Vitamin C – Ascorbic acid
It is a water soluble vitamin.
Functions in the body
Antioxidant – decreases negative free radicals influence on cells. It works as a cofactor in oxidizing-reduction processes, copper and iron metabolism. It provides normal connective tissues, stimulates the secretion of the noradrenalin and serotonine.
Daily intake (mg/day)
- children – 15-25
- men – 90
- women – 75
- pregnant women – 85
- lactating women – 120
Sources of vitamin C
Citrus fruits, tomatoes, tomato juice, black currant, parsley, horseradish, kiwi, potatoes, Brussels sprouts, cauliflower, broccoli, strawberries, cabbage, paprika, spinaches and other fruits and vegetables.
Deficiency
Deficiency of vitamin C can cause scurvy. Its symptoms are connective tissues, weakness, lose teeth, bleeding of gums, fragile blood vessels, what can cause risk of bleeding or even internal bleeding. Also deficiency can cause a dystrophy of joints and muscles. Extra 35 milligrams of vitamin C must ingest smokers or regular passive smokers.
Overdose
Indigestion, stones in the kidneys, pancreas function disorder, increased absorption of iron.
Vitamin D - Calciferol
Vitamin D is a fat soluble vitamin with hormone properties.
Function in the body
It provides synthesizes in kidneys and in the skin under the influence of ultraviolet rays. Vitamin D also maintains and balances level of calcium and phosphorus in the serum, providing normal evolution and a growth of bones.
Daily intake (mg/day)
- children – 5
- men – 5-10
- women – 5-10
- pregnant women – 5
- lactating women – 5
Sources of vitamin D
Fish liver oil, fat fish meat. Eggs, milk and cereals.
Deficiency
Fragile bones. For children – rickets.
Overdose
Hipercalciemia – increased level of calcium in the blood what causes irreversible changes – settles in organs and blood vessels walls.
Vitamin E – Alfa-tocopherol
Vitamin E is a fat soluble vitamin.
Functions in the body
It acts as an antioxidant – neutralizes free radicals.
Daily intake (mg/day)
- children – 6
- men – 15
- women – 15
- pregnant women – 15
- lactating women – 19
Sources vitamin E
Vegetable oils, wholegrain produce, nuts, fruits and vegetables – especially paprika, parsley, avocado, in smaller amounts meat as well.
Deficiency
Weakness, seediness. Anaemia, heart disorder. Reproductive system disorder.
Overdose
Not known
Vitamin H – Biotin
Vitamin H is a water soluble vitamin.
Functions in the body
Vitamin takes part as coenzyme in synthesis of albumen, fat, glycogen and cholesterol.
Daily intake (mg/day)
- children – 8-12
- men – 25-30
- women – 25-30
- pregnant women – 30
- lactating women – 35
Sources of vitamin H
Beef and pork liver. In smaller amounts in eggs, meat and cereals.
Deficiency
Deficiency can cause a poor appetite, sickness, weakness. Also, damages of a skin, hair and nails. It can cause the pain in muscles as well.
Overdose
Not known
