VITAMINS

By Zuzana Nováková

What are vitamins?

• organic molecules with a wide variety of functions

• cofactors for enzymatic reactions

• essential, supplied in the diet

• two distinct types: hydrophylic (A, D, E, K)

• lipophylic (B – complex, C)

Why are they good for us?

• Greater need due to worse environment

• Improve immunity

• Prevent ilnesses

• Slower aging

Vitamin A and provitaminA

• Retinols

• Cancer cure and prevention

• Skin, eyes, genital glands

• Provitamin changes to A vitamin in liver

• Sources: vitamin: liver, yolks, dairy products

• provitamin: carrots, parsley pepper, spinach

Vitamin A and provitaminA

Vitamin D

• Kalciferols

• „the sun vitamin“ (UV rays)

• regulation of calcium metabolism

• sources: yeasts, some fish, yolks, dairy products

Vitamin D

Vitamin E

• Tocoferols (a-)

• Antioxidant (lipid protection)

• improves immunity

• Cures muscle, heart and skin diseases, burns

• Sources: green vegetables, vegetable oil, corn, eggs, bread, dairy products, peas, beans

Vitamin E

Vitamin K

• fylochinon

• Blood clotting

• Higher need by newborns, people with liver diseases, or fat malabsorbtion

• Sources: green fruits and vegetables, tomatoes, soy, beef liver, yolks, wheat, butter, cheese

Vitamin K

Vitamin B1

• Thiamine

• Influences sacharide metabolism

• Helps against tiredness

• Is destroyed by coffee, body can´t store it

• Severe deficiency leads to beri-beri

• Sources: yeasts, cereals, liver, pork, legumes

Vitamin B1

Vitamin B2

• Riboflavin

• Sacharide and lipids metabolism

• Curing of skin diseases

• Support of sight function

• Light sensitive

• Sources: cerals, eggs, vegetables, dairy products, yeast, liver

Vitamin B2

Vitamin B5

• Pantothenate

• Part of coenzyme A

• Reduces stress, prevents tiredness

• Necessary for formation of glycogen, fatty acids, steroid hormones

• Sources: liver, heart, yeast

Vitamin B5

Vitamin B6

• Pyridoxin

• Aminoacids and protein metabolism

• Cure of anemy

• Formation of red blood cells

• Sources: meat, fish, liver, vegetables, cerals, yolk, legumes

Vitamin B6

Vitamin B12

• Cyanocobalamine

• Formation of red blood cells

• Maintenance of neuro tissue

• Cure of neuro diseases, anemy

• Sources: dairy products, meat, poultry, sea products

Vitamin B12

Vitamin C

• Ascorbic acid

• Hormone, colagen synthesis

• Infection resistance, cure of cuts

• Hypervitaminosis: addiction, diarrhea

• Hypovitaminosis: curvy

• Source: fruits, vegetables

Vitamin C

Vitamin H

• biotine

• Part of an enzyme formating glycogene and fatty acids

• Necessary for good skin

• mitosis

• Sources: liver, yeasts, yolk, nuts, soy

Vitamin H

Folic acid

• Metabolism of aminoacids

• Stimulates the formation of red blood cells

• transfers one carbon unites during biosynthetic reactions

• Sources: dark green vegetables, liver, yolk

Folic acid

Daily values:Vitamin: Daily values [mg]:

A (retinol) 1,3

B1 (thiamin) 30 - 200

B2 (riboflavin) 25 - 200

B3 (niacin, niacinamid) 30 - 100

B5 (kyselina panthothenová) 20 - 500

B6 (pyridoxin) 10 - 15

B12 (kyanokobalamin, kobalamin) 5 - 8

Kyselina listová (folová kyselina, folát) 800 - 3400

H (Biotin) 300 - 5000

C (kyselina askorbová) 2 - 12 g

D (cholekalciferol) 10

E (tokoferol) 400 - 2000

K (fylochinon) 80

Cholin 5 g

Inositol 5 g

Literature:

• www.bajk.cz

• http://kzw.walmark.cz/aktuality.asp?da_id=20

• www.bun-vyziva.wz.cz

• http://chamik.wz.cz/vitaminy.htm