Vitamins

They are vital nutrients the body needs to work properly. Vitamins are precursors of
coenzymes, although they are not themselves enzymes. Prosthetic groups of enzymes. This
means that the molecule of the vitamin, with a small change in its structure, becomes the
active molecule, whether it is coenzyme or not.

The general functions of the vitamins are:

● help drive biological processes
● they help absorb other essential nutrients such as minerals
● they protect us from free radical damage
● Vitamins are involved in hormone production
● help release energy from food.

Vitamin deficiency is called hypovitaminosis, while excessive levels of vitamins are called
hypervitaminosis.

You only need small amounts of each supplement but you need to get them regularly

How much do I have to consume?

the RDA - the Recommended Daily Allowance, is a measure of the minimum amount in
grams (G), milligrams (mg) or micrograms (mcg). They give this amount as a percentage of
of a vitamin of the body needs to avoid a deficiency disease.

VITAMIN A

A carotenoid, it is a vitamin A precursor, which the body converts into vitamin A. It boosts the
immune system and is important for healthy bones, teeth, skin and eyesight. Found naturally
in peaches, mangoes, pineapples, apricots, carrots, broccoli and kale.
Also in liver, eggs, milk and fish oils.

RDA is 800 micrograms.

● Too much vitamin A:

Vitamin A can be very toxic, so limit your intake in that form. Fortunately, carotenoids
are not toxic in normal use. Excess might turn your skin an interesting shade of
orange, but that is all.

●
Too little vitamin A:
Lack of vitamin A gives symptoms ranging from poor sight and poor night vision, to
frequent infections, boils or acne.
VITAMIN B

This vitamin is not an independent, but it is a complex group formed by a total of 8. Of this
set, the most common that we usually find are B1, B2, B9 or folic acid.

Vitamin B1: is essential for energy and can be found in whole grains, seafood and beans.

Vitamin B2: keeps skin, hair and nails healthy and also for maintaining good eyesight, it is
found in many foods, including liver, cheese, eggs, breakfast cereals, milk and green
vegetables.

B9 (Folic acid): is used for growth & development in the human body. It is often found in
green vegetables and fortified foods like cereal and bread.

VITAMIN C

An antioxidant, it boosts the immune system, fights infection, helps wounds heal and
maintains health of gums, teeth, bones and blood vessels. It is found naturally in most fruits
such as oranges, blackcurrants, kiwi fruit and strawberries, as well as in fresh vegetables
like peppers, tomatoes and Brussels sprouts. We cannot store vitamin C in our bodies, so
we have to get it continuously from our diet.

RDA is 60 mg.

● Too much vitamin C

High doses over long periods may cause diarrhoea. But this goes away when the
dose is reduced.

● Too little vitamin C

Deficiency causes scurvy, a disease characterized by swollen bleeding gums and the
opening of previously healed wounds.

VITAMIN D

Promotes the body's absorption of calcium, essential for maintenance of healthy bones and
teeth, as well as nerve cells. Sunlight is the main source, but vitamin D is also found in oily
fish, milk, liver and eggs.

RDA is only 5 micrograms.

● Too much vitamin D

Too much vitamin D can have toxic effects due to increased blood levels of calcium.

●
Too little vitamin D
You might lack vitamin D if you rarely get any sunshine, if you are elderly, especially
in winter or if you are a vegan. Lack of vitamin D can cause muscle weakness,
constipation and irritability and ultimately bone pain and deformities, and deafness.

VITAMIN E
Vitamin E is a powerful antioxidant that protects you from free radical attack.
Found in supplement form and in nuts such as almonds.

RDA is 10 mg.

● Too much vitamin E

Toxic reactions are unlikely as the body gets rid of excess. Doses of at least 800 mg
daily are considered safe. Higher doses might cause nausea, wind and diarrhoea.

● Too little vitamin E

Lack of vitamin E is uncommon in healthy people, but many need more for optimum
nutrition. Deficiency symptoms include slow wound healing, lack of energy, lethargy,
poor concentration, irritability and muscle weakness.

VITAMIN K

For healthy blood clotting and bone health. If you’re lacking in vitamin K, it may take you
longer than usual to recover from an injury. If you don't have enough vitamin K, you may
bleed too much.Vitamin K is found in green vegetables, cereals, cheese and liver, and in
eggs and beef. Bacteria in your gut are also an important source.

The RDA ranges from 5 micrograms for infants to 80 micrograms for adult men

● Too much vitamin K

Toxicity is rare, but can happen if large amounts of synthetic vitamin K are taken.
Symptoms include flushing, sweating and anaemia.
● Too little vitamin K
it causes a defective coagulation and, potentially, bleeding. Throughout the world,
vitamin K deficiency causes infant morbidity and mortality. Deficiency is rare in
adults.