Vitamins are a source of health in optimal doses (moderate doses of vitamins & excessive doses of vitamins) Part One
- Vitamin A (retinol) – this is a fat-soluble substance that is useful for good vision and healthy skin. Retinol supports the conjunctiva and cornea and helps skin and bone cells to renew and divide. Carotenoids are substances from which vitamin A is formed. They are found in vegetables (one medium-sized carrot is enough to cover 100% of the daily dose of vitamin A). That is why vitamin A deficiency is a rare phenomenon even during winter. Excess retinol is harmful because it can cause nausea, headaches and vomiting.
- Vitamin B1 (Thiamine) – vitamins of the B group are water-soluble substances. They are necessary for the exchange of substances and the normal functioning of the nervous system. It is important to replenish the reserves of these vitamins every day because they do not accumulate in the body. Vitamin B1 plays a major role in metabolism (it helps the cells of the body to convert carbohydrates into energy). Thiamine is important for muscle contraction and conduction of nerve impulses. Sources of vitamin B1 are cereals, meat and fish. 150 g of meat contains more than 30% of the daily dose of vitamin B1.
- Vitamin B2 (riboflavin) – both thiamin and riboflavin play an important role in the exchange of substances. they help proteins in supplying the body with energy, support the growth, division and work of cells. It strengthens immunity, regulates the function of the thyroid gland, accelerates wound healing and prevents cataracts. The source of vitamin B2 is in eggs, liver, kidneys, milk, green vegetables and mushrooms. 100 grams of veal kidneys contain a 100% dose of vitamin B2. B2 deficiency causes insomnia, digestive disorders, hair loss and chapped lips.
- Vitamin B3 (PP, Niacin) – Niacin supports the functioning of the nervous and digestive system and the health of the skin. It reduces bad cholesterol, protects the body/nervous system from stress, normalizes microcirculation, strengthens memory and prevents insomnia. Most people get a sufficient daily dose of vitamin B3 from food because this vitamin is present in meat, fish, milk, eggs, vegetables and cereals. 100 grams of calf’s liver contains 40% of vitamin B3. The human body can independently synthesize this vitamin from tryptophan (an amino acid in protein food). A high dose of niacin causes unpleasant symptoms, i.e. nausea, vomiting, stomach pain and diarrhea. This vitamin should be carefully added to the diet regardless of the benefit of the vitamin.
- Vitamin B5 (pantothenic acid). Pantothenic acid (like all B vitamins) helps people get energy from food. It is needed for the production of fatty acids, many hormones and cholesterol. Vitamin B5 slows down aging, prolongs life, prevents heart disease, allergies and arthritis. Vitamin B 5 is present in almost all types of meat, vegetables and mushrooms. One avocado, for example, contains 40% of the daily dose of vitamin B5.
- Vitamin B6 (pyridoxine) – this vitamin helps in the production of antibodies and hemoglobin (which is important for the immune and vascular system). Antibodies are needed by humans to fight bacteria and viruses, and hemoglobin contributes to the normal transport of oxygen in the blood. Fish, liver and potatoes contain the most vitamin B6. A person gets enough vitamin B6 from food, so there is no need to additionally use pyridoxine (in tablets or capsules), because too much of this vitamin causes loss of balance and motor coordination and other serious consequences (for example, ataxia).
- Vitamin B7 (biotin) – biotin is needed by humans for the metabolism of fatty acids, glucose and amino acids, but it is also important for the functioning of genes. Biotin is most often combined with proteins (in food), although it sometimes appears in free form. Vitamin B7 is present in tomatoes, spinach, carrots, buckwheat, oats, seeds and nuts. But it is not yet clear whether people need extra biotin because gut bacteria can synthesize it.
- Vitamin B9 (folic acid) – folic acid is necessary for cell division (and is especially important during pregnancy). Lack of folic acid can cause serious symptoms in the development of the child’s brain or musculoskeletal system. Folic acid is found in green vegetables, fruits, beans and nuts. For example, a serving of spinach contains 33% of the daily norm of folic acid. Oranges, lemons, bananas, melons and strawberries are the richest in folic acid. Lack of folate in the body is rare, but sometimes additional intake is recommended. Folic acid is often prescribed to women due to menopause in order to alleviate unpleasant symptoms and reduce the risk of tumor development. It is always important to consult a doctor before using any folate.
Vitamins are a source of health in optimal doses (moderate doses of vitamins & excessive doses of vitamins) Part One
The pharmaceutical industry offers users a large selection of vitamins and various supplements because they are a good source of health. Sometimes regular use of vitamins is necessary, and sometimes any excessive dose is harmful.
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