The Detailed Table of Vitamins

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Variety of fruits

Today I want to present you a table of vitamins that are vitally important for our body. I’m sure this will be very useful. It can help you a lot, especially if you are trying to find the source of a certain vitamin.

Vitamin A

Description. A natural form of vitamin A is retinol and beta-carotene. The lack of this vitamin causes dry skin, negatively influences a growth of hair and hails, besides it reduces the ability to see in darkness.

Sources. In the form of retinol: meat, liver, fish oil, egg yolks, cheese. In the form of beta-carotene: in many orange and red vegetables and fruits.

Daily requirements. 1 mg. (Note: 1 mg.=0.0000352 ounces)

Vitamin B1

Description. This vitamin is essential for the proper functioning of our nervous system, liver, heart. It is involved in carbohydrate metabolism and helps in treatment of skin diseases.

Sources. Liver, nuts, rye grain bread, eggs, green peas.

Daily requirements. 2-2.5 mg.

Vitamin B2

Description. Many of us sometimes have cracks in the corners of our mouth – this is precisely caused by the lack of vitamin B2. In addition, the lack of this vitamin causes dull hair and dandruff.

Sources. Liver, milk, yeast.

Daily requirements. 2-3 mg.

Vitamin B5

Description. Plays an important role in fat metabolism. It is necessary for the formation of cholesterol.

Sources. Laminaria, grains, kidney, cheese.

Daily requirements. Nearly 10 mg.

Vitamin B6

Description. It stimulates our nervous system and increases resistance to various diseases. Its main role is to maintain the health of our skin.

Sources. Chicken meat, nuts, bread (wheat flour), bananas.

Daily requirements. 2 mg.

Vitamin B9

Description. Vitamin B9 or Folacin is necessary for the growth and development of the circulatory and immune systems. Besides, it is important for the production of new cells (skin, hair, immune white blood cells, red blood cells, etc.), it ensures the stability of our nervous system, productive work of our brain, improves liver function etc.

Sources. Green vegetables with leaves, beans, bread (wheat flour), yeast, liver.

Daily requirements. 0.4 mg. (it must be doubled for pregnant women)

Vitamin B12

Description. It is necessary for cells of the nervous system and for bone marrow cells. The lack of vitamin B12 causes a serious illness – deficiency anemia. This disease requires lifelong therapy injections of vitamin B12.

Sources. Lean meat, offal, fish, shellfish.

Daily requirements. 0.005 mg.

Vitamin C

Description. With the help of vitamin C a basic building material of our skin – collagen – is produced. It provides skin’s elasticity, prevents the formation of wrinkles. Lack of vitamin C leads to bleeding, reduce the body’s resistance to a number of infectious diseases.

Sources. Wild rose, black currant, grapefruit, Bulgarian pepper, parsley, sorrel, spinach. In smaller amounts vitamin C is found in almost all vegetables and fruits.

Daily requirements. 75 mg.

Vitamin D

Description. Participates in the exchange of calcium and phosphorus in our body. The lack of vitamin D causes rickets – a child disease. It prevents fractures and osteomalacia. Our body is capable to produce this vitamin under the influence of UV.

Sources. Cod liver oil, butter, cream, egg yolk.

Daily requirements. 0.01 mg.

Vitamin E

Description. It provides a normal intake of oxygen and prevents an oxidation in our body. Vitamin E is necessary for the proper assimilation of vitamins of other groups.

Sources. Cereal, vegetables with leaves, olive, corn, linseed and sunflower oils, peanuts.

Daily requirements. 0.0005 mg.

Vitamin K

Description. It helps to maintain normal blood clotting.

Sources. Soybean oil, liver, nuts, spinach, lettuce.

Vitamin PP

Description. It is important for a normal functioning of our digestive system. It is necessary for protein and carbohydrate metabolism. As a result, our skin looks healthy.

Sources. The same as vitamins B1 and B2. Besides, in yeast and bran.

Daily requirements. 15 mg.

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