Vitamins and Minerals.

Vitamins and Minerals.

1. Introduction

   • Vitamins and minerals allow the body to function as it should work. You get vitamins and minerals from the foods you eat every day , but some foods contain more vitamins and minerals than others.

2. Vitam A

   • Meat products : meat, fish, cod liver oil , dairy products (cheese , butter, etc. ) and eggs Plant foods : green leafy vegetables such as spinach , carrots , pumpkin , red and yellow fruits.
   • Vitam D:
     • Meat products : fish liver oils , egg yolks , fortified milk ( about 98 % of the milk is fortified with vitamin D ) , cheese and butter.
     • Vitam K
       • Meat products : meat but has too little of this vitamin Plant foods : green leafy vegetables such as spinach, kale , broccoli , lettuce , Brussels sprouts , cauliflower and some vegetables, soybean oil and rapeseed oil in small quantities.
       • Vitam C
         • The main sources of vitamin C include citrus fruits , cauliflower , spinach, cabbage and potatoes.
         • Calcium
           • Dairy Dried fruits vegetables Yolk Green leafy vegetables Fish : sardines seafood.
           • Phosphorus
             • Eggs dairy whole Grains vegetables phosphorus.
           • Sodium
             • Table salt milk meat eggs Seafood
   • Water-soluble vitamins
     • Man has a limited capacity to store water-soluble vitamins , which requires continuous consumption , although some are synthesized by the intestinal flora and a fraction is absorbed .
       • Ascorbic acid
         • One of the most unstable vitamins , especially affected by pH ; it was even suggested as nutrient retention rate
       • Thiamine
         • This vitamin is chemically constituted by a pyrimidine ring fused to another thiazole , by a very sensitive to nucleophilic attack methylene bridge .
       • Riboflavin
         • is formed by a heterocyclic ring isoaloxacina combined with a sugar alcohol molecule ribitol , ribose derivative ; this designation within various compounds.
       • Niacin
         • With a Two vitamers This name with the pyrimidine Such structure is designated: nicotinic acid is found in plants
       • vitamin B6