Learn more about vitamin B9
Vitamin B12 or cobalamin
Vitamin B12 is involved in numerous chemical reactions in the body. Its deficiency leads mainly to anemia.
The dietary recommended vitamin B12 are very low, approximately 3 micrograms per day. Foods that contain the most are the meat, fish and shellfish.
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Vitamin C or ascorbic acid
Vitamin C is required for synthesis of blood vessels and muscles. It promotes the absorption of iron present in foods. She is involved in several hormonal mechanisms. It also plays a role in the elimination of toxic substances. Finally, it has anti-oxidant properties, that is to say that it limits the harmful effects of free radicals. A deficiency in vitamin C can decrease the resistance to infections. The severe deficiency is translated by a disease called scurvy : fatigue, extreme pain, deterioration of the gums. This disease was observed once on the boats, the crews lacked fruits and vegetables for months and not getting enough vitamin C.
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Vitamin D or calciferol
Vitamin D is involved in the absorption of calcium and phosphorus. It plays an essential role in the mineralization of bone. To be usable by the body, vitamin D needs the action of ultraviolet rays of the sun. In fact, it is modified at the level of the skin by UV rays. A minimum of exposure to the sun is necessary.
In children, vitamin D deficiency leads to rickets. This violation appears when there is not enough exposed to the rays of the sun and its vitamin D are insufficient. This is why it is necessary to provide vitamin D supplements to children in countries weakly sunny in the winter, either in the form of medication, either by enrichment of milk, for example. In France, the children receive also supplements of vitamin A, D, E and C. children who have pigmented skin needs even more important vitamin-D.
The foods most rich in vitamin D are eggs, butter, and liver, fatty fish and especially the oils extracted from the liver of some fish (cod).
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Vitamin E or tocopherol
Vitamin E has a protective effect particularly important vis-à-vis the cells of the body. It plays an important role in the mechanisms of reproduction and is involved in the synthesis of red blood cells.
Deficiencies in vitamin E are very rare. Often, the deficiencies come from absorption problems.
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Vitamin K is necessary for blood clotting. It is both produced in the body by intestinal bacteria and obtained from the diet. Taking account of the needs of very low, the vitamin K deficiency is rare except in newborns, if the contributions were insufficient during pregnancy. This is why it is recommended to give a supplement of vitamin K at birth.
The need for vitamin K are largely covered by the power supply. It can be found in leafy vegetables (cabbage, spinach etc) and tomatoes