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Publié par happy-diet lundi 14 décembre 2009

Vitamins in food

There is no doubt that it has become clear to witness the impact of vitamins on the body that fall short of the normal level or increased by

Here we put them in order to be readily accessible to all and take advantage of them.

1.

TP Vitamin A prevents infection Bashy night (Night Blindness) and other eye diseases,
2.

In addition to some skin diseases such as acne (Acne Vulgaris)
3.

And it strengthens the immune system and helps to heal ulcers, stomach and intestine.
4.

This important vitamin also slows down the aging process
5.

The body can not use protein and benefit from it than the existence of a vitamin.
6.

The carotenoids or Aldzraiyat: --
7.

Is a group of compounds closely related to vitamin A
8.

And in some cases can act also as can be converted to vitamin A
9.

Some work as an anti-oxidant, or have other important functions.
10.

And the most well known is beta-carotene Beta Carotene,
11.

When you eat or supplements containing beta-carotene, it is converted to vitamin A in the liver,
12.

And according to recent reports, the beta-carotene helps prevent cancer by eliminating free slots (canvas free) Free Radicals or equivalence.





Vitamin A and beta carotene
Vitamin A & Carotenes











Dry cornea and conjunctiva



Night blindness



Dry skin and hair and brittleness



Vitamin D deficiency leads to



As well as anemia



Vulnerability



Poor physical growth

Egg yolk



Butter



Fish liver oils



Liver



Sources

Animal sources

Mango



Plum



Peach



Apricot



Plant sources





Parsley



Mint



Lettuce



Islands

Pumpkin



Leafy green vegetables



Yellow potatoes



Broccoli

The body requires to 4000 IU of vitamin A daily.

Need Daily



1.

If you suffer from liver disease, do not address Kitamen a dose of more than 10 thousand international units daily
2.

Pregnant women, do not got a lot of as well as more than 10 thousand international units of vitamin A daily
3.

Children, they should not eat more than 18 thousand international units of vitamin A daily for more than a month

Warnings







*

Eating large amounts of vitamin A and for long periods can be toxic to the body (and mainly to the liver). And high levels of vitamin A in the body to the border of toxic lead to:

1.

Abdominal pain
2.

Not the onset of menstruation
3.

Enlarged liver and spleen
4.

Hair loss and itching skin
5.

Disorders in the stomach and intestines and the nausea and vomiting
6.

Pain in the joints

*

Poisoning does not occur when dealing with beta-carotene may occur, but only some change in color of skin, which becomes tilted to the color yellow-orange.



Excessive intake of a Vitamen











Antibiotics, laxatives, and some statins impede the absorption of vitamin A

Feedback



*

Vitamin B1 (Thiamine) is one of the vitamins of group B vitamins. And this group helps to maintain the health and safety of nerve and skin and hair, liver and mouth as well as to maintain proper muscle activity in the gastrointestinal tract (gut), and normal brain function. And help the group B vitamins for energy production through its work with enzymes to help Coenzymes, and may be useful in alleviating depression and anxiety.

1.

Activate blood circulation.
2.

The production of hydrochloric acid and thiamine.
3.

Help in the formation of blood cells.
4.

Improves cognitive activity.
5.

Metabolism of carbohydrates.
6.

And brain function.
7.

Taking the B vitamins is very important for the elderly because the rate of absorbed decreases with age.

*

There was even a satisfactory cases diagnosed as Alzheimer's disease, then turned out to be a lack of vitamin B 12.




Vitamin B1 (Thiamine)
Vitamin B1 (Thiamine)

















Gastrointestinal and intestinal



And enlarged liver and spleen



Incidence of beriberi



Vitamin D deficiency leads to





Fatigue



Constipation



Nerve

Swelling of the body



Tingling hands and feet



Loss of appetite





Muscular dystrophy



Rapid forgetting

Fish



Egg whites



Liver



Sources

Animal sources

Parsley



Fennel seeds



Track



Brown rice



Plant sources





Pea



Peanut



Rice bran



Beans

Oats



Nuts



Whole grains



Wheat germ

Burdock



Mint



Broccoli



Beer yeast

The body needs to 1,2 milligrams per day for men and 1,1 mg per day for women of vitamin B-1

Need Daily



*

Antibiotics and sulfa drugs and birth control pills may cause a decrease in the levels of thiamine in the body.
*

Eating a diet rich in carbohydrates than your body needs thiamine.





Mullah Moments









1.

Vitamin B-2, riboflavin is needed to form red blood cells and the production of antibodies and cellular respiration and growth,
2.

And it reduces eye strain
3.

Importance in the prevention of the white-water in the eye.
4.

Vitamin B-2 helps in the metabolism of carbohydrates, fats and proteins,
5.

With the assistance of vitamin A, it maintains the mucous membranes in the digestive tract intact,
6.

Riboflavin and facilitate consumption of tissues for oxygen in the skin and nails and hair
7.

Prevents infection crust scalp and helps to absorb iron and vitamin B-6 in the intestine.
8.

Riboflavin is of great importance because the deficiency during pregnancy can harm the developing fetus in the womb, even if they did not show signs of vitamin D deficiency on the pregnant mother.





Vitamin B 2 (riboflavin)
Vitamin B2 (Riboflavin)



Has no symptoms include skin inflammation



Hair Loss



Cracks and ulceration of the mouth angles



Vitamin D deficiency leads to

Ocular disorders



Dyspepsia



Infections, mouth and tongue

Hypersensitivity to light



Rotor



Skin damage

Egg whites



Cheese



Milk



Animal sources

Meat



Poultry



Fish

Currants



Beans



Whole grains



Spinach



Plant sources









Alosparajs



Avocado



Broccoli



Cabbage

Alfalfa



Nuts



Treacle



Mushrooms

Mint



Ginseng



Fennel seeds



Chamomile









Sage



Parsley

The body needs to 1,3 mg per day.

Need Daily

*

Factors that increase the need for the body of vitamin B 2 (riboflavin), including

1.

Pill
2.

Strenuous exercise



Mullah Moments





*

Vitamin B-2 crash easily influence

1.

Light
2.

Antibiotics
3.

Alcohol









*

The vitamin B 3 or niacin Niacin, also called in many of the references nicotinic acid Nicotinic Acid
*

Effective image in the body are Alaniasinamed Niacinamide,

1.

And is necessary for the natural circulation of the blood and the integrity of the skin,
2.

It also helps in the performance of the nervous system's functions
3.

And in the metabolism of carbohydrates, fats and proteins
4.

And in the production of hydrochloric acid in the stomach
5.

He is playing a role in the processes of bile and gastric juice
6.

And niacin reduces cholesterol in the blood
7.

And in the production of sex hormone



Vitamin B 3 (niacin)
Vitamin B3 (Niacin)











Roughness of the skin and cracking



Lead to niacin deficiency disease pellagra Pellagra,



Vitamin D deficiency leads to











Passion Parties



Smell of the same



Diarrhea



Depression and insomnia

And a reduction in blood sugar



Loss of appetite



Indigestion



Headache

Blisters in the skin



Sores in the mouth



Fatigue



Roundabout

Red meat



Fish



Beef liver



Animal sources



Chicken



Milk



Eggs

Whole wheat products



Wheat germ



Beer yeast



Plant sources

Peanut



Cheese



Islands

The body needs 16 milligrams per day

Need Daily

*

Pregnant women and people with diabetes or glaucoma or gout, or liver disease or stomach ulcers should remain vigilant when using niacin supplements.
*

The use of more than 500 milligrams per day of vitamin A may cause liver damage if sustained for a long time



Warnings











*

Vitamin B 5 or pantothenic acid Pantothenic Acid, also called vitamin anti-tension,
*

This vitamin is an essential element in the installation (Assistant enzyme a) Coenzyme A and is a chemical vital intervention in many essential metabolic functions, and pantothenic acid.

1.

And it plays a role in the production of adrenal gland hormones
2.

Formation of antibodies
3.

Assist in the use of vitamins and their representation
4.

Help in converting fat and carbohydrates and proteins into energy
5.

Required by all cells of the body
6.

Enters in the production of chemical tanker shipments nerve
7.

Necessary for the performance of the gastrointestinal tract of the normal functions



Vitamin B 5 (pantothenic acid)
Vitamin B5 (Pantothenic Acid)









Tingling in the hands


Nausea


Headache
FATIGUE

Vitamin D deficiency leads to

Eggs


Saltwater fish
Liver

Beef


Animal sources

Whole wheat
Nuts

Beer yeast


Fresh vegetables and legumes


Plant sources

The body needs to 5 mg per day


Need Daily



*

Vitamin B-6 or Baerodoudi Pyrodoxine included in many bodily functions including more than any other food component almost.

1.

Helps to maintain the balance of sodium and potassium
2.

Activates red blood cell formation
3.

Necessary for the nervous system and the functions of the natural brain
4.

And vitamin B-6 plays a role in immunity against cancer
5.

Help in the prevention of atherosclerosis
6.

And for configuring Alhamadin Alnoyen DNA and RNA, which contain the genetic information on the operations of reproduction of all body cells
7.

And also inhibits the toxic substance called homocysteine, which HomoCysteine attacking the heart muscle and allow the accumulation of cholesterol on the heart muscle



Vitamin B-6 (Baerodoudi)
Vitamin B6 (Pyrodoxine)











Conjunctivitis


Tongue sores


Cracked skin


Nausea


Headache


Vitamin D deficiency leads to

Memory impairment


Learning difficulties


Delayed the healing


Arthritis


Loss of appetite


Anemia (anemia)


Convulsions


Hair Loss
Spinach banana flesh islands

Beer yeast


Plant sources
Broccoli

Avocado
Walnuts peas

Soybean

The body needs to 1,3 mg per day



Need Daily



*

Antidepressants and estrogen therapy and oral contraceptives may increase the body needs for vitamin B-6
*

Diuretics and drugs Alkotizon crashes absorb this vitamin from the intestine



Mullah Moments



*

Vitamin C or ascorbic acid Ascorbic acid

1.

Antioxidant and the body needs for tissue growth and repair
2.

For the safety of the gums.
3.

Essential in the formation of collagen Collagen
4.

In the performance of the adrenal gland Adrenal Gland functioning
5.

Active healing wounds and burns
6.

Protects against blood clotting and bruising of the
7.

Increases the intestinal absorption of iron



Vitamin C (C)
Vitamin C (Ascorbic Acid)







Thorough bleeding under the skin


Poor wound healing


They are very weak and in the body


Disease scurvy


Vitamin D deficiency leads to




Bone problems


Swelling in the body


Bleeding gums

Avocado


Vegetables


Citrus


Fruit


Plant sources



Paprika


Cabbage


Strawberry


Guava

Berries


Broccoli


Spinach


Radish

The body needs 60 milligrams per day



Need Daily

*

May reduce the sedative and anti-depressants and anti-clotting pill and levels of vitamin C in the body
*

Smoking causes severe lost of vitamin c



Mullah Moments

Quantity Balmelligram



Gender


C content of vitamin c

In some foods




















74

Kiwi 1 pill
158

Fresh broccoli (boiled) ½ cup
341

Pimento cool (yellow) 1 large bead
109

Chili peppers (NY) half a cup
75

1 orange bead
42

½ cup strawberries
57

Manga 1 pill
188

Papaya 1 pill Central
31

1 lemon bean
28

1 sweet potato bean central
23

Tomatoes 1 pill



*

The body needs vitamin D or cholecalciferol Calciferol

1.

To absorb calcium and phosphorus from the intestine and make use of them
2.

Vitamin D protects against muscle weakness
3.

Enters in the process of pacemaker
4.

Is necessary for thyroid function
5.

Natural process of blood clotting
6.

And is necessary for growth, and is especially important for growth and normal development of bones and teeth in children
7.

And it is also important in the prevention of osteoporosis Osteoporosis and lack Alcalsiewm in the blood and treated, and strengthens the immune system





Vitamin D (d)
Vitamin D











*

Vitamin D deficiency leads to severe disease rickets Rickets in children and osteomalacia Osteomalacia and is a similar case in the adult
*

Grades at least the severity of the shortage had been characterized by loss of appetite and a sense of burning in the mouth and throat, diarrhea and insomnia, and disturbances of vision



Vitamin D deficiency leads to





Eggs


Dairy products


Fish liver oil


Animal sources

Tuna


Sardines


Salmon

Vegetable oils


Potatoes


Oats


Plant sources

*

Consists of vitamin D in the body influence the sun's rays
*

The body needs to 200 IU per day for men and 200 IU per day for women of vitamin D.



Need Daily



*

Intestinal disorders and disorders of liver and bile Craw hinder absorption of vitamin D
*

As well as some diuretics, such as Alklorthiazaid Alheidrokhlorotheiazaid and cause an imbalance in the ratio between calcium and vitamin D in the body



Mullah Moments







1.

The body needs vitamin K to the production of prothrombin ProThrombin necessary for blood clotting
2.

Is also essential for bone formation and repair
3.

And also necessary for the creation of material Aloostioukalcin and is a protein found in bone tissue, which it crystallized calcium salts and thus helps to prevent osteoporosis
4.

And vitamin K plays an important role in the intestine and helps to convert glucose to glycogen Glucose and Glycogen is stored in the liver, which activates the health functions of the liver.



Vitamin K
Vitamin K







May lead to vitamin A deficiency, abnormal bleeding or (internal bleeding).



Vitamin D deficiency leads to
Liver, egg yolk

Animal sources
Dark green leafy vegetables, cabbage, broccoli Alosparajus

Plant sources
Wheat, soybean oat

The body needs daily to 80 mcg for men and 65 mcg per day for women



Need Daily

Antibiotics hinder the absorption of vitamin K.



Mullah Moments

*

For pregnant women: do not consume high doses of synthetic vitamin K (Menadione) during the last weeks of pregnancy because it may lead to the interaction of toxicity in the newborn.



Warnings
Quantity Balmaekerogram
Gender

Content of vitamin K as

In some foods












25

One large egg

76


Soybean oil 1 tablespoon table
36

1 cup wheat bran
52

Cabbage (NY) half a cup
28

Tomatoes, one tablet
199 Green Tea
131

Spinach (iced) cup



Here tocopherols or vitamin

1.

Is an anti-oxidant and is important in the prevention of cancer and diseases of the heart and blood vessels,
2.

And is necessary for tissue repair and bond in the treatment of pre-menstrual syndrome Pre-Menstrual Tension
3.

And helps prevent infection cataract in the lens of the eye Cataract
4.

Improve athletic performance and loosen the muscle contractions of the leg and maintain the integrity of the nerves and muscles
5.

And strengthens the wall of capillaries.



Vitamin E (tocopherols)
Vitamin E (Tochopherol)







Could include lack of signs of infertility in men and women and disturbances in menstruation



Lead to the destruction of red blood cells and nerve damage



Vitamin D deficiency leads to

Occurrence of spontaneous abortion



Deterioration of the nervous strain.

Milk



Fish



Meat



Animal sources

Beans



Dark green leafy vegetables



Vegetable oils



Plant sources

Whole grains



Seeds



Nuts



The body needs 10 milligrams per day for men and 8 milligrams per day for women



Need Daily

*

There is a correlation between the increase in cases of vitamin A deficiency in her food and over-dependence on processed foods and low consumption of natural sources of food.
*

The body needs zinc to maintain the normal level of vitamin E in the blood.



Mullah Moments



* If you are taking anti-coagulant (blood Prosecutors in row over Anti-Coagulants), do not address the more than 1200 IU of vitamin E,
* If you suffer from diabetes or rheumatic heart (Rheumatic Heart Disease), or excess in the activity of the thyroid gland (HyperThyroidism) does not address more than the dose prescribed in such cases of vitamin E..



Warnings

Quantity Balmelligram




Gender



Content of vitamin E. E

In some foods















26.94



Wheat germ oil 1 tablespoon table

7.14



Sunflower oil 1 tablespoon table

2.96



Corn oil 1 tablespoon table

2.55



Soybean oil 1 tablespoon table

2.32



1 avocado bean

1.72



Olive oil 1 tablespoon table

1.65



Mayonnaise 1 tablespoon table

1.6



Margarine 1 tablespoon table



Assistant · enzyme Q10 is a vitamin-like substance, its effect on the body similar to the impact of vitamin E may even be stronger as an antioxidant. And also called Oubikton

· Plays a vital role in energy production in every cell in the body, and research has shown that Q10 supplements have the ability to counteract the histamine Histamine

· Useful for people who suffer from allergies, asthma or mental illness

· And used by many doctors for the treatment of disorders of mental functions, such as those associated with schizophrenia Schizophrenia and Alzheimer's disease Alzheimer's Disease.

• In a study conducted by scientists at the University of Texas and lasted for 6 years it was found that people who suffer from congestive heart failure, Congestive Heart Failure and eat Assistant enzyme Q10 in addition to conventional therapy have the opportunity to stay alive for a period exceeding 3 years by 75% compared with only 25% of people who ate conventional therapy only.



Assistant enzyme
Q10

















*

Contain mackerel, salmon and sardines, the largest quantity of Assistant enzyme Q10, and there are also beef and peanuts and spinach.

Sources

*

It should be noted that the amount of ready enzyme Q10 in the body diminish with age, so it must be added to the diet of persons over the age of fifty.

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