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1. They are organic compounds that are essential for our organisms. We cannot synthesize them which means that they have to be delivered with food or supplements.
2. They are grouped in two categories: fat soluble ( vit. A, D, E,K) and water soluble (vit B-folate,thiamin, riboflavin, niacin, pantothenic acid, biotin, vit B6, B12 and vit C). Water -soluble vitamins cannot be stored in organism except B12 in liver.
3. If you take large doses of supplements it is possible to overdose fat soluble vitamins because they have tendency to remain in the organism.
Vit A /retinol/ participates in the process of vision. Has influence on the proper growth of bones. Stimulates mucosa to produce mucus. Is responsible for the proper functioning of epithelium. It is important antioxidant.
If there is deficiency of vit A we are at risk of night blindness, xeropthalmia(dry eyes), hyperkeratosis
Food source: liver, cheese, milk, vegetables and fruit rich in beta caroten:carrot, tomatoes, broccoli,pepper, egg yolk,butter
Vit D /ergocalciferol D2, cholecalciferol D3/ - basis in the synthesis of calcitriol, participates in the proper growth and mineralisation of bones and teeth.
Deficiency can result in osteomalacia and rickets.
Food source: egg yolk, milk, liver , mushrooms, vegetable oil,butter
Vit. E /tocopherol/ is antioxidant, influences on metabolism of muscles, prevents cardiovascular diseases,inhibits platelet coagulation and has effect on gene expression.
Deficiency can result in problems with fertility,muscle paralysis, spontaneous abortions,muslce dystrophy, lysis of erytrocytes, problems with growth, skin spots, lack of skin elasticity,tiredness, problems with nervous system
Food source:milk, butter, eggs, vegetable oils, nuts, green leafy vegetables, almonds wholemeal bread
Vit. K/phylloquinone/ participates in synthesis of protrombin in liver, mediates proper process of coagulation and participates in bone system metabolism
Deficiency results in problems with blood coagulation ,bleeding, problems with intestines
Food source: liver, soy oil, green leafy vegetables, tomatoes, strawberries
