Description of vitamin C and B group
Vitamins C and B are classified into the group of vitamins soluble in water, so-called hydrophilic.
A common feature of hydrophilic vitamins is almost impossible overdose because not settle in the body and any excess is excreted in urine.
There are two types of vitamin deficiency – vitamin deficiency and hypovitaminosis. Vitamin deficiency is a complete lack of vitamin A in our area is almost non-existent. Hypovitaminosis is with us on the contrary, quite often, and it is a partial deficiency of a vitamin.
Vitamin C (ascorbic acid)
It would be hard looking for someone who would be a “Cs” never heard of. It’s certainly the most famous and most diverse vitamin. L-ascorbic acid can be found throughout the human body and performs a number of important functions.
Vitamin C is one of important antioxidants – together with other antioxidants such as vitamin A, vitamin E, zinc, copper, iron, manganese or selenium, helps to eliminate free radicals from the body.
Probably the best-known role in the immune system. Who nebaštil oranges and grapefruits during the cold to help his body fight against the insidious enemy? By helping relieve symptoms of coldsand increases the body’s resistance to infection and cold.
Participate in the formation of collagen, helping formation of connective tissues. It also acts preventively against diseases of the heart, blood vessels. Iron may be absorbed from the diet only in the presence of Vitamin C. This vitamin helps excrete from the body of heavy metals such as mercury, cadmium and lead.
Lack of vitamin C exhibits many dangerous symptoms, especially at high levels of exertion and severe medical conditions. There is bleeding into the skin, joints and under Kostic, since there is aloss of elasticity of blood vessels. The absence of this vitamin results in wobble and subsequentloss of teeth.
When mild Hypovitaminosis slows growth, more spoiled teeth, creating bruises, the organism is resistant to infection, there are hemorrhoids, depression arise, the person is generally exhausted and suffering from stomach problems.
When significant Hypovitaminosis to vitamin deficiency leads to a disease called scurvy. Surely you know that the illness suffered by pirates and sailors because they ate only canned food and meat. Following the discovery of scurvy they began to carry with them at least a fruit or lemon juice. Scurvy or scurvy manifested anemia (anemia), fragile bones, atrophic muscles, repeated infections, loss of teeth, frequent bleeding, sterility and swelling. Young children thrive and manifested ossification disorders.
Most vitamin C is found in fruits (grapefruit, lemons, oranges, strawberries, black currants, berries, kiwi …) and vegetables (peppers, potatoes, tomatoes, cauliflower, broccoli, radish, spinach …). For example, rose hip contains about 2000 mg per 100 g of the fruit, kiwi 90 mg, 50 mg of orange and lemon 40mg.
The human body can not produce this vitamin itself; therefore regular intake of fruits and vegetables. The recommended daily dose is given between 60 and 100 mg. It can be increased if necessary up to ten times. Increase intake of Cs especially in the season of colds, increased exertion or stress. Smokers should increase the dose of vitamin about 60-100%. When blood loss during surgery or heavy menstrual periods is also recommended to increase the dose of vitamin C, it helps to absorb iron from food.
Vitamin B1 (thiamine)
Vitamin B1 is the first of a series of vitamin belonging to the B-complex. It plays a vital role in the transmission of nerve impulses to muscles, and therefore is called nervous or mental vitamin.
An important task of Vitamin B1 is digestion of carbohydrates into glucose, which provides energy for life processes and is an indispensable source for the brain. Substances containing a lot of carbohydrate usually also contain large amounts of thiamine. The exception, however, white flour and refined sugar – contain lots of carbohydrates, but almost none of thiamine and the body must use its own reserves of thiamine for the distribution of these substances.
Thiamin helps to overcome stress, mental load, problems with impatience and confusion. It is used in the treatment of nicotine poisoning, lead, arsenic. Further strengthens memory and appetite.
Thiamine deficiency manifests itself as disease beriberi. Manifested depression, irritability, nervousness, poor concentration, loss of appetite, memory impairment, overall fatigue, lethargy, headaches and heart problems. Chronic alcoholics suffer B1 deficiency called Wernicke encelopathie.
Vitamin B1 is found in beer yeast, pork and poultry meat, and whole grain cereal products.Significant amounts are also found in honey, nuts, sunflower, potatoes, peas, beans. When brewing is retained thiamin, so it is advisable to occasionally put one beer. B vitamins found in nature alone, therefore, find food supplements under the name B-complex.
The recommended daily dose is about 1.5 mg. Thiamine is more degraded by ingestion of coffee and tea. Attention should also be a sufficient intake should watch people eating in fast food restaurants, alcoholics, diabetics, pregnant and nursing women.
Vitamin B2 (riboflavin)
Vitamin B2 plays in the human body many irreplaceable roles. Like vitamin B2 interferes with metabolism of carbohydrates, proteins and fats, thereby affecting the energy for the processes of life. It is essential for healthy skin (and its eventual recovery), hair and nails. This also affects night vision, participates in the formation of blood cells, strengthens the heart and helps produce hormones in the adrenal glands. Riboflavin also acts on the nervous system and brain. When increased physical exertion helps muscle cells to transport oxygen.
Greater lack of vitamin B2 is very unique because it is located in almost all foods. When a poor diet are more likely to occur chapped lips corners. More serious is then conjunctivitis, sore mouth and tongue, flaking skin, photophobia and poor healing of skin wounds.
Most Vitamin B2 is found in beer yeast, liver, mushrooms, spinach, broccoli, pork and cheese.Besides fruit riboflavin found in small amounts in almost all foods. Here, too, we can be recommended for the replenishment of this vitamin from time to time one small beer.
The recommended daily dose is about 1.6 mg. Increase the intake of riboflavin, people should treat with antibiotics, pregnant and lactating women. Furthermore, people with celiac disease, liver cirrhosis, diabetes and shingles. On sufficient income should also give attention to vegetarians.
Vitamin B3 (niacin, nicotinamide, vitamin PP)
Vitamin B3 significantly affects the nervous system, which helps remove headaches and moderate depression. His other important roles is to reduce high blood pressure and cholesterol levels. Great popularity among ophthalmologists found where it was used for example in diseases of the eye. Therapists and athletes use it to vasodilation (= expansion) of blood vessels, the blood supply can perfectly muscles.
Although the human body can synthesize vitamin B3 from tryptophan itself, it is insufficient to meet the needs, so it is important and a varied diet. Lack manifests a lack of appetite, insomnia, headaches, indigestion and schizophrenia.
When there is a serious lack of niacin disease pellagra. Symptoms include skin rashes, dementia, smelly diarrhea, lethargy, fatigue organism emaciation and nervousness.
Even Vitamin B3 can be found in most food. Most are located in the brewer’s yeast, liver, rice, tuna, peas, broccoli, beans, carrots, sunflower, milk, eggs and leafy vegetables. Small beer is an ideal resource for drawdown of inventories niacin.
Vitamin B4 (adenine)
The main importance of vitamin B4’s participation in important biochemical processes in the human body. Adenine is the basis notorious substance ATP (adenosine triphosphate) necessary for energy processes of the organism. It is also essential for growth, repair and replacement of all our cells.
This vitamin plays an important role in making the hormone of happiness. Thanks to her experience euphoria to overcome stress conditions and we are full of enthusiasm.
Vitamin B4 is irreplaceable in the formation of red blood cells, helps to absorb iron, reduces the risk of heart disease, keeps fresh complexion and also helps in hyperactivity children. It is also used in the prevention of lung cancer, colon and breast cancer. Scientists examine its effect on Alzheimer’s and Parkinson’s disease.
Lack of this vitamin during pregnancy may contribute to congenital defects such as open spine.Doctors tend to believe that it is effective in preventing cervical cancer.
Enough vitamin B4 can be found in whole grain bread, milk, meat, eggs, brewer’s yeast and peanuts.
The recommended daily dose is determined.
Vitamin B5 (pantothenic acid)
Vitamin B5 is found in all tissues of the human body. Hence his name, because “pantos” means everything.
This vitamin plays back a huge role in metabolism. As part of coenzyme A is important in the conversion of sugar, fats and amino acids. Reaction called acetylation arises substance acetylcholine required for transmission of nerve impulses. It also prevents the establishment of LDL cholesterol in the arteries.
For its diversity is branded as a true crossroads of metabolic pathways.
Vitamin B5 is also called an anti-stress hormone, since it increases the production of anti-stress hormones in the adrenal glands. It also supports fertility, longevity, and production of antibodies. It is used for constipation, diarrhea, flatulence, and vomiting. It has a beneficial effect on the skin, so it can heal burns, cracked skin and skin aging. Doctors often use before surgery to postoperative wounds heal faster. Surely everyone took advantage of its curative effects in skin burns from the sun under the name panthenol.
Athletes use it because of its properties to increase resistance to cold.
A lack of pantothenic acid has the effect of reducing blood sugar, subsequent fatigue and decreased resistance to infection. Reduced blood sugar has resulted in an increased need for sleep during the day. Of course there are metabolic disorders. Also formed dermatological problems such as acne or rashes. Later it appears appetite, constipation, stomach discomfort, burning feet and irritability.
Vitamin B5 is found in most types of food, therefore no its absence frequently. We find it in meat, offal, whole grain bread, legumes, vegetables, yeast, eggs, milk, sunflower, nuts and soy. It destroyed during thermal treatments, preservation, caffeine and alcohol.
The recommended daily dose is about 7 mg.
Vitamin B6 (pyridoxine)
Vitamin B6 is extremely important for the synthesis of nucleon acids DNA and RNA, which helps cells to properly grow and reproduce. It participates in the metabolism of the brain, resulting in the formation of neurotransmitters (dopamine, noradrenaline, serotonin) required for neurotransmission.
It helps prevent atherosclerosis and heart onemosněním. It also acts against epileptic seizures.
Pyridoxine deficiency manifests forgetfulness, fatigue, irritability, frequent infections, tingling of the extremities, hypersensitivity to sunlight, allergies and elevated cholesterol levels. In exceptional situations it may be inflammation of the lip, tongue and nerves. Typical symptoms are longitudinal grooves on the nails.
Vitamin B6 is widely found in meats (kidney, tuna, pork), fruit (bananas, melons, nuts) and vegetables (cabbage, spinach, potatoes, corn, carrots, cauliflower). Furthermore, in eggs, milk or beer yeast. And to complement this vitamin B6 is recommended every time a small beer.
The recommended daily dose is about 2 mg. Increase the intake of vitamin B6 should be active athletes, pregnant women, women taking oral contraceptives, people with celiac disease and people in old age.
The disadvantage of vitamin B6 is its thermal instability. Boiling large amounts of vitamin B6 decreases. Part vitamin also leach into the water. It is therefore appropriate to prepare and broth resulting from preparing foods rich in this vitamin.
Vitamin B7 (vitamin H, biotin)
Vitamin B7 is essential for the production of fats, enzymes, sugars decomposition. It is also called vitamin H, from the German “Haut” = skin, because the lack of it causes most skin just. It helps reduce blood sugar levels, and therefore it is widely used in the treatment of diabetes mellitus second type (or diabetes).
Lack of vitamin H is most apparent weakness, drowsiness, rash on the face, loss of appetite, urge to vomiting, numbness of limbs and depression. One of the first symptoms may be split ends hair and brittle nails. The lack of this vitamin can occur after long-term treatment with antibiotics, excessive alcohol consumption and indigestion. We shortages due to poor diet not only when someone excessively consumed eggs. Egg whites contain a substance avidin, which for this vitamin attaches himself.
Caution should, giving pregnant women, because a significant lack of vitamin B7 in early pregnancy can cause developmental defects in the embryo.
Biotin is abundant in the liver, nuts, beans, egg yolks, yeast, oatmeal and chestnut. It is also produced by intestinal bacteria, but not in that form not used by the body.
The recommended dose is about 0.15 mg.
Vitamin B8 (Choline)
Vitamin B8 is essential neurotransmitter acetylcholine, necessary for transmitting nerve impulses. It affects the good memory, because together with fatty acids and phosphorus produces a substance called lecithin. Lecithin surely everyone knows from advertising and knows that it is an important component of nerve cells. Vitamin B8 is interesting that one of the few known penetrate. Blood-brain barrier (barrier between blood and brain) directly into the brain cells and there creates promoting substances memory.
Choline processes in the body fat and cholesterol, thus preventing their deposition. Therefore, it prevents the development of atherosclerosis, cardiovascular and vascular diseases.
Choline deficiency in the regular diet is not likely. Manifested by a memory impairment, poor muscle coordination, nervousness, headaches and poor concentration. Lack of vitamin B8 is associated with neurodegenerative diseases such as Alzheimer’s disease.
Most vitamin B8 can be found in fish, seafood, liver, intestines, yeast, milk, egg whites, beans, cabbage, cauliflower, apples, red beets and bran.
In the event that the human body lacks this vitamin, it is able to create his acid benzyl ester of folic methinoninu, vitamin B12 and lecithin. Use of lecithin as a dietary supplement and therefore supports the formation of choline. Lecithin has found great popularity among students and other active people who desire a better memory.
The recommended daily dose is about 0.5 to 3 grams. Increase the dose should be alcoholics and people taking antibiotics.
Vitamin B9 (folic acid)
Vitamin B9 is essential for cell division. He could not be without him properly developing fetus, hematopoiesis function, form nucleon acids DNA and RNA (carriers of genetic information) and the nervous system to work properly. It helps heal wounds and especially in the elderly moderate depression.
Preventive use of folic acid during the first third of pregnancy reduces the likelihood of birth defects such as cleft palate and spine. It further reduces the risk of heart and vascular diseases. It used forprevention of lung cancer, cervix, rectum and colon.
Lack of vitamin B9 is our very rare. Manifested by fatigue, indigestion, weakness, forgetfulness, moodiness, and haematopoietic growth. Acute lack of this vitamin causes megaloblastic anemia – a disease of the red blood cells, which are enlarged, deformed and have limited ability to transport oxygen. The main symptoms are diarrhea and sore red tongue.
Very serious lack of folic acid during pregnancy may impair fetal growth and nervous system.Significantly grape lack of vitamin B9 are people with Crohn’s disease, celiac disease, alcoholics and people taking antiepileptic drugs, absorption disorders and cancer.
A suitable source of folic acid are green leafy vegetables like spinach and broccoli, meat, liver, yeast, oranges. Preventively be recommended from time to time one small beer.
The recommended daily dose for adults is 200 micrograms. Increase the intake of this vitamin should pregnant women and those trying to conceive nearly doubled.
Vitamin B12 (cobalamin)
Vitamin B12 is essential for the proper function of the nervous system, hematopoiesis and the synthesis of DNA and RNA. The name itself can feel that this vitamin contains cobalt.
Vitamin B12 plays an important role in the production of red blood cells and hemoglobin.Without him, and vitamin B9 cells will increase excessively and maturate, which has resulted in disease megaloblastic anemia. It is a disease of the red blood cells, which are enlarged, deformed and have limited ability to transport oxygen. The main symptoms are diarrhea and sore red tongue.
Nervous system is important due to the formation of cell membrane phospholipids, which is required for correct transmission of nerve impulses and the formation of myelin sheaths. They cover nerve cells and accelerate conducting nerve impulses. Vitamin B12 accelerates the production of neurotransmitters necessary for neurotransmission.
Even in metabolism is irreplaceable – the processing of fats, proteins and sugars.
Further it helps preventing vascular and heart disease. It has a positive effect on mental and emotional health.
Lack of cobalamin causes depression, fatigue, tingling in the limbs, disorientation, memory impairment. This problem is not our latitudes frequent. More affects vegetarians, vegans, alcoholics, extreme stressful people, sick people and the elderly.
The lack of this vitamin may develop symptoms of Alzheimer’s disease, multiple sclerosis, and megaloblastic anemia. Neurological damage may be irreversible.
Vitamin B 12 is richly contained mainly in animal products. Among reservoirs B12 especially eggs, milk, cheese, meat, animal offal (kidneys, liver and heart) and some seaweed. As a vegetarian, you can obtain B12 from food zakvašených.
Balanced diet can ensure proper supply of the necessary amount of vitamin B12 in the body, which will result in improved memory and concentration skills and evenly with a reduced risk of cardiovascular disease.
Cobalamin can be found in animal entrails, eggs, milk, cheese, meat and yeast.
This vitamin is produced only by microorganisms. Excess is stored in the liver, where it forms a reservoir for 3-6 years. Now vegetarians can cause depletion of these stocks, so it is necessary to pay attention to an adequate income.
The recommended daily dose is 0,003 micrograms.
Vitamin B13 (lipoic acid)
Vitamin B13 is indeed included in the group of water soluble vitamins, but in reality it is highly soluble in fat.
It has very many different functions and not far from all are discovered or confirmed. Participates inobtaining energy that helps the cells breathe. It is essential for proper functioning of the nervous system. Scientists is considered a super antioxidant – helps to eliminate free radicals from the body. Together with B-complex vitamins converts carbohydrates, proteins and fats into usable energy. Doctors use in the treatment of cataracts, AIDS, multiple sclerosis, psoriasis, chronic fatigue syndrome. Diabetics use it, since it enhances glucose uptake by increasing insulin action.Preventive effect against some liver diseases.
Obtaining lipoic acid from food because of its instability is quite complicated, and therefore lack is common. Usually there are no serious complications. When a larger shortage may be prone to water retention, fatigue, weakness, disorders of perception, damage to the nervous system and heart. Increasingly faced alcoholics, smokers, diabetics and people with liver diseases.
Vitamin B13 is found in liver, meat, potatoes, yeast, root vegetables, spinach,
Decomposes due to daylight, the enemy is also water.
The recommended daily dose is in the range from 50 to 150 mg daily.
Vitamin B15 (pangamic acid)
Vitamin B15 includes latest vitamins discovered a series of B-complex, so it is not fully understood, and it is possible for him in the future find surprising effects.
Among its benefits include defense against stress, stimulation of oxygen metabolism, detoxification effect in tissues, raising the resistance of the organism and antioxidant properties. Precaution is taken against atherosclerosis, high cholesterol and fat deposition in the liver. Doctors to help treat liver cirrhosis, heart disease and asthma. Reportedly supports athletic performance and prolongs life.
Pangamic acid deficiency with symptoms of fatigue, weakness, headache and decreased immunity.Given that this vitamin is a relatively newly discovered, the symptoms are not fully explored.
Vitamin B15 is found in flour, yeast, sesame, pumpkin, bran and potatoes.
It is recommended to consume daily about 50-150 mg.
Other names: Hypovitaminosis, Avitaminosis