We just need the vitamins and minerals in small quantities each day, not like carbohydrates, proteins and fats that we need in large numbers every day. Although a small but needs vitamins and minerals are essential requirements that must be met in order for the human remains to survive, one kind of vitamin deficiency can cause symptoms of disease. Vitamins that are fat-soluble vitamins A, D, E and K, whereas vitamin is water soluble B vitamins and vitamin C.
Vitamin A (retinol)
Vitamin A can be found in the form of direct and indirect, the indirect form of diebut with provitamin A, ie in the form of carotene, lycopene, alpha carotene, lutein and zeaxanthin. Provitamin is converted into vitamin by the body.
Source: Fish liver oil, beef liver, egg yolk, vegetables & fruits contain color.
Benefits: health vision, growth and cell repair, skin tissue health, reproductive system health, protection against infection.
Due to lack: night blindness, dry and scaly skin, decreased protection against disease, inhibition of growth.
Adult daily: 5000 IU.
Vitamin D
Vitamin D is in two forms of D2 (ergocalsiferol) and D3 (cholecalsiferol). Vitamin D is produced in skin exposed to sunlight.
Source: milk, fish oils, liver, eggs, milk.
Benefits: growth and increased density of bones and teeth, regulating hormones, cell repair, health of the nervous system.
Due to lack: bone problems like osteoporosis, joint pain, and cancer, as well as muscle spasms.
The daily needs of adults: 400 IU.
Vitamin E
Vitamin E protects cells from free radicals that cause cell damage genetic material (DNA).
Source: wheat, nuts and grains, vegetables, legumes crops
Benefits: as an antioxidant, repair cells that have been damaged.
Due to lack: the outbreak of red blood cells, nerve damage, premature aging.
Daily needs of adults: 30 IU.
Vitamin K
Vitamin K can also be produced by good bacteria in the digestive tract.
Source: dark-colored vegetables, the products of milk-based products.
dark leafy vegetables, liver, vegetable oil, produced by bacteria in the gut
Benefits: the formation of blood clotting factors, improving kidney function, bone health
Due to lack of: bleeding that is difficult to stop and hard freezes, decreased bone density
Daily needs of adults: 60-90 mcg.
Vitamin B1 (thiamin)
Source: wheat, meat, liver, beans, peas plants, fish, potatoes.
Benefits: metabolism of carbohydrates and fatty acids, produce energy, growth, brain and nerve health, skin and hair health, alcohol metabolism memabantu
Due to lack: beriberi in children & adults, accompanied by heart failure and nerve function & feather-abnormal
Adult daily needs: 1,1-1,2 mg
Vitamin B2 (riboflavin)
Source: milk, cheese, liver, meat, eggs, wheat, other grains.
Benefits: energy producer, normal growth, immunity, health, blood cells, skin and hair, improve the function of hormones, brain and nerve health.
Due to lack: a dry tongue, thrush, anemia, fatigue and lethargic, damage to skin cells
Therapy: for lips & mouth corners are cracked, scaly skin, skin problems, migraine, stress and fatigue
Adult daily needs: 1,1-1,3 mg
Vitamin B3 (Niacin)
Sources: liver, meat, fish, plant peas, wheat, sesame seeds and nuts
Benefits: energy production, normal growth, hormone production, improve the cell's genetic material (DNA), healthy skin, blood flow, and digestive system.
Due to lack: skin disease (dermatitis), fatigue, loss of appetite, disease in the oral cavity, inflammation of the tongue.
Daily needs of adults: 14-16 mg
Vitamin B5 (pantothenic acid)
Sources: liver, milk, vegetables, wheat, eggs, meat, rice, and beans
Benefits: produces energy, cholesterol and fatty acid metabolism, red blood cell health, health of nerve cells and adrenal glands.
Due to lack: a change of hair pigment, inhibits growth, nervous disorders
Daily needs of adults: 5-6 mg
Vitamin B6 (Piridoksin)
Sources: liver, meat, wheat, fish, eggs
Benefits: energy producer, the metabolism of amino acids & fatty acids, produce hormones, maintain cardiovascular health, nervous system and immune system, healthy skin, hair and red blood cells, improving cell's genetic material (DNA), changing the amino acid tryptophan to niacin
Due to lack of: fatigue, no excitement, skin disease, inflammation of the oral cavity, anemia, kidney stones, cardiovascular disease.
Adult daily needs: 1,3-1,7 mg
Vitamin B12 (Kobalamin)
Sources: liver, meat (particularly beef, pork), eggs, milk & dairy products
Benefits: energy production, metabolism of amino acids and fatty acids, growth, create new cells, nerve health, red blood cells, and skin.
Due to lack: the symptoms of fatigue, headaches, inflammation of the mouth, anemia, mental disorders
The daily needs of adults: 2.4 mg
Biotin
Sources: liver, eggs, fish, peanuts, wheat.
The main benefits: energy production, protein metabolism, repair and formation of the cell's genetic material (DNA), healthy hair, body care systems kekbalan
Due to shortage: causes hair loss, skin problems, anemia, muscle pain, depression, hallucinations, a weak immune
Adult daily 300 mcg.
Folic Acid
Folic acid has another part called the Para-aminobenzoic acid (PABA). PABA is produced by good bacteria in the digestive tract and play an important role for digestive health, skin and hair
Sources: green leafy vegetables-come fresh, fruits, liver.
Benefits: forming the cell's genetic material (DNA) is a new, protein metabolism, health pregnancy, health of red blood cells, hair and bone, nervous system, digestion and immunity.
Due to lack of: anemia, psychological problems, fatigue, prevent heart disease and cancer. Folate deficiency in pregnant women may cause fetal defects.
The daily needs of adults: 400 mcg
Vitamin C
Vitamin C is a powerful antioxidant, helps reduce the risk of cancer, reduce inflammation and is a vitamin with the most extensive benefits.
Source: oranges, tomatoes, potatoes, cabbage, green chillies, vegetables and other fruits.
Benefits: the formation of collagen, proteins such as connective tissue between the joints and bones
Antioxidant, wound healing, immune and nervous system, hormone production.
Due to lack: joint pain, dry skin, abnormal blood pressure, poor immune, vascular disease, poor healing wounds, scurvy (bleeding, tooth loss, inflammation of the gums)
Daily needs of adults: 75-90 mg
Inositol
Vitamin whose function is almost similar to choline, this vitamin is produced bacteria in the digestive tract.
Source: fruits, grains, and cereals, beans, sesame
Benefit: control of cholesterol in the blood, maintaining the nervous system
Due to lack of: indigestion, the accumulation of fat in the liver, and neurological disorders
Daily needs of adults: 100 mg
Choline
Choline is a vitamin B group and also plays an important role in metabolism.
Source: eggs, meat, soybeans, and nuts
Benefits: fat metabolism, regulate and improve the health of the nervous system
Due to lack of: cancer, liver damage, vascular disease
Daily needs of adults: 100 mg
Coenyme Q10
Coenzyme Q10 is in every human cell and is responsible for energy supply. Coenzyme also called ubiquinone is one of the most overlooked vitamin, but a lot of benefits.
Source: olive oil, fish, meat.
Benefits: energy producer, antioxidants. Overcoming prostrate, overcome migraine, reduce high blood pressure and prevent Parkinson's.
Due to lack of: high blood pressure, vascular disease (heart and blood vessels), and cancer.
Daily needs of adults: 100 mg
Vitamins have many roles and influence the health of organs and physiological systems of the body. Vitamins should be combined with minerals, proteins to support the work of enzymes in biochemical reactions in the body. One kind of vitamins has a function of extensive and complex. Vitamins and minerals needed to grow, improve physical function and an optimal body health. Daily vitamin needs must be satisfied to prevent various diseases, vitamins also have a therapeutic advantage to reduce the symptoms of the disease. For example, niacin is used to lower cholesterol and vitamin A are used to prevent the decline in vision function. Vitamins and minerals do not contain calories, so you do not need to be afraid to consume them. Absorption of vitamins can be reduced because of the pattern of unhealthy living, such as smoking, alcohol, and drugs, to individuals who have these habits, consumption of vitamins and minerals should be increased every day.
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