Vitamins

Vitamins are important building blocks for our bodies. Here you can read everyth

This manual is intended to provide general information about vitamins that are used in the software program MyCalorieCoach. MyCalorieCoach can show graphics of 10 vitamins. The red line represents the desired (100%) value of the recommended vitamins (see image).

The idea is to come as closely to the red line as possible with all the vitamins. The recommended vitamins are based on the Food Council and vary with gender and age. Below we present a brief description per vitamin.

Vitamin A

Vitamin A is for the building of skin and a good functioning of the eyes. It plays an important part in our growth and in resistance to diseases. Vitamin A occurs naturally in animal products like meat, dairy products. A (prolonged) vitamin A deficiency can cause night blindness, dry flaky skin, dull hair and even total blindness. The incorrect use of vitamin A supplements can cause poisoning. Vitamin A poisoning has symptoms like headache, nausea, dizziness, fatigue and deformities of the eyes, skin and skeleton.

Vitamin B1

Vitamin B1 is indispensable to the energy supply of the body and it provides a good functioning of the nervous system. Vitamin B1 occurs in bread and grain products, potatoes, vegetables, meat and dairy products. A (serious) vitamin B1 deficiency can lead to psychological problems like depression, lack of concentration, loss of memory, numbness in the legs, heart problems and paralysis. Too much vitamin B1 is not a problem because the surplus will be peed out.

Nicotine acid (B3)

Vitamin B2 is indispensable to the energy supply of the body and it is important to the body’s metabolism. Vitamin B2 cannot stand light, which is why products like milk (source of vitamin B2) have to be kept in the dark. Vitamin B2 occurs above all in dairy products, but also in meat, meat products, vegetables, fruit, bread and grain products. A vitamin B2 deficiency can lead to skin deformities at the mouth, tongue and nose. A surplus of vitamin B2 does no damage to the body.

Nicotinezuur (B3)

Nicotine acid plays a role in the body’s energy supply and in the production of fatty acids in the body. Nicotine acid occurs primarily in meat, fish, whole-wheat grain products, vegetables and potatoes. The body itself produces nicotine acid from protein elements. Nicotine acid deficiency can lead to pellagra, scurvy, dementia and diarrhoea.

Vitamin B6

Vitamin B6 plays an important role in our metabolism. It regulates the workings of hormones in the body and it is indispensable in our resistance, growth, blood production and the nervous system. Vitamin B6 comes from meat, eggs, fish, bread and grain products, potatoes, legumes, vegetables and dairy products. Prolonged (serious) deficiency can lead to anaemia, nervous conditions and reduced resistance. Prolonged (daily) use of high doses of vitamin B6 supplements can lead to nervous conditions.

Folium acid

The body needs folium acid to grow, to maintain the body and to produce red and white blood cells. Folium acid plays an important role during pregnancy and it prevents possible risk factor with cardiovascular diseases. Folium acid is in vegetables, fruit, and bread and grain products. A (serious) deficiency can lead to anaemia, intestinal problems, fatigue and birth deformities. A shortage of folium acid increases the risk of cardiovascular diseases. There are no indications that high doses of folium acid are damaging to the human body.

Vitamin B12

Vitamin B12 plays an important role in the production of red blood cells and a proper functioning of the nervous system. For the absorption into the body, vitamin B12 is derived from animal products like milk, meat, fish and eggs. Vitamin B12 deficiency can ultimately lead to a form of anaemia and neurological consequences like tingling in the fingers, loss of memory, coordination problems and muscle weakness in the legs. There are no indications of damaging effects at high doses.

Vitamin C

Vitamin C facilitates the absorption of iron in our body. It plays an important role in maintaining our resistance and it is need for the formation of connective tissue, which allows wounds to heal more quickly. Vitamin C comes primarily from fruit, vegetables and potatoes. A prolonged (serious) deficiency can lead to reduced resistance, a slow healing of wounds and eventually scurvy. A surplus of Vitamin C is removed via urine, but there may still be adverse consequences. Doses higher than 2 grams per day may lead to intestinal problems like diarrhoea.

Vitamin D

Vitamin D is a vitamin that the body can produce itself and it is needed for firm bones and teeth. Important sources of vitamin D are low fat margarine, regular margarine and baking products. Also, (fatty) fish, meat, milk products provide some vitamin D.

Vitamin E

Vitamin E plays an important role as an antioxidant and it plays a role in regulating the metabolism in the cells. Vitamin E is derived from sunflower oil, (low fat) diet margarine, bread, grain products, nuts, send, vegetables and fruit. Vitamin E deficiency has really been observed among humans. It is only with (very) serious problems with the absorption of nutrients that vitamin E deficiency occurs. Thus far, there are no indications that having too much vitamin E has a damaging effect.

Sources:

http://en.wikipedia.org/wiki/Vitamin