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VITAMINS
Contents:

Introduction to Vitamins

Vitamin A

Vitamin B

Vitamin D

Vitamin E

Conclusions

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 Introduction to Vitamins

Vitamin is the general term given to a group of organic substances

that are present in food in minute quantities, but are distinct from carbohydrates,
lipids, and proteins. They are essential for growth and cause specific
deficiencies when not adequately supplied by the diet or improperly absorbed
from food. So far, more than fifty vitamins have been identified.

Vitamins are absolutely essential to health and are generally required in

small doses. For example, an ounce of Vitamin D is approximately the amount
needed for a 15,000 year life span of the average adult! A daily supply of all
thirteen vitamins deemed essential is barely visible to the naked eye. If labels are
checked, one would see that the large multivitamin tablets are mainly fillers.
Too bad, since many of them are hard to swallow.

Vitamins must have the following five characteristics in order to be

classified as such:
1) Required in relatively small quantities.
2) Essential because certain chemical reactions cannot occur without them. For
example, at least thirteen are known to be required as co-factors or helpers in
order for enzymes to function properly in the metabolism.
3) Must be obtained in the diet because the body cannot manufacture them or
cannot make adequate amounts.
4) Must be eaten regularly because they are stored in limited quantities and are
gradually lost.
5) A deficiency results in at least one specific disorder.

Vitamins are separated into two major groupings called Fat-Soluble and
Water-Soluble vitamins. The fat-soluble group contains vitamins A, D, E, and
K, and Beta-Carotene. The rest of the vitamin family, B-Complex's and Vitamin
C comprise the water soluble family. The chemical entities Choline and Inosital
are possible vitamins, though there remains some doubt as to their actual status.

The recommended daily allowances are suggested amounts of essential

vitamins and minerals considered adequate for the bodily needs of healthy
people

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 Vitamin A
Vitamin A is formed in the animal body;
• It is a soluble vitamin, requires the presence of fat and minerals;
• Can be stored in the body and therefore does not require a dose every
day;
• exercise their best effects in the presence of vitamins B, D, E and Ca, P,
Zn
• It does not destroy the boil.

Natural sources of vitamin A:

• Fruit: apricots, peaches, oranges, bananas, lemons, etc..;
• Vegetables: carrots, bell pepper, spinach, parsley, etc..;
• In food as: liver, eggs, dairy products, margarine, fish oil;
• 100g liver containing 3 - 50 mg vitamin A or 100g carrots contain 3 to 9 mg of
vitamin A.

What vitamins can do for you? (which have physiological):

• to improve;
• They increase resistance to respiratory infections;
• Maintain the growth and strengthening of bones;
• Hold the health of skin, hair, teeth, gums;
• Helps treat acne (spots) or wrinkles.

What can cause their lack of organization (which may cause unwanted
effects, their lack of body)?
• tiredness, headaches, nervousness, restlessness;
• Low resistance to respiratory infections;
• Breaking easy nail;
• Abdominal pain.

Toxicity
Overcoming the administration for months in a row, a daily dose can cause
adverse effects: hair loss, nausea, redness, blurred vision, hard

Vitamin A is essential in the body for maintaining the immune system

and vision and also for growth and tissue differentiation. It is also thought to aid
prevention of cancer.

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 Vitamin A is the collective name for a group of fat-soluble vitamins. The
most useable form of the vitamin is retinol, often called preformed vitamin A as
it is the active form in the body. Retinol (an alcohol) can only be found in
animal sources and can be converted by the body into retinal (an aldehyde) and
retinoic acid (a carboxylic acid), other active forms of vitamin A.

Vitamin B Complex

The B vitamins are eight water-soluble vitamins that play important roles in
cell metabolism. Historically, the B vitamins were once thought to be a single
vitamin, referred to as vitamin B. Later research showed that they are
chemically distinct vitamins that often coexist in the same foods. Supplements
containing all eight are generally referred to as a vitamin B complex. Individual
B vitamin supplements are referred to by the specific name of each vitamin (e.g.
B1, B2, B3 etc.).

The B vitamins are necessary in order to:

 Support and increase the rate of metabolism

 Maintain healthy skin and muscle tone
 Enhance immune and nervous system function
 Promote cell growth and division—including that of the red blood cells that
help prevent anemia.
 Reduce the risk of pancreatic cancer, one of the most lethal forms of cancer,
when consumed in food, but not when ingested in vitamin tablet form

All B vitamins are water soluble, and are dispersed throughout the body.
Most of the B vitamins must be replenished regularly, since any excess is
excreted in the urine.

B vitamins are essential nutrients for growth, development, and a variety

of other bodily functions. They play a major role in the activities of enzymes,
proteins that regulate chemical reactions in the body, which are important in
turning food into energy and other needed substances. B vitamins are found in a
variety of plant and animal food sources.

Other common names: B vitamins; vitamins B1, B2, B3, B5, B6, B7, B9, and
B12.

Scientific/medical names: thiamine (B1), riboflavin (B2), niacin (B3),

pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9),
cobalamin (B12)

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 Scientists know that B vitamins influence several important bodily
functions:

• Vitamin B1 (thiamin) and vitamin B2 (riboflavin) help the body produce

energy and affect enzymes that influence the muscles, nerves, and heart.

• Vitamin B3 (niacin) has a role in energy production in cells and in

maintaining the health of the skin, nervous system, and digestive system.

• Vitamin B5 (pantothenic acid) influences normal growth and

development.

• Vitamin B6 (pyridoxine) helps the body break down protein and helps
maintain the health of red blood cells, the nervous system, and parts of the
immune system.

• Vitamin B7 (biotin) helps break down protein and carbohydrates and

helps the body make hormones.

• Vitamin B9 (folic acid) helps the cells in the body make and maintain
DNA and is important in the production of red blood cells.

• Vitamin B12 (cobalamin) plays a role in the body's growth and

development. It also has a part in producing blood cells, the functions of
the nervous system, and how the body uses folic acid and carbohydrates.

B vitamin sources

Vitamins B1 and B2 are found in cereals and whole grains. B1 is also

found in potatoes, pork, seafood, liver, and kidney beans. B2 is found in
enriched bread, dairy products, liver, and green leafy vegetables. Vitamin B3 is
found in liver, fish, chicken, lean red meat, nuts, whole grains, and dried beans.
Vitamin B5 is found in almost all foods. Fish, liver, pork, chicken, potatoes,
wheat germ, bananas, and dried beans are good sources of vitamin B6. Vitamin
B7 is manufactured by intestinal bacteria and is also present in peanuts, liver,
egg yolks, bananas, mushrooms, watermelon, and grapefruit. Green leafy
vegetables, liver, citrus fruits, mushrooms, nuts, peas, dried beans, and wheat
bread contain vitamin B9. Vitamin B12 is found in eggs, meat, poultry,
shellfish, milk, and milk products.

B vitamin deficiency

Deficiency of certain B vitamins can cause anemia, tiredness, loss of

appetite, abdominal pain, depression, numbness and tingling in the arms and

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legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in
children, and birth defects in the fetuses of pregnant women.

Vitamin D
• It meets only in the human body;
• It is a soluble vitamin (fat soluble);
• It is obtained by the action of sunlight and food;
• ultraviolet rays causes the production of vitamins in the epidermis and fat, they
are then absorbed by the body. After the skin was tan, vitamin D synthesis in the
epidermis ceases;
• daily dose for adults is 5 to 10 micrograms;
• Vitamin D works most effectively with vitamins A, C and minerals Ca and P.

Natural sources:
• fish oil;
• Fish: herring, salmon, tuna, sardines ;
• Milk and dairy products

What can do for your body (which is physiological)?

• Contribute to the optimal use of Ca and P, elements crucial to have healthy
bones and teeth;
• Together with vitamins A and C act preventively for colds;
• Contribute to the smooth assimilation of vitamin A;
• Prevents rickets (bone disease).

What can cause lack thereof in the body (which causes adverse effects in the
body lack thereof)?
• Causes rickets or bone fragility;
• Careers severe.

Toxicity:
• Overcoming long adult dose causes hypervitaminosis D manifested by unusual
thirst, swollen eyes, itching.

Vitamin D, or calciferol, is the general name for a collection of steroid-

like substances including vitamin D2, ergocalciferol and vitamin D3,
cholecalciferol. Found only in animal sources, vitamin D is fat soluble and can
be manufactured by the body on exposure to UV radiation.

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 The main function of vitamin D in the body is to maintain blood levels of
calcium and phosophorus. Vitamin D is essential for the absorption of these
substances from the small intestine, and also for the mineralization process of
the bones. The result of vitamin D deficiency is rachitis (rickets) in children and
osteomalacia in adults.
4. Vitamin E
Vitamin E is a powerful antioxidant that protects the body cells of
deleterious effects of free radicals. Free radicals are substances with high
reaction data resulting from normal metabolism, but also the body after exposure
to certain factors in the environment, such as smoking or ultraviolet light. They
damage the cells, destroying their membranes, proteins and DNA, contributing
to the emergence of health problems such as heart disease and cancer.

Vitamin E is particularly important to protect blood cells, nervous

system, skeletal muscle and retina Wise Eyes free radicals.

Some forms of vitamin E are better than others?

There are two large groups of compounds of vitamin E: tocopherols -
vitamin E, oily, extracted from the seeds - and tocotrienols, each containing 4
isomers. Among them, alpha-tocopherol isomer is the only form that the human
body can use.

While the body can assimilate and natural and synthetic form of alpha-
tocopherol, natural forms, either from food sources or supplements from natural
sources are used more efficiently.

How much vitamin E we need?

Daily dose of a person varies depending on age, sex, overall health and
amount of polyunsaturated fat consumed in the diet. Polyunsaturated fats tend to
oxidize easily, therefore, if a person's diet is high in polyunsaturated fat, vitamin
E they need will be greater.

The recommended dose of vitamin E is 15 mg of alpha-tocopherol per day.

On average, adults consume between 8 and 12 mg of vitamin E daily with food.

Vitamin E supplements present in the unit IU International. Due to power

differences, 15 mg alpha-tocopherol is equivalent to 22 IU of alpha-tocopherol -
whether natural or 33 IU of alpha-tocopherol - synthetic form.

What are the possible benefits of vitamin E?

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 Results of earlier studies say vitamin E helps to reduce risk of heart
disease, stroke, diabetes and cataracts. An increased consumption of vitamin E
may lower cholesterol oxidation negative, prevents blood clotting, increases the
responsiveness of the immune system and is beneficial to the nervous system.

However, although the potential effects of vitamin E seem promising,

they have not yet been definitely proven. Many of them are still in the research
stage or are unknown.

What is the best dietary sources of vitamin E?

The best sources of vitamin E are vegetable oils from sunflower, corn,
soybean and olive. Walnuts, sunflower seeds and wheat germs are also
important sources. Other sources are whole grains, fish, peanut oil and green
leafy vegetables.

6. Conclusions

 Vitamins are not drugs or miracle cures.

 Taking large doses of vitamins can be harmful because your body only needs
vitamins in very tiny amounts.

 Eating plenty of fruits, vegetables, grains and cereals will give your body
most of the vitamins your body needs at the right level and in the right
balance.

 Vitamin supplements can’t replace a healthy diet, but a general multivitamin

may help if your diet is inadequate.

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 Those who may need vitamin supplements include pregnant and
breastfeeding women, people who consume alcohol in amounts over the
recommended safe level, drug users and the elderly.