas) because vitamin K is fat soluble: it enters the body with fats.
The abuse of vitamins is dangerous
Supplements of vitamins A, B, C, E, abundantly consumed in Great Britain, the United States and France are now unnecessary and may even be dangerous in a large study published in 2008.According to this study, dietary supplements of vitamin A, B, E increase mortality. As for vitamin C and selenium, touted for their antioxidant effect, they would have no effect at all, neither positive nor negative.
The paradox is that 22% of French people take vitamin supplements, for little or no effect in a country where it is known to all that the traditional diet provides more than enough vitamins and the deficiencies are rare.
The paradox is that 22% of French people take vitamin supplements, for little or no effect in a country where it is known to all that the traditional diet provides more than enough vitamins and the deficiencies are rare.
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