Vitamins

Vitamins and minerals are necessary in the diet because they are not synthesized or are poorly synthesized in the human body. Vitamin and mineral deficiencies are uncommon in developed countries, but may appear in sick persons, alcoholics and in elderly people.

Vitamin A

Other names under which vitamin A is found in different commercial forms: retinol, retinaldehyde, retinoic acid, acetate, palmitate, β-carotene, cryptoxanthin, α-carotene. Dietary sources of vitamin A include: liver, fish, dark-green and colored fruits and vegetables. Vitamin A is required for vision, growth and fighting diseases. It is a very good antioxidant and can help slow down the aging process. Deficiency of this vitamin can result in blindness. Children deficient in vitamin A are more prone to infections, diarrhea, measles and respiratory diseases. Acute toxicity with vitamin A can bring about vertigo, double vision, seizures, increased intracranial pressure, exfoliative dermatitis and may even lead to death. Chronic toxicity can result in yellow dry skin, cracks at the corner of the mouth, tongue inflammation, hair loss, vomiting, high fats in the blood, stop of menstruation and liver problems. In pregnant women vitamin A toxicity can result in congenital malformations, valvular heart disease and spontaneous abortions.

Vitamin B1 (Thiamine)

Dietary sources of Vitamin B1 are yeast, vegetables, pork, beef, whole grains and nuts. Tea and coffee destroy the vitamin. It is a source of energy for the human body. Deficiencies are seen in alcoholics and people with chronic diseases (e.g. cancer) and it can lead to anorexia, irritability, pain, a sensation of tingling skin, enlarged heart, fast heart rate, water retention, nerve inflammation, memory loss and mental impairment.

Vitamin B2 (Riboflavin)

Dietary sources are milk, dairy products, cereals, enriched bread, lean meat, fish, eggs and vegetables. Vitamin B2 is needed in order to metabolize the food that is ingested. Deficiencies manifest by lesions of the mouth and skin, anemia and personality changes.

Vitamin B3 (Niacin)

Vitamin B3 can be found in milk, enriched bread, eggs, beans and meat. It is very important for many biochemical reactions in the body. Deficiency can be found in alcoholics and other diseases. The symptoms associated with this are a loss of appetite, weakness, irritability, vomiting, diarrhea, abdominal pain, skin rashes, tongue inflammation, vaginal inflammation, esophageal inflammation, depression, seizures, dementia and even death. Toxicity has also been observed and it can result in flushing, headaches, dry skin, itching, nausea, vomiting, abdominal pain, liver problems and a high level of sugar in the blood.

Vitamin B6 (Pyridoxine)

Sources of vitamin B6 are legumes, meat, nuts and wheat bran. Pyridoxie is very important for the metabolism of proteins, sugar and steroids. It is also needed in the blood and for the well-being of our nerves. Deficiency of this vitamin damages the nerves and the brain and so changes of personality can be observed.  In cases of toxicity there is neuropathy, skin inflammation and sensitivity to light.

Vitamin B12 (Folate)

Folate is found mainly in fruits and legumes. You should know that cooking destroys this sensible vitamin. It is important for cell renewal and a deficiency can result in cracks around the lips, inflammation of the tongue, anemia, loss of appetite, diarrhea and food malabsorption. 

Biotin

You can find biotin in egg yolks, beans, yeast, soy and liver. It is involved in the metabolism of sugar and fat. A deficiency can manifest through depression, hallucinations, loss of appetite, nausea and rashes.

Vitamin C

Rich sources of vitamin C are citrus fruits, tomatoes, green legumes and potatoes. It is a powerful antioxidant and it is needed for the metabolism of connective tissue. Deficiencies are seen among the elderly, the poor, in some alcoholics and it leads to scurvy. A deficiency in children can lead to weakened bone growth. Toxicity can lead to nausea, abdominal pain, diarrhea and there could be some elevation of liver enzymes and urea in the blood.

Vitamin D

Vitamin D is synthesized in the skin with exposure to the sun, but it can also be found in dairy products, egg yolks, enriched cereals and fish oils. It functions in the maintenance of phosphor and calcium levels and it is also a good anticancer agent. A deficiency leads to osteomalacia in adults and rickets in children.

Vitamin E

Vitamin E is present in most of the foods we eat and very high levels are found in safflower oil, sunflower oil and wheat germ oil. It is a very good antioxidant and has some anti-inflammatory actions. Deficiency is present only in chronic malabsorptive states and it affects the nerves leading to peripheral nerve degeneration, muscle weakness, pigmented neuropathy and eye paralysis. Symptoms of toxicity include nausea, bloating, diarrhea and prolonged bleeding time.

Vitamin K

Vitamin K is synthesized by bacteria localized in our gut and it is also found in dairy products, pears, green leafy legumes, liver, beef and coffee. It is needed for bone strength and for blood clotting. Deficiencies lead to hemorrhage, while toxicity results in anemia.