Vitamin A – Retinol
Vitamin A is a fat soluble vitamin.
Functions in the body
It provides a normal vision and expression of genes. Vitamin A maintains a normal function of the reproductive system, evolution of foetus and operation of the immune system. Also it’s a stabilizer of the cell membranes.
Daily intake (mg/day)
- children – 400
- men – 900
- women – 700
- pregnant women – 770
- lactating women – 1300
Sources of vitamin A
Liver, dairy produce, eggs, fish and fish oil, dark fruits and leaf vegetables.
Deficiency
Causes of the deficiency can be: night blindness, corneal drying (xerosis), triangular gray spots on eye (Bitot's spots), corneal degeneration and blindness (xerophthalmia), impaired immunity, hypokeratosis (white lumps at hair follicles), keratosis pilaris, and softening of the cornea (keratomalacia).
Overdose
Overdose can lead to nausea, jaundice, irritability, vomiting, blurry vision, headaches, muscle and abdominal pain and weakness, drowsiness and altered mentality. In chronic cases, hair loss, drying of the mucous membranes, fever, insomnia, fatigue, weight loss, bone fractures, anaemia, and diarrhoea can all be evident on top of the symptoms associated with less serious toxicity. Excessive alcohol intake can increase toxicity.
Vitamin B2 – Riboflavin
Vitamin B2 is a water soluble vitamin.
Functions in the body
It operates as a coenzyme in many of the oxidising-reduction reactions, including tissues in the breathing cycle.
Daily intake (mg/day)
- children – 0.5
- men – 1.3
- women – 1.1
- pregnant women – 1.4
- lactating women – 1.6
Sources of vitamin B2
Meat, liver, kidneys, fish, eggs. Milk and it’s products, cereals and cereal produce.
Deficiency
Deficiency can cause a cracking of the mouth canthus.
Overdose
Not know
Vitamin B5 – Pantothenic acid
Vitamin B5 is a water soluble vitamin.
Functions in the body
Coenzyme in the metabolism of the fatty acids.
Daily intake (mg/day)
- children – 2-3
- men – 5
- women – 5
- pregnant women – 6
- lactating women – 7
Sources of vitamin B5
It can be found in many products. The most valuable sources are – chicken, beef, potatoes, oats, cereals, tomatoes, liver, kidneys, egg-yellow and broccoli.
Deficiency
Symptoms aren’t studied enough.
Overdose
Not known
Vitamin B6 – Pyridoxine
Vitamin B6 is a water soluble vitamin.
Functions in the body
It provides a coenzyme in the metabolism of the amino acids and glycogen.
Daily intake (mg/day)
- children – 0.6
- men – 1.3-1.7
- women – 1.3-1.5
- pregnant women – 1.9
- lactating women – 2
Sources of vitamin B6
Meat, liver, fish, eggs, potatoes, wholegrain produce, soy.
Deficiency
Generally, deficiency can cause a bad self-feeling. At complete lack of the vitamin B6 anaemia and cramps are possible.
Overdose
Over ingestion can cause a toxic damage of liver. Neuropathies are possible with overdose of synthetic form of vitamins.
Vitamin B9 or AB – Folic acid
Vitamin B9 is a water soluble vitamin.
Functions in the body
It provides a coenzyme of amino acids and protein metabolism processes. Vitamin B9 operates to prevent: megaloblastic anaemia, cardiac infarction, atherosclerosis and thrombosis.
Daily intake (mg/day)
- children – 150-200
- men – 400
- women – 400
- pregnant women – 600
- lactating women – 500
Sources of vitamin B9
Green leaf vegetables, fruits, berries, cereals, wholegrain bread. Liver.
Deficiency
It can cause anaemia. Deficiency during the pregnancy may cause a disorder of the foetus evolution, that’s why it is recommended to ingest extra dose of folic acid for growth of the nervous system of the foetus.
Overdose
Not known
Vitamin B12 – Cyanocobalamin
Vitamin B12 is a water soluble vitamin.
Functions in the body
It provides a coenzyme in nucleynacids metabolism, provides cell division. It provides a prevention of the megaloblastical or pernicious anaemia.
Daily intake (mg/day)
- children – 0.9-1.2
- men – 2.4
- women – 2.4
- pregnant women – 2.6
- lactating women – 2.8
Sources of vitamin B12
Wholegrain produce, meat, fish.
Deficiency
Vitamin B12 deficiency affects approximately 10%-15% of people over the age of 60. People with chronic stomach illnesses very often suffer from deficiency. Deficiency is common and between vegetarians because cobalamin mostly can be found in animal kingdom produce. It is recommended to ingest products with high cobalamin content or to get it by supplements.
Overdose
Not known
