vitamins by zuzana nováková. what are vitamins? organic molecules with a wide variety of functions...
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VITAMINS
By Zuzana Nováková
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What are vitamins?
• organic molecules with a wide variety of functions
• cofactors for enzymatic reactions
• essential, supplied in the diet
• two distinct types: hydrophylic (A, D, E, K)
• lipophylic (B – complex, C)
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Why are they good for us?
• Greater need due to worse environment
• Improve immunity
• Prevent ilnesses
• Slower aging
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Vitamin A and provitaminA
• Retinols
• Cancer cure and prevention
• Skin, eyes, genital glands
• Provitamin changes to A vitamin in liver
• Sources: vitamin: liver, yolks, dairy products
• provitamin: carrots, parsley pepper, spinach
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Vitamin A and provitaminA
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Vitamin D
• Kalciferols
• „the sun vitamin“ (UV rays)
• regulation of calcium metabolism
• sources: yeasts, some fish, yolks, dairy products
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Vitamin D
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Vitamin E
• Tocoferols (a-)
• Antioxidant (lipid protection)
• improves immunity
• Cures muscle, heart and skin diseases, burns
• Sources: green vegetables, vegetable oil, corn, eggs, bread, dairy products, peas, beans
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Vitamin E
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Vitamin K
• fylochinon
• Blood clotting
• Higher need by newborns, people with liver diseases, or fat malabsorbtion
• Sources: green fruits and vegetables, tomatoes, soy, beef liver, yolks, wheat, butter, cheese
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Vitamin K
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Vitamin B1
• Thiamine
• Influences sacharide metabolism
• Helps against tiredness
• Is destroyed by coffee, body can´t store it
• Severe deficiency leads to beri-beri
• Sources: yeasts, cereals, liver, pork, legumes
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Vitamin B1
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Vitamin B2
• Riboflavin
• Sacharide and lipids metabolism
• Curing of skin diseases
• Support of sight function
• Light sensitive
• Sources: cerals, eggs, vegetables, dairy products, yeast, liver
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Vitamin B2
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Vitamin B5
• Pantothenate
• Part of coenzyme A
• Reduces stress, prevents tiredness
• Necessary for formation of glycogen, fatty acids, steroid hormones
• Sources: liver, heart, yeast
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Vitamin B5
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Vitamin B6
• Pyridoxin
• Aminoacids and protein metabolism
• Cure of anemy
• Formation of red blood cells
• Sources: meat, fish, liver, vegetables, cerals, yolk, legumes
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Vitamin B6
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Vitamin B12
• Cyanocobalamine
• Formation of red blood cells
• Maintenance of neuro tissue
• Cure of neuro diseases, anemy
• Sources: dairy products, meat, poultry, sea products
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Vitamin B12
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Vitamin C
• Ascorbic acid
• Hormone, colagen synthesis
• Infection resistance, cure of cuts
• Hypervitaminosis: addiction, diarrhea
• Hypovitaminosis: curvy
• Source: fruits, vegetables
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Vitamin C
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Vitamin H
• biotine
• Part of an enzyme formating glycogene and fatty acids
• Necessary for good skin
• mitosis
• Sources: liver, yeasts, yolk, nuts, soy
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Vitamin H
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Folic acid
• Metabolism of aminoacids
• Stimulates the formation of red blood cells
• transfers one carbon unites during biosynthetic reactions
• Sources: dark green vegetables, liver, yolk
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Folic acid
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Daily values:Vitamin: Daily values [mg]:
A (retinol) 1,3
B1 (thiamin) 30 - 200
B2 (riboflavin) 25 - 200
B3 (niacin, niacinamid) 30 - 100
B5 (kyselina panthothenová) 20 - 500
B6 (pyridoxin) 10 - 15
B12 (kyanokobalamin, kobalamin) 5 - 8
Kyselina listová (folová kyselina, folát) 800 - 3400
H (Biotin) 300 - 5000
C (kyselina askorbová) 2 - 12 g
D (cholekalciferol) 10
E (tokoferol) 400 - 2000
K (fylochinon) 80
Cholin 5 g
Inositol 5 g
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Literature:
• www.bajk.cz
• http://kzw.walmark.cz/aktuality.asp?da_id=20
• www.bun-vyziva.wz.cz
• http://chamik.wz.cz/vitaminy.htm