Information
Vitamins |
|||
| Vitamin Name | Where is it found? | Benefits | What happens in deficiency? |
| Vitamin A | Liver, butter, egg yolk, milk, cheese, some fish, carrot, mango, potato, spinach, broccoli, cabbage, fennel and other dark colored leafy vegetables. | Resistance to infections, growth, fertility, development of bone and teeth, better sight. | Sight disorders, disorders of the immune system, fertility disorders, deformation of bones and teeth |
| Vitamin D | Oily fish, liver and egg yolk. | Regulates calcium and phosphate metabolism, strengthens bones and teeth. | Rickets in babies and children, bone disorders in adults. |
| Vitamin E | Wheat seed oil, other seed oils, green vegetables, legumes | Antioxidant, prevents oxidation of vitamin A. | Degeneration of nerves. |
| Vitamin K | Green vegetables, algae, spinach, broccoli, Brussels sprout, cabbage, lettuce, chicken and cattle liver | Development of bone and teeth, blood clotting | Bleeding and liver disorders. |
| Vitamin B1 | Grain and grain products, potato, legumes | Metabolism of carbohydrates and development of nervous system | Heart and vascular disease, nerve disorders, beriberi disease |
| Vitamin B2 | Yeast, milk, egg, fish, pea, bean, cabbage, bran flour | Energy production, ocular system, hormone synthesis | Inflammation of mouth, cheek and nose mucosa, lesions on skin, cataract |
| Vitamin B3 | Yeast, liver, heart, kidney, meat products | Energy production, new molecule synthesis | Pellagra, skin diseases, diarrhea, dementia. |
| Vitamin B5 | Liver, kidney, egg yolk, muscle tissue, fish, milk, yeast, mushroom, rice, wheat bran, green leafy vegetables, legumes. , | Growth of hair, healing of wounds. | Disorders of hair and nails, gastrointestinal problems, fertility disorders, weight loss, immune system diseases |
| Vitamin B6 | Meat, chicken, fish, potato, legume, banana, green bean, lettuce | Benefits to nervous and immune systems | Pellagra, inflammation of oral mucosa, insomnia, cramps in babies, anemia |
| Vitamin B9 | Spinach, broccoli, cabbage, lettuce, citrus fruits, grains, soy beans, liver, egg | Speeding up DNA coupling and cell dividing, thus growth | Anemia, gastrointestinal diseases, immune system diseases, growth retardation, heart and vascular diseases, Alzheimer’s Disease |
| Vitamin B12 | Meat, fish, egg, milk, cheese | Synthesis of nucleic acids | Fatal anemia, disorders of the bone, neurological diseases, tingling of hands and feet, reflex retardation, hallucinations |
| Vitamin H | Liver, meat, fruits. | Gluconeogenesis and fatty acid synthesis. Needed in propionate metabolism and breakdown of amino acid bonds | Anorexia, nausea, vomiting, depression, dry skin, hair loss, eczema |
| Vitamin C | Citrus fruits, black grapes, kiwi, broccoli, green pepper, green cabbage, parsley, potato, tomato, milk | Strengthens connective tissue, bone, cartilage, teeth and skin. Antioxidant in delaying cancer development and preventing heart diseases. Hemoglobin synthesis | Low physical performance, lethargy, joint pain, bleeding in mucous membranes, teeth loss, anemia, tardy wound healing. |
Vitamins are essential for growth, renewal of cells and energy production. Human body cannot produce vitamins by itself. For this reason, we have to take vitamins from food or vitamin supplements. Vitamins, unlike fats, protein or carbohydrates, can be taken in very small amounts and do not contain calories.
Minerals |
||
| Mineral | Source | Function |
| Sodium | Table salt | Regulation of osmotic pressure, muscle and nerve stimulus, enzyme activity |
| Potassium | Grains, spinach, avocado, cabbage, potato, banana | Regulation of osmotic pressure, muscle and nerve stimulus, enzyme activity |
| Calcium | Cheese, milk, yoghurt, ice cream, legumes | Nerve stimulus, regulation of muscle contractions, teeth and bone growth and development. |
| Phosphorus | Cheese, legumes, milk, yogurt, ice cream | Part of the nucleic acids, carrier of energy, breakdown of carbohydrates |
| Magnesium | Spinach, fennel, corn, cabbage, beans | Nerve stimulus, development of bone tissue |
| Iron | Liver, egg, legumes, spinach, grains, meat | Hemoglobin synthesis, oxygen carrying, enzyme component |
| Zinc | Liver, what, cattle | Insulin synthesis, component of enzymes that break down carbohydrates and proteins |
| Copper | Bean, grains, egg yolk, fish | Hemoglobin synthesis, component of enzyme |
| Manganese | Grains, legumes, beet, spinach, Brussels sprout | Enzyme activator |
| Molybdenum | Legumes, grains, walnut | Enzyme component |
| Cobalt | Legumes, cattle liver, grains | Main component of vitamin B12 |
| Iodine | Fish, carrot, broccoli, spinach Brussels sprout, lettuce | Component of thyroid hormone |
Minerals change water’s chemical and physical characteristics, as well as, protect hard tissue like bones. Minerals cannot be produced by humans, just like vitamins and needed to be consumed.