WATER SOLUBLE VITAMINS
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The requirements are 0.6 to 2.3 mg per day.
It is found in cereals, legumes and yeast.
Vitamin B1 has an essential role in carbohydrate metabolism in nervous system function (transmission of nerve impulses)
In case of deficiency, the clinical consequences can be serious: the Beri-Beri, alcoholic encephalopathy
Its needs are de1.5 to 1.8 mg per day.
It is found in all foods. This is one of the most common vitamins in nature. The foods richest in vitamin B2 are yeast, organ meats.
It operates primarily in the mechanisms of redox (mitochondria) in energy metabolism. It also has a role in skin trophic.
Its deficiency, although rare, can cause mucosal and skin lesions (lip, mouth, tongue...)
His requirements are 2 to 10 mg per day.
Vitamin B5 is present in all foods whether of animal or vegetable origin. Brewer's yeast is the food where the vitamin B5 is the most represented (15 to 20 mg per 100 g of food).
This is one of the essential components of coenzyme A, which is involved in the metabolism of nutrients (carbohydrates - lipids - proteins).
The requirements are 2 to 4 mg per day.
This vitamin is found in three forms: pyridoxine, pyridoxal, pyridoxamine.
It has an important role in the metabolism of proteins and amino acids.
It is widespread in food, the body makes a little under the influence of intestinal bacteria. The more foods rich in vitamin B6 are yeast.
Deficiencies in vitamin B6 are rare because the body a little product in addition to the daily intake through diet.
Vitamin B6 deficiency states generally result from several related factors. The clinical consequences are: stunting, nervous disorders, arteriosclerosis, decreased immunity.
Vitamin B8 or vitamin H
The need is 50 to 150 micrograms per day.
Biotin comes mainly from food, intestinal flora also synthesized in small amounts
It is found in liver, egg yolk, soybeans, lentils, grains, fish, nuts, some vegetables and fruits.
Biotin is the activator of a class of enzymes. It is involved in the synthesis of fatty acids, the production of energy from glucose and branch amino acids, the action of testosterone on protein synthesis in the testes.
Actual deficiencies are very rare. Symptoms in case of deficiency are fatigue, nausea, anorexia, muscle pain, dermatitis, eczema, impaired mucous membranes, drowsiness.
The needing for vitamin B9 is 0.1 to 0.3 mg per day.
Folic acid and folate do not exist in nature and man is unable to achieve the synthesis. Vitamin B9 rations are totally dependent on diet.
It is found in green vegetables, seeds, wheat germ, yeast, liver, egg yolk. For the majority, they are bound to proteins.
Vitamin B9 is needed for cell reproduction and formation of red blood cells.
Its deficiency causes a deficiency of red blood cells and platelets in the blood.
The need is of 0,003 mg per day.
It is found in meat, milk, cereals, egg yolk, vegetables and fruits.
It has an important role in the metabolism of carbohydrates, fats, phosphorus. It promotes protein synthesis and integration in tissues. It is also involved in the maturation of red blood cells.
Its deficiency can cause pernicious anemia.
Vitamin B3 or vitamin PP
The need for vitamin PP is 10 to 20 mg per day.
It is found in the heart, kidneys, liver, yeast, mushrooms, legumes
The power supply provides the bulk of niacin in a form ready for use even if part of the contributions is covered by the conversion of tryptophan present in certain proteins.
It has an important role in hormone metabolism and cellular respiration.
Its deficiency is the cause of pellagra, solar intolerance, inflammation of the gastrointestinal mucosa. This deficiency is in the countries where the feed comprises some animal protein.
The need for vitamin C are difficult to quantify, experts are not themselves disagree. 10 mg per day is estimated that protect against scurvy, 60 mg against hypovitaminosis.
We essentially found in fresh vegetables
It is involved in the metabolism of carbohydrates, iron, in connective tissue, adrenal glands, in ovarian function.
The list of effects in the body is very long: immune system, reducing the cataract process ...