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Vitamins

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yaboiemil's version from 2016-06-06 07:47

Section

VitaminFunction2 sourcesRecommended DoseDeficiency
A (retinol/al)Photoreception, Bone Development, Antioxidant.Liver, Carrots900mcg RAEImpaired vision, night blindness
D (calciferol)Calcium and Phosphate AbsorptionFish Liver Oil5 - 15mcgRickets, Inc. Risk of Osteoporosis
E (tocopherols)Antioxidant - protects unsat. phospholip. double bondsEgg yolk, Nuts11 - 15mcgCells more sensitive to injury
K (phylloquinones)Formulation of clotting factorsGreen leafy vegetables, Liver120mcgHypoprothrombinaemia, Haemmorhage
B1 (Thiamin)In respiration, Healthy nervesYeast, Cereals1.1 - 1.3mcgBeri-beri disease, Encephalopathy
B2 (Riboflavin)H+ ion carrier, AntioxidantGreen leafy vegetables, bread1.1 - 1.3mcgPhotophobia, Cheilosis
B3 (Niacin)NADH componentLean meats, poultry2 - 18mcgMuscular weakness, Indigestion
B5 (Pantothenic Acid)Synth. of fatty acids and CholesterolMushrooms, Avocados5mcgImpaired Lipid synth.
B6 (Pyridoxine)Betabolic react. of amino acs.Nuts, Legumes1.3 - 1.7mgWeakness, Sleeplessness
B9 (Folic Acid)Synth. and DNA repair. Maturat. of erythr. and lymphoc.Fish, Eggs400mcgrecuded cell div.
B7 (Biotin)Carboxyl CarrierPeanuts, Bananas???Alopecia, Paralysis
B12 (cobalamin)Metabolism of amino acs.Kidney, Cheese0.4 - 2.8mcgImpaired cell div.
C (Ascorbic Acid)Antioxidant, serotonin formatn, resistance to infectn.Citrus fruits, peppers15-120mgScurvy
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