Vitamins :: Dietistennet

In what products can you find vitamins?

Vitamins	What do we need it for?	In what product can you find it?	Recommended amount/day	Consequences of shortage
A (Retinol)	- against infections - for growth - eyesight - gum and skin health	liver, fish and butter	adult men need 1000 mg per day and women 800 mg.	-reduced immune system -dry and flaky skin -dull hair -reduced vision -night blindness
B1 (Thiamine)	-carbohydrate burning -nervous system -heart	pork and grain products	adults need 1.1 mg per day.	-adynamia -depression -dementia -Weight loss -Wernicke-Korsakoff syndrome (with excessive alcohol consumption)
B2 (riboflavine)	-energy management -nervous system -digestion -skin -eyesight	dairy, meat, grain products, vegetables, fruits	adult men and women need 1.5 mg 1.1 mg.	-inflammation of the skin -lower hemoglobin level (hemoglobin transports oxygen in the blood) -tiredness
B3 (niacin)	-energy supply -nervous system -Healthy skin	fish, meat, nuts, grain products, vegetables and fruits	adult men need 17 mg and woman need 13 mg.	-skin and mucous membrane inflammation -tiredness
B5 (pantothenic acid)	-resorption of protein, fats and carbohydrates -energy supply -nervous system -formation of hormones	fish, meat, eggs, dairy products, potatoes, vegetables and fruit	adult men and women need 5 mg.	- only occurs in severe malnutrition, which hardly occurs in the Netherlands.
B6 (pyridoxine)	-immune system -digestion -formation of red blood cells -energy supply -nervous system	fish, meat, eggs, grain products, potatoes and legumes	adult men and women need 1.5 mg.	- infants: weight loss, vomiting and convulsions. - adults: depression, inflammation of the tongue and skin, confusion, tiredness and nervous system disorders.
B8 (biotin)	-constructing and breakdown of carbohydrates and protein -production of carboxylic acid -energy supply -nervous system -Healthy skin and hair	eggs, milk, soy products, nuts and peanuts	up to the age of 5 months, 4 mcg is advised.	-rare effects: -skin disorders -tongue inflammation -reduced appetite -tiredness -muscle ache -anemia -depression
B11 (folic acid)	-functioning of the immune system and nervous system -formation of red blood cells -healthy growth during pregnancy	green vegetables, fruit, whole wheat products and to a lesser extent in milk and milk products.	adult men and women need 300 mg. As an exception, pregnant women require 400 mcg (4 weeks before to 8 weeks after conception). Women who want to conceive also need 400 mcg.	-abnormalities in red and white blood cells -weight loss -tiredness -baby with a spina bifida
B12 (cobalamin)	-immune system -formation of red blood cells -nervous system -energy supply -role in the metabolism of folic acid	is only found in foods of animal origin	adults need 2.8 mcg per day.	-deficiency in folic acid -anemia -tiredness -angina pectoris -damage nervous system -memory problems -loss of appetite
Beta Carotene (pro vitamine A)	-is converted into vitamin A -immune system -eyesight -bones -teeth -skin -growth	leafy vegetables, cabbages, carrots, mangoes and tangerines. Beta carotene gives the orange and yellow color to fruits and vegetables	Beta carotene has no recommended daily amount. Beta-carotene is converted into vitamin A.	- reduced production of vitamin A - vitamin A deficiency if food contains too little vitamin A
C (ascorbic acid)	-immune system -helps in better absorption of iron from food -bones -teeth -skin -blood vessels -antioxidant	-vegetables and fruit	adults need 70 mg per day.	- decreased immune system - poorer wound healing - decreased build-up of connective tissue - scurvy in case of severe deficiency
D (calciferol of cholecalciferol)	-strong bones and teeth -promotes the absorption of calcium and phosphorus -immune system -good muscle functioning	sunlight, fatty animal products, fatty fish	children (0-4 years), women (50-70 years) and pregnant women need 10 mcg. Men and women over 70 need 20 mcg. Those who have insufficient sunlight exposure or a dark/ toned skin need 10-20mcg.	-skeletal abnormalities in children (Rickets) -osteomalacia (softening of bones) -osteoporosis -bone fractures -muscle weakness and muscle cramps
E (tocopherol)	-antioxidant - production of red blood cells - immune system - to keep muscle tissue	vegetable oils and products such as grains, nuts, seeds, vegetables and fruit	adult men need 11.8 mg per day and adult women 9.3 mg	-anemia -damage to the brain
K (phyloquinone)	-important role in in blood clotting and bone metabolism	green leafy vegetables, vegetable oils, fruit, dairy, egg, chicken, meat and bread	Babies are always given 1 mg of vitamin K after birth. Breastfed children need 150 mcg daily up to and including the third month. Adults need 70 mcg per day.	a deficiency is rare and mainly occurs in newborn babies, in people with a severe absorption disorder and in people who have taken antibiotics for a long time.