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All of the A, B, C ....

May 10 2006

Spring is not just sun, birds singing, warm, and beriberi, which often covers us after a long and frosty winter. The reason is the depletion of vitamins in the body. Therefore, if time does not reinforce the body, there may be serious problems.

Vitamin A or retinol
Role: it helps to see better, and also fights infections, regulates the function of the hormonal glands, with the help of his skin cells are updated, supports the nervous system.

Requirement: 3300 IU per day. In the spring and when taking oral contraceptives need for it grows.

Which contains: milk, eggs, oil, grease, flounder and halibut. Precursor of vitamin A, beta-carotene found in carrots.

Symptoms of beriberi: dull hair and nails, frequent colds.

B group vitamins

Vitamin B1, or thiamine
Role: provides normal functioning of the nervous system that regulates carbohydrate metabolism.

Which contains: cereals, bread wholemeal, wheat sprouts, mustard, vegetables (broccoli, asparagus, brussels sprouts), nuts, peas, raisins, oranges, brewer's yeast, prunes, algae, and animal liver.

Need: 1,3-1,4 mg / day. When predilection for alcohol and tea need increases.

Symptoms of beriberi: irritability, insomnia , impairment of memory .

Vitamin B6 or pyridoxine
Role: adjusts the balance of hormones, protein synthesis, myocardial contractility, the work of central and peripheral nervous system, updates the blood cells.

Where found: in plant foods (green leafy vegetables, unrefined cereals, grains, yeast, bananas, carrots, soybeans, walnuts), in animal products (fish, meat, egg yolk, milk).

Need: 2 mg per day. When stress , stress, antidepressants and oral contraceptives, the need increases.

Symptoms of beriberi: conjunctivitis, anxiety, frequent colds, dermatitis, loss of appetite.

Vitamin B9 or folic acid
Role: is the guardian of protein metabolism, helps to mature blood cells - red blood cells.

Where found: the same place where, and vitamin B6.

Symptoms of beriberi: anemia, red tongue, fatigue, apathy, and digestive disorders.

Vitamin B12 or tsianokobalomin
Role: it increases the sperm count, following the formation of red blood cells and for the metabolism of fats.

Where found: in plant foods (soy, sea cabbage, yeast), in animal products (kidneys, liver, poultry, beef, eggs, fish, milk, cheese).

Need: 3 mcg per day. Do smokers and vegetarians need for this vitamin increases.

Symptoms of beriberi: depression, dizziness, gastritis, constipation, frequent colds.

Vitamin C
ol: it helps the normal flow of many processes in the body (from the growth of teeth until the blood cells and of glucose absorption in the intestine to the development of immune antibodies).

Need: 50-60 mg per day. Requirement for vitamin C increases the oral contraceptives. A little more than he needs the active and passive smokers.

Where found: fresh fruit and vegetables (citrus fruits, cabbage, strawberries, currants, sweet peppers, potatoes, tomatoes).

Symptoms of beriberi: lethargy, weakness, irritability, hair loss, dry skin.

Vitamin D
Role: Responsible for proper bone growth, as well as for the exchange of phosphorus and calcium.

Where found: under the action of ultraviolet sun rays produced in the skin. And also it is contained in the butter, egg yolk, caviar, fish-fat dairy products, nettle and parsley.

Need: 2.5 mg per day.

Symptoms of beriberi: insomnia, burning in the mouth and throat, the fall of view .

Vitamin E or Tocopherol
Role: As an antioxidant, it protects the body from free radicals, protects from stress, ensures normal operation of the reproductive organs.

Which contains: vegetable oil, wheat germ, meat, milk, liver, egg yolk.

Need: 0.3 per kilogram of body weight per day.

Symptoms of beriberi: fatigue, muscle weakness, increased PMS symptoms.

Vitamin K
Role: prevents osteoporosis, provides blood clotting.

Where found: in greens (spinach, kale, soybeans, green tomatoes, rose hips).
Need: 1 microgram per kilogram per day.

Symptoms of beriberi: nasal and gastrointestinal bleeding, bleeding gums, subcutaneous and intradermal hemorrhage.


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