Classification of vitamins

Vitamins are classified as water soluble (easily dissolved in water) and fat-soluble (soluble in fats and absorbed in the intestine by means of lipid). Water-soluble vitamins are usually easily distinguished by the body. Each vitamin is typically involved in many reactions that can have many functions.

Name                   Vitamery                                                                 Solubility

Vitamin A                   Retinoids (retinol, retinoids, carotenoids)                 Fat-soluble
Vitamin B 1           Thiamine                                                                 Water-soluble
Vitamin B 2           Riboflavin                                                         Water-soluble
Vitamin B 3           Niacin, nicotinic acid, nicotinamide                         Water-soluble
Vitamin B 5           Pantothenic acid                                                 Water-soluble
Vitamin B 6           Pyridoxine, pyridoxal, pirydoksamin                 Water-soluble
Vitamin B 7           Biotin                                                                 Water-soluble
Vitamin B 9           Folic acid                                                         Water-soluble
Vitamin B 12           Cobalamin                                                         Water-soluble
Vitamin C                   Ascorbic acid                                                         Water-soluble
Vitamin D                   Erhokaltsyferol, kolekaltsyferol (cholecalciferol) Fat-soluble
Vitamin E                   Tocopherols, tokotriyenoly                                 Fat-soluble
Vitamin K                  Naphthoquinone                                                 Fat-soluble

Vitamin B 1 (thiamine) found in yeast, germs and membranes of wheat, oats, buckwheat, and in bread made ​​from flour plain flour. The daily adult requirement of vitamin B 1 is 1.5-2 mg. Preparations of vitamin B group 1 is not only specific "antyhipovitaminoznymy" means. They actively affect different functions of the body, interfering with metabolism and neuro-reflex regulation of affect of nervous excitement at cholinergic synapses. Active (coenzyme) form of vitamin B 1 is its phosphorylated derivatives - tiamindyfosfat (kokarboksilaza), which is involved in decarboxylation reactions as prosthetic parts decarboxylase and several other enzymes that play an important role in carbohydrate and energy metabolism, especially the nervous and muscular tissues. For medical purposes, use products containing synthetic thiamine in the form of bromide or chloride, kokarboksilaza and others. In addition to preventive and therapeutic action in the appropriate hypo-and avitaminosis ("beriberi"), indications for use of vitamin B 1 is neuritis, sciatica, neuralgia, peripheral paralysis. Kokarboksilaza widely used in cardiology. In dermatological practice, Vitamin B 1 administered in Medicine neurogenic origin sverblyachtsi different aetiology, pyoderma, eczema, psoriasis.

Vitamin B 12 (cyanocobalamin) tissues of animals is not formed. Its synthesis in nature is only microorganisms. Requirements humans and animals in it are provided intestinal microflora, from cyanocobalamin enters the bodies accumulate in largest amounts in kidney, liver, intestine wall. Biologically active (coenzyme) form of vitamin B 12 is methyl and 5-dezoksyadenozil-cobalamin. The main function - part of relocation of mobile methyl groups and hydrogen. Cyanocobalamin has many pharmacological properties. It is a factor that stimulates growth and hematopoiesis, affects the liver and nervous system, activates blood clotting, the exchange of carbohydrates and lipids involved in the synthesis of various amino acids. For use as a product of vitamin B 12 obtained by microbial synthesis, and use products derived from the liver of animals, the body is able to deposit it. Cyanocobalamin is a highly effective tool that helps with malignant anemia, postgemorragicheskih (iron), nutritional and other types of anemia. Assign it as in radiation sickness, liver (Botkin's disease, hepatitis, cirrhosis), in certain diseases of the nervous system infections and others.

Vitamin B 2 (riboflavin) in the human body comes mainly from meat and dairy products. It is widely distributed in plant and animal world and found in yeast, whey, egg whites, meat, fish, liver, peas, peel and germs of cereals. Also obtained synthetically. Daily requirement for vitamin B 2 for adults is 1.5-2 mg. The biological role of vitamin B 2 , as well as other water soluble vitamins associated with its substrate participation in the formation of the corresponding coenzyme. When the riboflavin in the body interacts with adenosine acid and forms a flavin mononucleotide and flavinadenin-dynukleotyd. Both are part of the enzyme prosthetic flavinproteyiniv involved in the transport of protons and regulation of redox processes. Thus, riboflavin plays an important role in carbohydrate, protein and fat metabolism in the maintenance of normal visual function of the eye (part of the visual purple and protects the retina from the harmful effects of ultraviolet radiation). In treatment for vitamin B 2 is used for hypo-and aryboflavinozi, conjunctivitis, keratitis, corneal ulcer, cataract, with long healing wounds and ulcers, general malnutrition, radiation sickness, fatigue, disturbances of bowel function, Botkin's disease and other diseases .

Activity of vitamin B 6 with pyridine derivatives: pyridoxine, pyridoxal, pirydoksamin that differ from each other substituents at position 4 (respectively metoksyl, formyl, methylamine). Vitamin B 6 found in plants and animal organs, especially in the raw grains of cereals, in vegetables, meat, fish, milk, cod liver and cattle, egg yolk, yeast. Daily demand adult it is 2 mg and met some food, some synthesis of intestinal microflora. Pyridoxine (pyridoxal, pirydoksamin) Entering into the body, phosphorylated, converted to pyridoxal-5-phosphate and in this form catalyzes the decarboxylation and transamination of amino acids. It is necessary for normal functioning of the central and peripheral nervous system. Apply vitamin B6 in B6, vitamin deficiencies, toxemia of pregnancy, anemia, leukopenia different etiology, nervous system diseases (Parkinson, radiculitis, neuritis, neuralgia), some skin diseases are others.

Folic acid (Vitamin B 9 ) is a group of vitamin C. It is found in fresh vegetables (beans, spinach, tomatoes, etc..) and in the liver and kidneys of animals. In humans, also produced intestinal microflora. For medical purposes (including for intoxication caused by anticancer drugs) use synthetic folic acid. Folic acid itself is inactive. In the body it is reduced to tetrahydrofolic that is a coenzyme of many metabolic processes. First, it catalyzes the transfer of single-carbon fragments in the synthesis of purines and pyrimidines, and therefore necessary for the formation of RNA and DNA . Its deficit gives mitotic division of cells, their maturation and function. Lack of folate (and vitamin B 12 ) leads to mehaloblastychnoyi anemia. Her medications prescribed for macrocytic and pernicious (along with vitamin B 12 ) anemia.

Ascorbic acid (vitamin C) found in significant amounts in rose hips, cabbage, lemon, orange, radish, berries, pine needles, etc.. A small amount of it found in liver, brain, muscles of animals. For medical purposes, vitamin C obtained synthetically. Under normal conditions the daily adult requirement of ascorbic acid is 70-100 mg, its main effects due to participation in the regulation of redox processes as ascorbic acid easily becomes dehydroascorbic and back, giving or accepting two protons (oxidizing or restoring appropriate substrate) . Vitamin C activates the activity of endocrine glands, regulates all types of metabolism, blood clotting, tissue regeneration, the formation of steroid hormones, collagen synthesis, capillary permeability, and others. Ascorbic acid , showing a stimulating effect on the body as a whole increases its adaptive capacity, resistance to infections. Vitamin C is added to certain anti-inflammatory and other finished dosage forms.

Group combines fat-soluble vitamins vitamin A , vitamin D , vitamin E and vitamin K.

The biological role of fat-soluble vitamins is largely due to their participation in ensuring the normal functional state of the cell, cytoplasmic membranes.

Vitamin A and its synthetic analogues and homologues referred to as retinoids - derivatives of retinoic acid. Biologically active forms of vitamin A is retinol, retinal and retinoic acid itself. Vitamin A (retinol) found in animal products - fish oil, butter, egg yolk, liver, some fish (cod, sea bass, etc..) and marine animals (whale, walrus, seal). In plant foods retinol is not found. However, many of them (carrots, spinach, lettuce, parsley, chives, sorrel, red pepper, black currants, blueberries, gooseberries, peaches, apricots, etc.). Contain carotene, which is a provitamin A, from which the body is formed retinol . Vitamin A regulates cornification process, the formation and release of fat in the skin (sebaceous glands secret), is required for normal hair growth, support immunity participates in antitumor defense of the body. Retinal controls the light and color, retinol and retinoic acid are involved in the synthesis of vitamin A-dependent glycoprotein. In medical practice using preparations containing vitamin A , natural origin (eg, fish oil) and synthetic (retinol acetate and retinol palmitate). Preparations of vitamin A administered in prophylactic and therapeutic doses. Prophylactic dose setting based on the daily needs of the human body: Adult - 1 mg, for pregnant women and lactating women - 1,2-1,4 mg for children depending on age - from 0.4 to 1 mg treatment - for indicators. The main indications are hypo-and avitaminosis A, some eye diseases, diseases and lesions of the skin (frostbite, burns, wounds, etc.).. Apply them as in the treatment of rickets, malnutrition, acute respiratory diseases, to prevent the formation of concretions in the gastrointestinal tract and urinary tract, and others.

Vitamin D is currently called the two fat-soluble, similar in chemical structure and action of matter - erhokaltsyferol (vitamin D 2 ) and kolekaltsyferol (vitamin D3) . The main feature of these compounds is the ability to prevent and treat rickets, because of what they are sometimes called antyrahitychnymy vitamins. Vitamin D 2 in a small amount found in foods: egg yolk, butter, milk, caviar, plants. Vitamin D 3 is formed in human skin under the influence of sunlight. Provitamin kolekaltsyferolu is 7-dehidroholesterol. On the biological activity of vitamin D 2 and vitamin D 3 little different, because the body both are likely to turn into calcitriol - an active metabolite of vitamin D . We prove the existence of tissue specific receptor ligand to contain calcitriol.

The main feature of vitamin D is its participation in the metabolism of calcium. It promotes the absorption of calcium in the digestive tract, activates its deposition in the bones and prevents the resorption of bone. At this time, vitamin D viewed not only as a vitamin, but also as a hormone that regulates, together with the hormone parathyroid gland calcium ion concentration in blood plasma. Vitamin D also regulates the content of phosphorus in the body. Apply vitamin D for prevention and treatment of rickets and bone disease caused by impaired calcium metabolism (osteomalacia and some forms of osteoporosis).

Under the name Vitamin E is known series compounds (tocopherols), similar in chemical nature and biological effects. The most active of these is D-alpha-tocopherol. Tocopherols are in the green parts of plants, especially in young seedlings of cereals rich in tocopherols vegetable oils (sunflower, cotton, corn, peanut, soy, sea buckthorn). Some of them also in meat, fat, eggs, milk. Vitamin E is an endogenous antioxidant factor (antioxidant), which inhibits lipid peroxidation of cell membranes. Participates in the biosynthesis of heme and proteins, cell proliferation in tissue respiration and other vital processes of cellular metabolism. Synthetic preparation of vitamin E (tocopherol acetate) , along with other antioxidants used in the treatment of cardiovascular diseases, eye diseases, and others. Wide application of tocopherol acetate found in senior practice. Vitamin E is prescribed for muscular dystrophy, dermatomyositis, amyotrophic lateral sclerosis, menstrual irregularities, the threat of abortion and others.

In some cases, vitamins mutually reinforce the physiological effects associated with them, so reducing the influence of vitamin P on vascular permeability increasing ascorbic acid, mutually enhanced stimulation of hematopoiesis cyanocobalamin and folic acid.

In some cases, the combined use of reduced toxicity of vitamins such as vitamin D is better tolerated on the background of vitamin A . However, vitamins can also show antagonistic properties: nicotinic acid inhibits the lipotropic action of choline. Actively participating in various biochemical processes, vitamins in their combination exhibit more severe and diverse biological effects. Produced a large number of domestic and foreign combined vitamin preparations in various dosage forms: tablets, effervescent tablets, pills, capsules, syrups. Many of them - multi - containing a large collection of not only vitamins, but also a variety of macro-and microelements (copper, iron, zinc, cobalt, manganese, molybdenum, selenium, chromium,etc.

Effects of vitamin E

There is a link between vitamin E and tissue respiration and inverse relationship between vitamin E and the degree of oxidation of lipids.

Tocopherols play an important role in the metabolism of selenium. Selenium is known to be an integral part of glutathione peroxidase - an enzyme that protects the membrane from the ravages of peroxide radicals. The biological role of vitamin is reduced to prevent avtookyslennya lipid biomembranes and the possible need to reduce glutathione peroxidase required for the destruction of peroxides which are formed in cells. Participation of tocopherols in the mechanism of transport of electrons and protons, regulating the process of transcription of genes role in the metabolism ubihinoniv studied.

Vitamin E improves blood circulation, helpful for premenstrual syndrome and the treatment of fibrotic diseases of the breast.

It provides normal blood clotting and healing, reduces scarring from some wounds, reduces blood pressure, helps prevent cataracts, improves athletic achievement, removes judicial feet, supports a healthy state of nerves and muscles, strengthens capillary walls, prevents anemia .

As an antioxidant vitamin E protects cells against damage, slows the oxidation of lipids (fats) and the formation of free radicals, destroying most reactive oxygen species. It protects other fat-soluble vitamins from destruction by oxygen, promotes the absorption of vitamin A. Vitamin E slows the aging process of the body, may prevent the formation of senile pigmentation.

Vitamin E is involved in the formation of collagen and elastic fibers intercellular substance. Tocopherol prevents increased blood clotting, positive effect on peripheral circulation, is involved in the biosynthesis of heme and proteins, cell proliferation, the formation of gonadotropins and development of the placenta.

In 1997, confirmed the ability of vitamin E alleviate Alzheimer's disease and diabetes, as well as improve immune function.

However, be aware that vitamin E plays a preventive role - it can not restore existing damage. Members of some studies that have not found any anticancerogenic effect of vitamin E, for many years burned and treated indifferently to their health. No drugs or vitamins can not restore tissue damaged by many years of unhealthy lifestyle. For example, daily consumption of 400 IU of vitamin E may prevent the transformation of nitrites (substances that are present in pickled and smoked foods) into carcinogenic nitrosamines, but does not convert nitrosamines in nitrite.

The effectiveness of vitamin E increased in the presence of other nutrients, antioxidants. Its anti-cancer effect increases the vitamin C.

Ensuring the child's body vitamin E depends not only on its content in foods and intestinal suction function, but the level of so-called unsaturated fatty acids in the diet and general state of lipid metabolism. In the womb, the fetus receives tocopherol from the maternal organism. Content in the blood during pregnancy, usually 1.5-2 times higher than in non-pregnant women. But due to the fact that a large number of tocopherol retained placenta, which contains it in 2-3 times more than the tissue of the fetus, the child is born in a state of "physiological" deficiency of vitamin E. Early application to the breast promotes rapid replenishment tocopherol content in plasma of the newborn due to its revenues from outside. This is another advantage of breastfeeding.

Additional input tocopherol in the form of drugs increases the overall reactivity of the child, the natural resistance of children to infectious diseases.

Light, oxygen and heat are factors able after prolonged storage or during cooking destroy vitamin.

In some products the content of tocopherol may decrease by half after only two weeks of storage at room temperature. Number of vitamin E in vegetable oils significantly reduced as a result of roasting. So always give preference to fresh food and oil is better used as a salad, but not for frying.

The main functions performed by vitamin E in humans :

protects cells from damage by free radicals (acts as an antioxidant)
involved in the biosynthesis of heme
prevent blood clots
involved in the synthesis of hormones
supports immunity
has antykantserohennyy effect
ensure the normal functioning of muscles

Excessive intake of vitamin E helps to protect your heart and blood vessels:

Vitamin E is a powerful anti - oxidants, unique soluble particles to prevent oxidation - fat in the body, such as LDL, aka "bad cholesterol". High level of oxidized LDL in the blood, associated with increased risk for atherosclerosis and heart disease and blood vessels. In addition, vitamin E helps prevent formation of blood clots in the body and acts as an anticoagulant and dissolves blood clots formed. Formation of blood clots in blood vessels, causing damage that could result in heart attack or stroke. Vitamin E keeps the heart and blood vessels also by expanding the blood vessels, allowing better blood flow and preventing excessive - Press - blood.

Vitamin K in foods

Vitamin K is mainly found in green vegetables such as spinach or cabbage, although it appears, to a lesser extent, in almost all vegetables. 

Vitamin K, as fat-soluble vitamin that is, passes oils such as olive oil, but lose in large part, such as other fat soluble vitamins, during the refining process, with the difference that in this case , contrary to what happens with vitamin E, not added back. 

In foods that contain vitamin K is relatively stable. Perfectly resists heat treatment but can be degraded by photochemical oxidation.


Usually it is assumed that under normal conditions, intestinal bacteria provided the majority of vitamin K, up to 90% of that in the body. However, these figures have been revised so that it is considered that their contribution is around 50%, but in any case, enough to cover the needs in normal situations. 

Vitamin K deficiency in humans is very rare. It can occur in newborns, by the combination of three factors, low reserves, the low human milk and the lack of bacterial flora. In some countries, all newborns receive a dose of 1 mg of this vitamin. In adults, it may appear a deficiency of this vitamin by the combination of a diet low in severe treatments with antibiotics.

Vitamin E will save the liver

Status of people with liver disease, caused by obesity can significantly enhanced by vitamin E. However, recklessly take such supplements are not recommended, this may lead to the emergence of new health problems.

American scientists conducted an experiment which was attended by 247 patients with nonalcoholic fatty liver disease. One half of the participants for two years, regularly took vitamin E, and the other had used pills or anti diabetic drug.

After treatment biopsy was performed (lifetime exclusion of tissues, organs for microscopic examination for diagnosis), which showed that liver function improved by 43% in those patients who regularly took vitamin E, and only 19% of those who used tablets. These results have surprised scientists, because previously vitamin E has not been used for treatment of serious liver disease.

Also, little has improved the status of patients receiving antidiabetics drugs, but in all of the participants observed a set of overweight in 4-5 kg, and remained after treatment.

Some participants who took vitamin E, by the end of the study developed diabetes. Scientists say that this experiment was very loyal to make serious conclusions on account of the role of the vitamin in the event of illness.

VAD, lack or abuse

Vitamins are substances the body requires for normal development. The lack or excess thereof, caused by poor diet or abuse of food supplements, can cause diseases known generically as VAD.

Today attention is often on the importance of vitamins, and many food products are marketed under the slogan: "vitamin enriched" so that we attribute to a value that these substances, although justified, often excessive.

Unfortunately, some people forget that a balanced diet itself provides all the nutrients we need, and only in special cases it is advisable to reinforce a product to complete the diet, on the contrary, powders and capsules make their base in food and ingest fast food off the clock, waiting for their food supplement, often supplied in excess, meet your needs.

At the other extreme are individuals who try to reach an ideal of beauty are deprived of their daily meals with the idea that eating less, your shape lose weight gradually up to a stereotype aesthetic, not noticing that unbalancing the diet and foster the emergence of diseases.

It is true that living things like plants, fungi and microorganisms are able to produce vitamins by themselves, but not humans, we need a balanced diet that includes products from all food groups, to ensure that there is stability and avoid organic disorders associated with these substances, known as VAD. There are three known types:

Avitaminosis, when there is a total lack or more vitamins.
Hypovitaminosis, there is partial lack of vitamins.
Hypervitaminosis , if any excess of one or more vitamins.
Vitamins are divided into two groups according to whether they are capable of dissolving in water (soluble) or fat (fat soluble). In the first group we find vitamin C and B complex, and the second to vitamins A, E, D and K, of course, is easier to have hypervitaminosis of the latter, since being poorly soluble in water are also difficult to remove the urine.

Following are the effects generated by the excess and deficiency of each of these vitamins in the human organism.

Not much to burn the saint ...

The hypervitaminosis are less frequent, and its main cause is the excessive consumption of food supplements or multivitamins with the aim of increasing weight or increase muscle mass. They are even less common in water-soluble, since the excess is eliminated naturally through the urine.

Vitamin B 1. Thiamine, aneurin or antiberibérica helps release energy from fat. There are no reported side effects of excessive consumption.

Vitamin B 2. Also called riboflavin, helps you gain energy and is important for the maintenance of mucous membranes and skin. Nor are records of adverse effects by ingesting too much.

Vitamin B 3. Known as niacin, nicotinic acid, or vitamin PP antipelagrosa factor helps to get energy from food, improves blood circulation and helps maintain skin, tongue and digestive and nervous systems. It is sometimes best taken in doses 200 times the daily amount suberiores recommended to control high levels of blood fats, and in such circumstances may cause severe redness, lesions of the liver, skin disorders, gout, ulcers and impaired tolerance to lactose (milk sugar).

Vitamin B 5. Also known as pantothenic acid or vitamin W, is necessary for the synthesis of stress hormones, fatty acid utilization, antibody formation and transformation of toxic substances. Its not cause excessive damage.

Vitamin B 6. Pyridoxine is linked to the development of transmitter substances used by the nervous system. Although it comes to prescribing in bulk for addressing problems in tendons, nerves or premenstrual tension, can damage the nerve endings and even the spinal cord.

Vitamin B 8. It is known as vitamin H or biotin, and is involved in reactions that produce energy and the assimilation of certain fats, it is necessary for growth and proper functioning of skin, hair, sebaceous glands, sweat and sexual. No reported problems from smoking too much.

Vitamin B 9. More popular under the name of folic acid, is involved in the proper development of an essential component of DNA and RNA, thymidine, and also helps in the production of blood cells. At doses 100 times greater than the amount required may increase the frequency of seizures in epileptics and exacerbate neuronal injury in people with vitamin B12 deficiency.

Vitamin B12. It is also called cobalamin and is involved in the synthesis of DNA, RNA and proteins, as well as the formation of red blood cells is also needed to maintain the energy supply of the muscles. No effects have been reported by excessive drinking.

Vitamin C. The ascorbic acid or antiscorbutic is an antioxidant that also helps the generation of tissues, stimulates the defense against infection and is essential in the production of stress hormones produced by glands subrarrenales. Ingestion of large amounts may cause stones (presence of calculi or stones within the kidneys or urinary tract).

For its part, hypervitaminosis of liposoluble is more common, because they are stored in the liver and are more difficult to use, so that its excess amount is not removed with ease.

Vitamin. Known as retinol, beta-carotene or antixeroftálmica, is an antioxidant that eliminates free radicals (molecules that accelerate the aging of cells), slows the deterioration of tissues and is essential for the regeneration of rhodopsin, whose decomposition by light enables the vision of Eye. However, excessive drinking causes peeling of the skin, hair loss, weakness, shortness of breath and vomiting.

Vitamin D. Also known as antirachitic calciferol or regulates the intestinal absorption of calcium and phosphorus and hence bone stability. If you are in excess in the body produces digestive disorders (vomiting or diarrhea), and calcium accumulation in kidney, liver, heart or other organs.

Vitamin E. Also known as tocopherol or entiestéril, has antioxidant and protective activity apparently plays for certain fat molecules. So far, no adverse effects reported by excessive intake.

Call naphthoquinone vitamin K, phytonadione or antihemorrhagic, participates in the mechanism of blood clotting, no consumer is required because the bacterial flora produced in sufficient quantities. Also abuse it has no side effects.

Not too little ... not shine

Hypovitaminosis, or vitamin deficiency, may be due to unbalanced diet, inadequate diet for weight loss, anorexia and bulimia problems, liver disease or malabsorption of nutrients in the intestine due to congenital problems, parasites or alcoholism , among other factors.

Hypovitaminosis not presented as a single deficiency in one vitamin, but always generated together. That is, if some of the water soluble vitamins (C and B complex), there are few others of its kind, the same way, if insufficient, some soluble (A, D, E, K) is accompanied by the lack of their similar .

It is more common to find low levels of water soluble vitamins contained in vegetables (cereals, vegetables and fruit), as fast food, common in the current diet, side makes these products. Its characteristic features are:

Vitamin B 1. Its lack produces neuronal degeneration, muscle weakness, tenderness, loss of reflexes, heart failure, lack of appetite, edema (swelling soft formed by excessive amount of fluid in tissues) and, in extreme cases, death. This symptom picture is known as beriberi. It abounds in grain husks, which is in an inactive form (thiamine).

Vitamin B 2. Deficiency of this vitamin, although rare, causes dermatitis and mucosal lesions (tongue, lips, cornea and, mainly, in corners of the mouth). It is almost all foods, but mainly in dairy, meat, fish and birds.

Vitamin B 3. At low amounts can cause pellagra, a disease characterized by dermatitis, diarrhea and dementia. May be due to feed corn that is not treated through nixtamalization, as this vitamin is "encapsulated" and is only released through this process. To meet the needs of the body should include foods derived from yeast fermentation (cheese, beer), meat, milk, sesame and fish.

Vitamin B 5. Its deficit causes the syndrome of "burning feet" (pain, burning and throbbing in these limbs), but can also generate nerve and circulatory disorders. It is found in all meats (especially liver), vegetables and fruits.

Vitamin B 6. The lack of this substance produces anemia, depression, seizures, fatigue, swelling of the peripheral nerves and skin disorders. To prevent failure should eat liver, chicken, cod, salmon, cheese, oatmeal, egg, avocado and potato.

Vitamin B 8. Low amounts of this element generated dermatitis, muscle aches, anemia and increased blood cholesterol. Animals get this nutrient through the activity of the bacterial flora of the bowel wall. Also found in liver, nuts, peanut butter, beans, egg yolks and cauliflower.

Vitamin B 9. Children who lack this substance have low resistance to disease and are stopped growing, while adults suffer from anemia, irritability, insomnia, memory loss and impaired defenses. Found in vegetables, liver, eggs and milk.

Vitamin B 12. Its scarcity and abnormality resulting in decreased formation of red blood cells in cases of extreme deficiency can occur psychosis, nerve degeneration, abnormal menstrual cycle, sores on the tongue and excessive pigmentation in the hands of people of color. Is included only in animal foods like red meat, poultry, fish, eggs and dairy products, so it is common for people suffering from this hypovitaminosis vegetarian.

Vitamin C. Increasingly rare, its lack produces scurvy, a condition characterized by swelling and bleeding gums, in extreme cases, tooth loss, also bleeding may occur in very thin bloodstream (capillaries) that become fragile and more likely to infections. It is abundant in citrus fruits, vegetables and milk.