Vitamins and minerals

Vitamins and minerals

1. Vitamins

   • Organic substances required in small quantities
     • Micronutrient
   • can not be synthesized in the body.
   • Essential to regulate body process
   • Divided in:
     • Water soluble
       • high proportion of the electronegative atoms, oxygen and Nitrogen.
       • not stored in the body (exception for B12)
       • The body only uses the necessary amount and the other is excretes
       • Vitamin B1 thiamine:
         • grain of cereal grains , legumes, nuts , milk
         • Deficiency: beriberi –polineuritis , heart failure
       • Vitamin B2 riviflavine
         • red meat, egg white, whole wheat, fish
         • Deficiency: Dermatitis, glossitis
       • B3 Niacine
         • red meat, liver yeast, tomato juice
         • Deficiency: Skin lesions, Swollen and discolored tongue, loss of appetite, diarrhea, mental disorders
       • VITAMIN B6
         • Eggs liver, yeast, pears, bananas, milk
         • Deficiency: Dermatitis, apathy, irritability, convulsions in infants
       • B5 Pantothenic acid
         • Liver, eggs yeast and milk
         • Deficiency: Possibly emotional problems and gastrointestinal disturbances.
       • Biotin
         • Sources: beef liver, yeast, peanuts, chocolate
         • Deficiency: Dermatitis
       • Folic acid
         • Liver kidney, mushrooms, yeast green leafy vegetables
         • Deficiency: Anemia
       • B12 cyanocobalamine
         • Sources: Liver meat, eggs fish . Not found in plants
         • Deficiency: Anemia
       • Vitamin C Ascorbic Acid
         • Sources: Citrus fruits tomatoes green peppers
         • Scurvy
     • liposoluble
       • They are stored in the body
         • Reserves of these vitamins can be stored for future use.
         • Overdoses can have adverse effects.
       • Non polar molecules
       • VITAMIN A
         • vision
         • helps skin and mucosa and development of bones.
         • dairy products, liver, fish, carrots.
         • Deficiency symptoms : Night blindness
       • VITAMIN D
         • D2: ergocalciferol
         • D3: cholecalciferol
         • sunlight.
         • Deficiency: rickets.
       • Vitamin E (tocoferol)
         • powerful antioxidants.
         • wheat germ. Green vegetables, egg yolk, milk.
         • Deficiency: sterility, muscular distrophy
       • VITAMIN K
         • It is essential for coagulation of the body
         • Sources: spinach and other green leafy vegetables.
         • Deficiency: Hemorrhage

2. Minerals

   • important role in growth, bone health, fluid balance and several other processes.
     • Potassium
       • Manages diabetes and boosts brain function
       • Lentils, acorn squash and bananas
     • Iron
       • Aids in formation of hemoglobin and prevent anemia
     • Magnesium
       • Treats high blood pressure, lowers anxiety and stress
       • Almonds, cashews, black beans
     • Phosphorous
       • Reduces muscle weakness and corrects sexuak weakness
       • Salmon, yogurt, turkey
     • Zinc
       • Manages skin care, enczema, acne heals would and nichts blindess
     • Calcium
       • Boosts bone health, relieves insomnia and improves dental health
       • Milk products, leafy greens, brocoll