Vitamins are classified in to groups, namely fat-soluble vitamins and water soluble vitamins. With this classification they will know how to work it in the body of vitamins, what are the food sources of vitamins, how vitamins can out of the body, and so forth.
Vitamins are nutrients that are needed by the body to the process of normal metabolism and growth. Vitamins can not be made by the human body in sufficient quantity, and therefore must be obtained from food consumed.
Some vitamins work like hormones in the body, a kind of chemical messenger. There is also an element of enzymes or coenzymes, are compounds that control vital metabolic reactions in the body. Plenty of of the enzymes can only work if combined with definite vitamins.
Intake is excessive or reduced vitamin can adversely affect health and may cause disruption of biological functions of the body organ or process.
Here are some of functions, signs of deficiency and toxicity signs of each vitamin:
A. Fat Soluble Vitamins
Vitamin A
Vitamin A plays a role in maintaining eye health, epithelial cells, skin and bone and tooth growth, and helps synthesize hormones regulate reproduction, immunity and cancer protection.
Deficiency signs:
Sources of vitamin A gift in milk and its products, egg yolks, liver, fish oils and green and yellow vegetables (carrots, spinach, tomatoes and papaya).
* Anemia,
* Details of the cornea,
* Blindness,
* Diarrhea,
* Joint pain,
* Tooth decay,
* Kidney stones,
* Blind chicken,
* Vulnerability to infection.
Signs of toxicity:
Vitamin D
* Anorexia,
* Growth retardation,
* Fatigue,
* Lack of bone growth,
* Headache,
* Rash,
* Hair loss,
* Nosebleeds,
* Blurred vision;
* Loss of menstruation.
Vitamin D plays a role in maintaining bone tissue by regulating the absorption and excretion of calcium and phosphorus. Foods that contain lots of vitamin D are: fish oils, butter, milk, egg yolks, liver, yeast and a tiny banana.
Deficiency signs:
* Defective bone growth,
* Bowed legs,
* Joint pain,
* Muscle spasms.
Signs of toxicity:
* Headache,
* Excessive thirst,
* High levels of calcium kidney stones,
* Weakness,
* Nausea,
* Loss of appetite.
Vitamin E
Vitamin E plays a role in maintaining cell membrane, act as antioxidants in dealing with free radicals and in defending other essential compounds from oxidation. Foods that contain lots of vitamin E are: vegetable oils, wheat, vegetables, liver, egg yolk, butter, milk, meat and bean sprouts.
Deficiency signs:
* Anemia,
* Breast cysts,
* Leg cramps,
* Body feels weak,
Signs of toxicity:
Vitamin K
* Improve gastrointestinal effects,
* Hypertension,
* Muscle weakness,
* Fatigue,
* Soft breast,
* Abnormal vision,
* Slow wound healing.
Deficiency signs:
Vitamin K plays a role in helping to synthesize compounds that are involved in the process of blood clotting and regulation of calcium levels in the blood. Food as a source of vitamin K include: liver, spinach, cabbage, cabbage, milk, egg yolks and soybean oil.
Signs of toxicity:
Poisoning vitamin K occurs only in individuals who get a water-soluble vitamin K supplements. The signs are red blood cell hemolysis, jaundice and brain damage.
* Excessive bleeding,
* Jaundice.
B. Water Soluble Vitamins
Vitamin B1 / Thiamin
Helping the body's energy from food as part of coenzymes; helps maintain normal appetite and nervous process function.
Food sources of vitamin B1, among others: such as yeast, liver, sunflower seeds, some rice, grains, peas, melons, oysters, oatmeal and wheat flour.
* An abnormal heartbeat,
* Enlarged liver,
* Finally heart failure,
* Liquid retention,
* Mental confusion,
* Paralysis,
* Muscle wasting, pain and weakness in muscles.
Deficiency signs:
Signs of toxicity:
Thiamin in excess of normal usage affects the nervous process. This is due to hypersensitivity reactions that can lead to weakness, headaches, irritability and insomnia. Blood process can be affected, because a speedy pulse.
Vitamin B2 / Riboflavin
Riboflavin functions as a coenzyme that helps enzymes to produce energy from food, helps maintain vision and skin. Riboflavin plays in the final stages of energy metabolism of these nutrients. Rays and irradiation can damage riboflavin. This is why milk is never sold in transparent glass. On the other hand, riboflavin is stable to heat, thus warming won't ruin it
Milk and milk products, such as cheese, are lovely sources of riboflavin. For that availability in the every day diet is important. all green vegetables and grains contain riboflavin, broccoli, mushrooms and spinach are lovely sources.
Deficiency signs:
Signs of toxicity:
* Abnormal cornea,
* Cracks at the corners of the mouth,
* Sensitivity to light;
* Skin rash,
* Abnormal tongue.
Vitamin B3 / Niacin / nicotinamide
No poisoning signs associated with vitamin B2.
Helping the body's energy from food as part of coenzymes; help keep the skin, nerves, and digestive process. coenzyme forms of niacin, NAD and NADP are necessary for plenty of metabolic activities, the metabolism of glucose, fat and alcohol. Niacin is distinctive among the B vitamins because the body can build from the amino acid tryptophan. Niacin supports healthy skin, nervous process and digestive process.
Food sources of vitamin B3 include: meat, poultry (chicken, duck etc.) and fish are the main source of niacin, as well as breads and cereals (grains) that has been enriched. Mushrooms, asparagus and green vegetables are the best source.
* Anorexia,
* Diarrhea,
* Abnormality of the tongue,
* Low blood pressure,
* Sweating, flushing,
* Mental confusion.
Deficiency signs:
* Diarrhea,
* Dizziness,
* Liver dysfunction,
* Skin rash,
* Weakness.
Signs of toxicity:
Vitamin B6 / Pyridoxine
Helps the body process proteins and fats from food as part of coenzymes; helps to make red blood cells and converts the amino acid in to niacin.
Deficiency signs:
Food sources of vitamin B6 include meat, fish and poultry (duck, chicken, etc.) are the main source of vitamin B6. Another source is potatoes, some green vegetables and fruits purple.
* Anemia,
* Kidney stones,
* Rash, dermatitis,
* Muscle spasms, convulsions,
* Abnormal tongue.
Signs of toxicity:
* Liquid retention,
* Depression, memory exhaustion,
* Weakness,
* Peripheral neuropathy.
Folate
Folic acid helps to generate new cells as part of the coenzyme. Food sources of folate include: vegetables, green leafy vegetables. The liver also contains lots of folate. Meat, milk and dairy products contain low levels of folate.
Deficiency signs:
* Anemia,
* Depression, mental confusion,
* Diarrhea, constipation,
* Vulnerability to infection,
* Abnormal tongue.
Signs of toxicity:
Signs of poisoning are diarrhea, insomnia and irritability. Folate with high doses of vitamin B12 deficiency can cover, because these vitamins are associated.
Vitamin B12 / Cobalamine
Helps make new cells and maintaining the nervous process. Vitamin B12 plays an important role in the coursework of cell division are quickly dividing. Vitamin B12 also maintains a layer that surrounds and protects nerve fibers and promote normal growth. It also plays a role in metabolic activity and bone cells. Vitamin B12 is also needed for the release of folate, so it can help the formation of red blood cells.
Foods that contain Vitamin B12 is found only in animal flesh and animal products. Individuals who only eat vegetables (vegetarian) can protect themselves against a deficiency (lack of) with increasing consumption of milk, cheese and eggs.
* Anemia
* Fatigue
* Paralysis
* Skin disorders
* Abnormal tongue
Deficiency signs:
Signs of toxicity:
No poisoning signs associated with vitamin B12.
Helping the body's energy from food as part of the coenzyme. Pantothenic acid plays a role in metabolism as part of coenzyme A. This coenzyme plays to bring the molecules in the process of breakdown of glucose, fatty acids and energy metabolism.
Pantothenic acid
Deficiency signs:
Pantothenic acid is usually present in most foods. Meat, fish, poultry (chicken, duck dlan etc., all grains and vegetables are the main source of pantothenic acid.
Signs of toxicity:
* Fatigue
* Insomnia
* Vomiting and other intestinal issues
Vitamin B8 / Biotin
* Liquid retention
Biotin is present in massive amounts of food. Usually, deficiencies do not occur in individuals who consume a varied diet.
Helps the body's energy processes and proteins from foods as part of coenzymes, helping to synthesize glycogen storage kind of fat and carbohydrates.
Deficiency signs:
* Abnormal heartbeat
* Anorexia
* Depression
* Fatigue
* Nausea
* Rash
* Hair loss.
No poisoning signs associated with biotin.
Signs of toxicity:
Helps the body's energy processes, helping to synthesize other compounds, including neurotransmitters and phospholipids.
Choline
Deficiency signs:
* Failure of growth
* Kidney failure
* Liver dysfunction, accumulation of fat
* Memory disorders.
* Low blood pressure
* Fishy body odor
Signs of toxicity:
Role in the formation of collagen needed to grow scar tissue, bone growth, and blood vessels, antioxidants, enhance immune function; help improve absorption of iron from food; thyroid hormone synthesis, protein processing.
Vitamin C
Deficiency signs:
Orange is the main source of Vitamin C, broccoli, greens, cabbage (cabbage), cantaloupe and strawberries contain vitamin C are also high quality.
* Anemia.
* Bleeding gums, loose teeth.
* Basically broken bones.
* Depression.
* Joint pain.
* Muscle pain and wasting.
* Skin issues.
* Vulnerability to infection.
* Slow wound healing.
Signs of toxicity:
* Abdominal cramps,
* Headache,
* Nausea,
* Rash,
* Fatigue,
* Difficulty sleeping.
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