Vitamins: know more about them
Vitamins are needed micronutrients to the body, which are eaten in small quantities in a wide range of its functions. Generally can not be produced by our body therefore should be present in our daily diet
They are divided into two groups: the liposoluble and water.
Vitamins Lipossolúveis
They need the aid of fats to be absorbed. They are:
Vitamin A: acts on the skin, the retina of the eyes and mucous membranes; increases resistance to infectious agents.
Disadvantaged: problems of skin; delay in growth, loss of weight, impaired sight.
Sources: butter, milk, egg yolk, liver, spinach, chicory, tomatoes, papaya, potatoes, cará, pumpkin.
Vitamin D: fixes the calcium and phosphorus in bones and teeth and it is very important for children, pregnant women and mothers who breast-feeding.
Disadvantaged: rickets; caries; descalcificação.
Sources: liver oil, fish, milk, butter, egg yolk, ray of sunshine.
Vitamin E: antioxidant; promotes muscle and helps to fertility.
Disadvantaged: Kwashiorkor (severe malnutrition with edema and depigmentation of the skin and hair)
Source: wheat germ, nuts, meat, peanuts, oil, egg yolk.
Vitamin K: essential for the body produces prothrombin, a substance essential for blood clotting.
Disadvantaged: increase in the clotting time of blood, bleeding.
Source: liver, vegetables, eggs.
Vitamins Hidrossolúveis
They have great loss by roads as: sweat, saliva, urine, feces. They need replacement daily. They are:
B1 or thiamine: helps in the metabolism of carbohydrates, promotes the absorption of oxygen by the brain; balances the nervous system and ensure normal growth.
Disadvantaged: weight loss; nervousness, muscle weakness; cardiovascular disorders.
Sources: beef, pork, cereals integrals, nuts, lentils, soya, egg yolk of eggs.
B2 or riboflavin: preserves the tissues, particularly the eyeball.
Disadvantaged: seborrheic dermatitis; in mucosal lesions, mainly in the lips and nostrils; photophobia.
Sources: liver, kidney, lêvedo of beer, spinach, eggplant.
B6 or pyridoxine: allows the assimilation of proteins and fats.
Disadvantaged: dermatitis, inflammation of the skin and mucous membranes.
Sources: meat, ox and pork, liver, integral cereals, potatoes, bananas.
B12 or cobalamin: cooperates in the formation of red blood cells and the synthesis of acid nucléico.
Disadvantaged: anemia; irritability; gastric disorders, depression nervosa.
Sources: liver and kidney of steers, oysters, eggs, fish, oats.
C, or ascorbic acid: conserves blood vessels and tissues and helps in the absorption of iron, increases resistance to infection; promotes healing and normal growth of bones.
Disadvantaged: Escorbuto; problems in the gums and skin.
Sources: lemon, orange, pineapple, papaya, guava, cashew, lettuce, watercress, tomato, carrot, pepper, nabo, spinach.
Folic acid: acts in the formation of red blood cells.
Disadvantaged: anemia; change in the bone marrow, intestinal disorders; in mucosal lesions.
Sources: meat, liver, legumes, vegetables, dark leaves, banana, melon.
Niacin or nicotinic acid: enables the metabolism of fats and carbohydrates.
Disadvantaged: Pellagra (increase in the growth of the language).
Sources: yeast, liver, kidney, heart, eggs, cereals integrals.
Acid pantotênico: assists the metabolism in general.
Disadvantaged: fatigue, muscle weakness, nerve disturbance, anorexia, decreased blood pressure.
Sources: liver, kidney, egg yolk, meat, broccoli, whole wheat, potato.
Acid paraminobenzóico: stimulates the growth of hair.
Disadvantaged: irritability, lack of memory and apathy.
Sources: meat, liver, legumes, vegetables, leaves dark.
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