Vitamin Table – Detailed Info about Important Vitamins

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vitamins and minerals
Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should.

Here you can find a detailed table of the most important vitamins.

Vitamin A – (Retinol)

Main Occurrence Cod-liver oil, liver, kidney, milk products, butter, yolk, as provitamine A in carrots
Effectiveness Normal growth, function and protection of skin, eyes and mucous membrane
Lack Growth stop, night blindness
Overdosing Impaired visions, headache, nausea, vomitus, tiredness, skin change
Increased need Smoker, vegetarian, in case of high alcohol consumption, intake of cathartic, birth control pill, antibiotics
Characteristics Fat-soluble, light and oxygen-sensitively
Daily need approx. 1 – 5mg

Vitamin B1 – (Thiamin)

Main Occurrence Wheat germs, wholemeal cereals, peas, heart, pork, barm, oatmeal, liver, brown rice
Effectiveness Important for the nerve system, liver damage, inefficiency, pregnancy, mosquito protection (high-dosed), production of energy,
affects the carbohydrates metabolism, important for the thyroid function
Lack Heavy muscle- and nerve disturbances, tiredness, dyspepsias, dropsy, cardiac insufficiency, cramps, paralyses, prickle in
arms and legs
Overdosing none
Increased need Diet, youth, pregnant and nursing women, alcohol consumption, intake of birth control pill, antibiotics, chemotherapye
Characteristics Water-soluble, Thiamin gets destroyed by heat and long storage, but not by freezing. Daily intake of vitamin B1 is important,
because the body can´t store B1, which comes over the food
Daily need approx. 2mg (At carbohydrates-packed nutrition some more)

Vitamin B2 – (Riboflavin)

Main Occurrence Milk products, Meat, wholemeal cereal, cheese, eggs, liver, sea-fish, green leafy vegetables, whey powder
Effectiveness Important for body growth, untilization of fats, protein and carbohydrates, well for skin, eyes and nails, important energy
bringer, oxygen transport
Lack (rarely) skin inflammation, brittle nails, anaemia, callus attrition
Overdosing not known
Increased need Pregnancy, intake of birth control pill and antibiotics, chemotherapy, fever, smoker, old people
Characteristics Water-soluble, food with Vitamin B2 should be stored cool and dark.
Daily need approx. 2 mg

Vitamin B3 – (Niacin, Nicotine acid)

Main Occurrence Barm, peanuts, peas, liver, poultry, fish, lean meat
Effectiveness Building and degradation of fat, protein and carbohydrates, good sleep
Lack Skin and mucosa inflammation, headache, trembling, vertigo, sleep disturbance, depressions, feeling of prickle and deafness
in the limbs
Overdosing (with over 100mg a day) pruritus, nausea, allergies
Increased need Labor, fever, nursing women
Characteristics Water-soluble, effect is outweighed by sugar and alcohol
Daily need 13 – 16 mg

Vitamin B5 – (Pantothen Acid)

Main Occurrence Liver, vegetable, wheat germs, asparagus, crabs, meat, sunflower cores, Pumpernickel
Effectiveness Against turning grey, hair loss, hair and mucous membrane illnesses, necessarily for the dismantling of fat, proteins and
carbohydrates
Lack Nerve malfunctions, bad healing of wounds, early turning grey, weakened immune system
Overdosing Over urine excreted
Increased need Old people, pregnant and nursing women, burden, drinking much coffee an tea
Characteristics Water-soluble, heat-sensitive
Daily need approx. 10 mg

Vitamin B6 – (Pyridoxin)

Main Occurrence Bananas, nuts, wholemeal products, yeast, liver, potatos, green beans, cauliflower, carrots
Effectiveness Travel sickness, neuralgia, liver damage, premenstrual syndrome, digestion of protein, most important hormone in pregnancy
together with folic acid, detoxication
Lack (rather rarely) intestine problems, bad skin, tiredness, rough corners of the mouth
Overdosing With intake of this for a longer time in form of tablets it can deposit in the body tissue and lead to nerve damages.
Increased need Period of growth, intake of birth control pill, cortisone, during physical and mental load, before the menstruation
Characteristics Water-soluble, neither heat nor light-resisting
Daily need approx. 2 mg

Vitamin B7 – (Biotin, Vitamin H)

Main Occurrence Liver, cauliflower, champignons, wholemeal products, eggs, avocado, spinach, milk
Effectiveness Skin deseases, loss in growth of hairs, liver damage, assists metabolism, carbohydrate and fatty acid activity, together
with vitamin K it is needed for building up the clotting factors
Lack States of exhausting, skin inflammations, muscular pains, hair loss, nausea
Overdosing not known
Increased need Intake of birth control pill, antibiotics and cathartics
Characteristics Water-soluble
Daily need approx. 0,5 mg

Vitamin B9 – (Folic acid, Vitamin M)

Main Occurrence Liver, wheat germs, cucurbit, champignons, spinach, avocado
Effectiveness Liver damage, cell division, healing and growth of muscles and cells, protein metabolism
Lack Anaemia, digesting disturbances, disturbances of hair -, bone and cartilage growth
Overdosing Allgergies, sleep disturbances and bad moods (with more than 15 mg a day)
Increased need Pregnant and nursing women, smoker, youth
Characteristics Water-soluble, do not tolerate with heat, light or oxygen
Daily need approx. 160 µg

Vitamin B12 – (Cobalamin)

Main Occurrence Liver, milk, yolk, fish, meat, oysters, quark, barm
Effectiveness Building substance of cytoblast and erythrocyte, nerve pains, skin and mucosa inflammation, liver damage
Lack Aenaemia, nerve disturbances, nervous disturbances, changes in the lung and the spinal marrows
Overdosing Not possible, because surplus B12 will be excreted by the body
Increased need Diabetics, pregnant and nursing women, vegetarian, vegan, intake of birth controll pill, antibiotics and anti cramp means,
chemotherapy
Characteristics Not water-soluble, heatproof
Daily need approx. 5 µg

Vitamin C – (Ascorbic Acid)

Main Occurrence Dogroses, sea buckthorn, citric fruits, black currants, potatoes, paprika, tomatoes, collard, spinach, vegetables, radish
Effectiveness Inflammation and bleeding-restraining, assists the body’s defences, protects cells against chemical destruction, activates
enzymes, structure of connective tissue, bones and dental enamel, faster healing of wounds, stabilisation of psyche
Lack Gum-bleed, tiredness, joint pain and headache, bad healing of wounds, lack of appetite, scurvy, inefficiency
Overdosing In the case of overdosing in form of powder and pills nausea, vomiting and urine stones can be the result.
Increased need Smoker, pregnant and nursing women, older people, diets, alcohol consumption, intake of birth control pill, antibiotics,
cortisone, analgesics and barbiturates
Characteristics Water-soluble, oxygen and dryness-sensitively, not for a long time store
Daily need approx. 75 mg – 200 mg

Vitamin D – (Calciferol)

Main Occurrence Cod-liver oil, liver, milk, yolk, butter, sea fish, herring, champignons, avocado
Effectiveness Regulation of calcium- und phosphat household, structure of bone, assits admission of calcium
Lack Bone curvature and softening, increased infection sensitivity, amyasthenia
Overdosing (only with man-made Vitamin D) Calcium deposists in bones, heart muscle, blood vessels, stomach, headache, vomiting, swindle,
gastro-intestinal diseases
Increased need Babies, older humans, intake of birth control pill, cathartic, antibiotics, barbiturate
Characteristics Fat-soluble, light sensitively, heatproof
Daily need approx. 5 µg

Vitamin E – (Tocopherole)

Main Occurrence Sunflowers -, corn -, Soja and wheat germ oil, nuts, flaxseed, salsify, peperoni, collard, avocado
Effectiveness Stabilization of the immune system, anti-inflammatory, cell replacement, protection from radicals, modulates cholesterol
level and hormone household, important for blood vessels, muscles and reproduction organs
Lack (rarely) amblyopia, tiredness, amyotrohia, dislike, reproduction problems
Overdosing (particularly by synthetically manufactured caps) bad healing of wounds, deficiency symptoms, swindle, nausea
Increased need intake of cathartics and blood-fat-lowering medicines, high consumption of alcohol
Characteristics Fat-soluble, it is destroyed by open storage, deep-freezing or cooking with much fat
Daily need 10 – 30 mg (with fat-enrich nutrition more)

Vitamin K – (Phyllochinone)

Main Occurrence Eggs, liver, green collard, green vegetable, bulbs, oatmeal, kiwi, tomatoes, cress
Effectiveness Necessary for formation of the blood clotting factors
Lack High doses of vitamin A and E work against vitamin K.
Overdosing With intake for a longer time, it can become toxid, bleedings, hot flashes, renal diseases
Increased need Babies, high consumption of alcohol, intake of birth control pill, antibiotics and carthartics
Characteristics Fat-soluble, food with Vitamin K schould be stored darkly
Daily need approx. 2 mg

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