Vitamins : Functions and Sources

Vitamins

Vitamins are organic substances that are essential for the body’s vital exchanges. We cannot synthesize them in sufficient quantities, in other words, the body makes very little. The majority of the intake comes therefore from food supply.

There are two forms of vitamins:

  • The water-soluble vitamins, which dissolve in water;
  • The fat-soluble vitamins, which dissolve in fat.

Water-soluble vitamins

Vitamin B1: Thiamine

Functions Sources
Stimulates the heart Whole grains
Stimulates the nervous system Whole grain rice
Reacts to carbohydrates Food yeasts
Relieves headaches, sciatica, rheumatism Cereal sprouts
Combats impotence, sterility, growth disorders, etc. Organic eggs
Pollen
Legumes

Vitamin B2: Riboflavin

Functions Sources
Helps Prevents/Decreases
The production of red blood cells skin and mucous membrane problems Yeasts
the immune system hair loss Cereals
Growth during pregnancy fatigue Sprouts
rheumatism Eggs
torticolis and muscle cramps Fish
the lumbagos Spinach
skin cracks and fissures Asparagus
stomatitis Broccoli
excess of sebum
stomach pain
conjunctivitis
excesses of acidity

Vitamin B3: Niacin

Functions Sources
Impact y on energy and decreases the fatigue and neurasthenia Fish Yeasts Tomatoes
Promotes digestion and cellular respiration Mushrooms Vegetables
Regulates hormones
Reduces insomnia and mental disorders
Acts on the blood circulation
Reduces acne and hay fever
Prevents inflammation and infections in the mouth
Prevents depression
Limits eye and hearing disorders

Vitamin B5: Pantothenic acid

Functions Sources
Promotes wound healing, hormone production, healthy hair Yeasts
Prevents liver disorders, colitis, gastroenteritis, eczema, disorders associated with legs Wholemeal flours
Organic eggs
Mushrooms

Vitamin B6: pyroxine

Functions Sources
Helps Prevents/Decreases
Assimilation of proteins Atherosclerosis Yeasts
Memory Anemia Peas
Nervous disorders caused by alcohol Spinach
Depression Broccoli
Cardiovascular disorders Cabbage
Skin problems Mushrooms

Vitamin B8 (or H): biotin

Functions Sources
Fatty acid synthesis (helps to transform fatty acids) Egg yolk
Energy production Soya
Lenses
Cereals
Fish
Nuts
Vegetables
Fruits

Vitamin B9: Folic Acid

Functions Sources
Helps Prevents/Decreases
DNA production Diarrhea Offal (except for pregnant women, too much vitamin A)
Cell renewal (recommended for pregnant women) Anemia Legumes
Optimisation of the nervous and immune systems Loss of weight and appetite Cooked green vegetables
Headaches Flax seeds
Palpitations
Irritability
Chronic stress

Vitamin B12: Cyanocobalamin

Functions Sources
Helps Prevents/Decreases
Production of red blood cells Hair loss Mushrooms
Digestion Crustaceans Fish
The assimilation of carbohydrates, lipids and phosphorus Vegetables and fruit
The synthesis and assimilation of proteins
The effectiveness of the nervous system

Vitamin C: ascorbic acid

Functions Sources
Helps Prevents/Decreases
Elimination of toxins Oxidation Citrus
Production of collagen Osteoporosis Lettuce
Healing of wounds Dental problems Fruits
Bacterial immunity Diabetes Lemon
Cortisone Production Tachycardia Apples
Iron fixation Buckthorn
Effectiveness of nervous and muscular systems Apples
Blueberries
Blackcurrant
Tomatoes
Parsley

 

Fat-soluble vitamins

Vitamin A : Retinol

Functions Sources
Helps Prevents/Decreases
Blood circulation Infections Fish oils
Visual acuity Oxidation Plants Butter
Acne Egg yolk
Hair loss Fish
Insomnia Orange and yellow vegetables
Slimming
Cancer

Vitamin D: Carciferol

Functions Sources
Helps Prevents/Decreases
Bone building Cardiovascular diseases Butter
Calcium assimilation Cramps Fish oils
Bone rickets Mushrooms
Osteoporosis Cereals
Exposure to the sun

Vitamin K

Functions Sources
Allows blood clotting Spinach
Cereals
Egg yolk

Vitamin E: tocopherol

Functions Sources
Helps Prevents/Decreases
Wound healing Oxidation Whole grains
Fertility Muscle aches and pains Oilseeds
Sexuality Skin rashes Nuts
Assimilation of vitamins A, D and C Cancers Seeds of cereals
Tonicity Soya
Eggs
Honey
Oils
Butter
Green vegetables

1 Comment

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