A List of Vitamins Information

Home >> Health >> A List of Vitamins

A List of Vitamins

Vitamin E (Thiamine, Aneurine)

Vitamin E Function. Allows the body to use carbohydrates (starches and sugars). Necessary for normal functioning of the nerves, heart and gastrointestinal system.

Vitamin E Signs of deficiency. This produces damage to the nerves, both in the brain and the peripheral nerves of the limbs, upsets of the bowel system and muscular disorders. Cardiac disorders, and beriberi. Daily requirements. Adults—women 1.1-1.5 mg; men 1.2-2.0 mg; pregnant women 1.8 mg; children 0.4-1.7 mg (increases with age).

Vitamin E Precautions. With water-soluble vitamins, considerable loss occurs in cooking when the vitamin passes into the cooking water. (It is utilised if the water is later used in soups, broths etc.) Tn preserved foods, much of the vitamin remains in the liquid stock (up to 40 per cent). If soda is used in cooking up to 50 per cent of Bi may be destroyed. Baked or roasted meat produces 35-60 per cent vitamin loss.

Vitamin E Excessive intake. Excessive amounts of vitamin 131 are rapidly excreted in the urine. If given by injections, allergies and sensitisation may take place (dizziness, nausea, rashes, or shock on rare occasions).

Vitamin E Sources. The amount of vitamin B1i in 100 g of these foods is (in mg): liver .005: kidneys .0077; pork .005; beef heart .008; fish (average) .1; milk .02-.05: eggs .2-.4; whole grain rice .1-.5; wheat, rye, oats, grain .2-.7; wheat wholemeal bread .31: peas .175; tomatoes .12; spinach .06; pears .05; apricots .03-.12; bananas .03-.16; apples .01-1.

Vitamin B2 (Riboflavin)

Vitamin B2 Function. Necessary for development and functioning of the skin, eyes and mucous membranes. Used for the metabolism of starches and protein.

Vitamin B2 Signs of deficiency. Developmental disorders may occur. Lassitude, disorders of vision and hearing. Damage to the skin and eyes may take place. Linings of the mouth, nose, scrotum and vulva may become inflamed (called ariboflavinosis). Daily requirements. Adults—women: 1.5-2.5 mg; men: 1.5-1.8 mg; pregnant women: 2.5 mg; children: .6-2.0 mg (in- 196 creases with age).

Vitamin B2 Precautions. Being soluble in water, a considerable amount is washed away in cooking, but this may be utilised if water is later used in soups etc. It resists heat. but is quickly destroyed by light. The large amount of vitamin B2 contained in a bottle of milk deteriorates if left standing in the sun for an hour.

Vitamin B2 Excessive intake. Being water-soluble, excessive amounts are excreted in the urine. which may turn bright orange, the colour of the vitamin.

Vitamin B2 Sources. The amount of vitamin B2 in 100 g of these foods is (in mg): pork liver 3.2: beef liver 1.7; beef, lamb or pork kidney 2: beef heart .9; beef muscle .1-.4; pork muscle .24; human milk .05; cow's milk .1: egg whites .3-.455; egg yolks .6; spinach .24; beans .1-.6: peas .05-.6; wheat, barley,

Vitamin B5 (Pantothenic Acid)

Vitamin B5 Function. A large range of functions, including the metabolism of food, particularly protein and fats. It affects the functions of the skin and mucous linings and the hair. it protects against infections. It has a function in assisting the liver and suprarenal glands (important endocrine glands joined to the kidneys). It helps form blood pigments.

Vitamin B5 Signs of deficiency. There may be _11. disorders and disorders of skin on such as slow healing of wounds, hair, abnormal symptoms in the _:.701.1S lining of the mouth and bowel J.: air passages of the lungs. Muscular niess may occur, and liver and _:renal disorders take place. The ner- _:.s. system may be involved, causing ruing feet" (a common problem with ners of war deprived of food).

Vitamin B5 requirements. About 10 mg. .Miti077S. Large amounts may be 2d away during the cooking of food 60 per cent). If the cooking water is If.d the loss is small.

Vitamin B5 Excessive intake. High intakes will be - ...y excreted in urine. :yes. The amount of pantothenic ni .100 g of these foods is (in mg): pig liver 4-7.5; beef kidney 2.5-3.6; pork, mutton .2-1.6; egg yolks 7.2; .32; potatoes .23-.65; tomatoes soya bean flour 1.4; fruit .03-.3; wheat grain .8-1.2; wheat germ .3-2; wholemeal rye 1; brewer's yeast, dried 14-35.

Vitamin B6 (Pyridoxine)

Vitamin B6 Precautions. Being water-soluble, the :n is washed away during cooking. the fluid foods are cooked in excessive intake. Excessive intake is quickly removed from the body via the urine.

Vitamin B6 Sources. The amount of pyridoxine in 100 g of these foods is (in mg): beef liver 2.5; lamb liver 1-2.5; mutton, beef 0.2- 1.6; ham 2.5; eggs .02-.05; milk .18; cauliflower, peas, beans .1-.5; fruit .1-.5; wheat, rice grain .3-.6; wheat germ 1-5; brewer's yeast 4-8.

Vitamin B12 (Cyanocobalamin, Hydroxocobalamin)

Vitamin B12 Function. This is necessary for normal blood formation, and the normal function of the nervous system, as well as the absorption of food from the intestine. Signs of deficiency. Disorders of blood formation may occur, together with disorders of absorption and of the central nervous system. Pernicious anaemia is one of the historically most notable diseases due to deficiency. Other serious anaemias can also occur. Daily requirements. Very small, being about one-half to one microgram.

Vitamin B12 Precautions. Vitamin B 1 2 is widely dispersed in natural foods, and deficiencies due to abnormally low intakes are rare. It is more likely with some internal deficiency, and may follow surgical removal of the stomach. Administration is usually by injection. In oral form it appears to be partly destroyed by the acid in the stomach.

Vitamin B12 Excessive intake. This vitamin is relatively free of side effects, although with recurring administration allergic symptoms can occur. This may cause rashes, nausea, vomiting.

Vitamin B12 Sources. The amount of vitamin 312 in 100 mg of these foods is (in micrograms): beef liver 15; chicken liver 11; powdered liver 100; pork, veal, mutton .5-3.5; fresh fish soluble 20.

Vitamin C (Ascorbic Acid)

Vitamin C Signs of deficiency. Tiredness and reduced efficiency can occur. There is an increased susceptibility to infection, and a decreased resistance to toxins. There may be disorders of normal development, reduced speed of wound healing, inflammations of the mucous linings (such as the gums and the gastrointestinal tract) and a tendency to haemorrhage (gums, mucosa, muscles), loose teeth, and scurvy in adults. Added supplements are often given to assist recovery from infectious disorders, ulcers, to aid wound healing, and for increased mental and physical efficiency.

Vitamin C Daily requirements. Women 70 mg; men 75 mg; pregnant women 100 mg; lactating women 150 mg; children 30-80 mg (increases with age).

Vitamin C Precautions. Storage of fruit and vegetables can substantially reduce the ascorbic acid content of food. Leaf vegetables may lose 10 per cent per day during storage. Root vegetables lose it more slowly, but potatoes may lose about 50 per cent in the first month of storage.

Fruits lose about 20 per cent in a month, and apples lose it all within 6-9 months. Deep freezing can reduce the loss considerably. However, the vitamin passes into the surrounding fluid as it is watersoluble, so water in which the food is preserved or cooked should be used.

Vitamin C is lost readily in the following ways when food is being prepared: It is removed with skins of fruit and vegetables. It is washed away during washing and cooking—the longer it is washed and cooked, the more is removed (from 25-50 per cent or more passes into thecooking water). Small portions cooked and washed longer suffer most. Oxygen in the atmosphere destroys it, so uncovered cooking utensils allow more to be destroyed. Iron and copper utensils assist its destruction, so cooking utensils, knives etc can all play a part. It is said that up to 96 per cent of ascorbic acid content of foods may be destroyed during preparation and cooking.

Vitamin C Excessive intake. In recent years advocates have promoted massive doses of vitamin C as a beneficial agent. Others claim continuous high doses may produce dangers including: kidney stones, a reduced fertility in women, scurvy (if high doses are suddenly stopped), thrombosis (clotting) in blood vessels, bone disease, diabetes and other disorders. it may interact with other drugs being taken and reduce their efficacy. Large doses may also cause gastric upsets such as nausea and diarrhoea. Work is currently being done in many centres to try to establish guidelines for the use of this vitamin.

Sources. The amount of vitamin C in 100 g of these foods is (in mg): lamb liver 30-40; brain 18; human milk 4.9; cow's milk 1.65; peppers 150-200: tomatoes 24; parsley 100-185; rose hips 400- 5,000; grapefruit 40-100; grapes 3; blackcurrants 90-160: wheat, maize 2.1-2.6.

Vitamin D(Calcium)

Vitamin D Function. Assists in body growth and regulates the calcium and phosphorus metabolism of the body. Signs of deficiency. Produces rickets in children and osteomalacia in adults, and poor healing of bone fractures. The bones are weak, and symptoms due to soft bones occur. General growth disorders may occur in children and psychic disturbances may take place.

Vitamin D Daily requirements. Adults and children 400-800 iu for pregnant and lactating women 800-1,000 iu.

Vitamin D Precautions. Vitamin D is a fat-soluble vitamin, so is stored in fat. It is only slightly affected by storage and preparation of food, but the loss may be up to 10 per cent.

Vitamin D Excessive intake. In excessive doses poisoning may take place. There is nausea, vomiting, muscular weakness. lack of appetite, thirst, excessive urination, and even convulsions and coma. The bones may lose their calcium, and calcium may be laid down in internal organs.

Vitamin D Sources. The amount of vitamin D ii: 100 g of these foods is (in mg): cod-live: oil .25-750; (in micrograms) calf's live: .5-4.5: fish 7.5-750; egg yolks 4-10; milk .5; fungi .5-1.5.

Vitamin E(Tocophcrols)

Vitamin E Functions. Vitamin F has a large range of functions, such as assisting cell respiration, assisting in the metabolism of fats and starches, conserving water in the system. It assists in manufacturing connective tissue in the muscles and nervous system. It assists reproduction. It has an anti-oxidising function preserving vitamin A, and probably in this mariner gives the body greater resistance and resilience.

Vitamin E Daily requirements. Adults 5-30 mg: unweaned infants 5 mg. Signs of deficiency. Somewhat vague. Many functions are possibly due to the "anti-oxidising" function of vitamin A, sc stabilising it. It may produce adverse effects on the nerves, muscles and heart.

Habitual abortion, menstrual irregularities, and reduction in the connectivetissue properties and gums may occur. Anaemia can occur in low birth-weigh: babies artificially fed who are deficient in the vitamin. Many of the recent claims for vitamin E are unscientific and are dubious.

Vitamin E Precautions. Vitamin E content is rarely affected by storage. It is lost during the manufacture of flour, as the germ buds containing vitamin F are removed. MI pasteurisation and manufacture of dric. milk products probably removes some. The greatest loss occurs when rancid fats are used in cooking, for this rapidly destroys it.

Vitamin E Excessive intake. Excess intake is rare. It is claimed that disorders of ovarian function may occur in women, and in males.reduction in sperm formation may take place.

Vitamin E Sources. The amount of vitamin E in 100 g of these foods is (in mg): beef liver .9-1.6; beef .5-3.3; fish .5-1.5; milk .1; wheat germ oil 300-520; soya bean oil 92-120; olive oil 6-8; wheat grain 20-30; peas 5-6; parsley 5.5.

Vitamin K

Vitamin K Function. Essential for normal blood clotting, and necessary for normal cell respiration. Signs of deficiency. An increased tendency to haemorrhage.

Vitamin K Daily requirements. Adults 4 mg. Precautions. Apart from the amount ingested in the diet, a considerable amount is produced by bacteria residing in the bowel. If any disorder occurs to tiles.: bowel bacteria, then the vitamin K pro- I duction may be interfered with.

Vitamin K Excessive intake. There are no tax:. symptoms, even with very large doses. Sources. The amount of vitamin K 100 g of these foods is (in mg): beef .5-1; cod liver .1; beef, mutton .1-.2; spinach 4.6; soya beans .2; rose hips .0•1 wheat germ .04; stinging nettle leaves petroleum ether extract 166-250; chestnut leaves 6.4.

Biotin (Vitamin H)

Biotin Function. This affects the metabolism of starches, the growth of nerve cells, functions of the nervous system and liver, and the formation of blood.

Biotin Signs of deficiency. These may include tiredness, scaly dermatitis, disorders o: the nerves, muscles, gastrointestinal tract and blood formation. Intestinal organisms can produce it, so deficiencie‘_z are uncommon.

Biotin Daily requirements. About 0.15-0.3 mg. Precautions. About 30 per cent of the vitamin is probably lost during normal food preparation.

Biotin Sources. The amount of vitamin TT in 100 g of these foods is (in micrograms): dried beef and pig liver 150-250; dried beef and pig kidneys 250-400; fresh bee:. and pig kidneys 100-200; beef muscle 1-2; egg yolk 300; human milk .8; cow's milk 1.2: whey 10-40; cauliflower 1.7: carrots, tomatoes, spinach 2.8-7; dried beans and dried peas 10-18; potatoes 20: extract of oats 100; roasted peanuts 34: chocolate 32; brewer's yeast 7.1.

Other Health Care Articles:

Home :: Contact Us :: About Us :: Privacy Policy :: Terms of Use :: Site Map