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Vitamin Content In Plant Foods
Vitamin Content In Plant Foods

Video: Vitamin Content In Plant Foods

Video: Vitamin Content In Plant Foods
Video: Is Our Food Becoming Less Nutritious? 2023, March

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Eat to your health. Part 5

Vitamin B 12 (cyanocobalamin) is involved in the synthesis of hemoglobin, is necessary for normal hematopoiesis and maturation of erythrocytes, lowers blood cholesterol, has a beneficial effect on liver function, activates the metabolism of carbohydrates and lipids. It regulates the activity of the nervous system, maintains it in a healthy state.


Signs of vitamin B 12 deficiency are anemia, gastrointestinal upset, fatigue, depression, dizziness, headache, irritability, numbness in the limbs, difficulty walking, stuttering, inflammation of the mouth, bad body odor, painful periods. Chronic deficiency of this vitamin leads to irreversible damage to the nerves.

Doctors recommend B 12 drugs for anemia, liver cirrhosis, hepatitis, polyneuritis, radiculitis, trigeminal neuralgia, amyotrophic lateral sclerosis, cerebral palsy, multiple sclerosis, Down's disease, skin diseases, peripheral nerve injuries, diabetic neuropathy.

The daily requirement of vitamin B 12 is 2-3 mcg. For pregnant and breastfeeding women, as well as vegetarians, this dose should be 3-5 mcg.

With an excess of this drug in the body, acne-like rashes on the skin are observed or their intensification, if they already exist.

Vitamin B 15 (pangamic acid) normalizes fat metabolism, due to which it has anti-atherosclerotic properties, increases the use of oxygen in tissues, stimulates oxidative processes, and is used for acute intoxication.

This vitamin is used for atherosclerosis, coronary insufficiency, chronic hepatitis, dermatoses, for the prevention and treatment of premature aging.

Vitamin C (ascorbic acid)Is the main vitamin in vegetables. It is the main component of redox processes in cells, is involved in carbohydrate and protein metabolism and the synthesis of amino acids. It increases the body's resistance to external influences, regulates cholesterol metabolism, sharply reducing its content in the blood, has a beneficial effect on the functions of the central nervous system, liver, stomach, intestines, endocrine glands, especially the adrenal glands, increases the body's resistance to scurvy, infectious diseases and colds, helps to maintain healthy teeth, bones, muscles, maintains the strength of the walls of blood vessels. Ascorbic acid promotes the absorption of iron compounds, and normal hematopoiesis, enhances the action of other vitamins in the blood, providing a protective effect on fatty acids and fat-soluble vitamins,protecting them from the destructive effects of oxygen, promotes the formation of collagen protein, which holds the cells of blood vessels, bone tissue, skin, which is extremely important for wound healing and tissue repair. Vitamin C increases the body's resistance to infections, chemical intoxication, cooling, overheating, oxygen starvation.

At the beginning, with a deficiency of this vitamin, nonspecific symptoms are observed: decreased mental and physical performance, lethargy, weakness, very fast fatigue, depression or irritability, decreased resistance to infections and slow recovery, increased sensitivity to cold, causeless chilliness, weakness in the legs, insomnia, poor sleep or, conversely, increased drowsiness, depression, poor wound healing, a predisposition to inflammation of the mucous membranes, varicose veins, hemorrhoids, overweight. These symptoms manifest themselves to varying degrees, do not occur simultaneously, and may not be noticed in the initial period. Over time, a lack of vitamin C causes pathological changes: decreased gastric secretion, exacerbation of chronic gastritis.

External manifestations of ascorbic acid deficiency - cyanosis of the lips, nose, ears, loosening and bleeding of the gums, tooth loss, pallor and dry skin, the appearance of nodules above the skin surface in the area of hair follicles, as a result of which the skin becomes rough (goose bumps), early formation of wrinkles, blurred vision. On the skin there may be small punctate hemorrhages, bruises appear. Children develop pain in the arms and legs when moving, anxiety or, conversely, apathy, high fever, a decrease in the amount of hemoglobin.

An increased need for vitamin C can lead to vitamin C deficiency. In the spring, the intake of this vitamin in the body decreases.

Doctors recommend the use of ascorbic acid for hypovitaminosis C, hemorrhagic diathesis, capillarotoxicosis, hemorrhagic stroke, bleeding, infectious diseases, intoxication, liver and gastrointestinal tract diseases, slowly healing wounds, ulcers, bone fractures, dystrophy, psoriasis. The daily dose of vitamin for healthy people is from 60 to 100 mg.

When taking large doses, especially a synthetic drug, diarrhea, increased urination, kidney stones, and a skin rash may appear.

Vitamin D (calciferols) regulates mineral metabolism, in particular, the absorption and assimilation of calcium in the intestine to strengthen teeth and bones, helps to regulate the phosphorus content in the body.

With its deficiency, the following develop: rickets, myopia, loss and decay of teeth, muscle weakness, painful thickening of the joints, increased excitability, irritability, insomnia, burning in the mouth and throat, diarrhea, depression.

Doctors recommend vitamin D for rickets, bone diseases caused by impaired calcium metabolism, loss of calcium in bones and teeth, psoriasis, discoid lupus, some forms of tuberculosis, hypocalcemia. The daily dose of this vitamin is 400 IU or 5-10 mcg.

With an excess of vitamin D, irritability, weakness, vomiting, diarrhea, thirst, headache, loss of appetite, itching of the skin, a sharp urge to urinate, calcium deposition in the walls of blood vessels, liver, lungs, kidneys and stomach are observed.

Vitamin E (tocopherols) it is necessary for the normalization of redox processes in the body, the formation of red blood cells, muscles and other tissues, it also ensures the normal breakdown of carbohydrates. This vitamin has an antioxidant effect aimed at protecting biologically active substances (including unsaturated fatty acids) - these properties are valuable for preventing aging of the body. It stimulates muscle activity, normalizes metabolic processes, increases the resistance of erythrocytes to decay, improves the functioning of the cardiovascular system, and prevents the development of atherosclerosis. It is necessary for the normal course of pregnancy and the development of the fetus inside the mother's body, since, by influencing the function of the gonads and other endocrine glands, it protects the hormones they produce from oxidation,thanks to which it prevents spontaneous (or habitual) abortions.

With its lack, muscle tone sharply decreases, weakness, early muscular dystrophy, and skin laxity are noted. There is a violation of visual acuity in children and adults, weakening of the muscles of the eyes. Increased fatigue, inflammation of the digestive tract, infertility, heart disease, nervousness, irritability, absent-mindedness, senile spots on the skin, and difficulty walking appear.

Doctors recommend vitamin E in old age, with hypovitaminosis, muscular dystrophy, dermatomyositis, menstrual irregularities, threatened abortion, dysfunction of the sex glands in men, neurasthenia, with overwork, lupus erythematosus, scleroderma, rheumatoid arthritis, atherosclerosis, stenosis, liver diseases, dermatoses, trophic ulcers, psoriasis.

Vitamin H (biotin) is necessary for the normal course of energy processes, for growth, for the synthesis of fatty acids, antibodies, digestive enzymes, participates in the assimilation of proteins and carbohydrates, has an insulin-like activity in lowering blood sugar. It produces beneficial gut flora. Since it contains sulfur, it can be considered a "beauty vitamin", it affects the condition of the skin, hair and nails.

With its deficiency, high blood cholesterol levels, anemia, loss of appetite, nausea, occasional vomiting, tongue swelling, depression, weakness, drowsiness, muscle pain, hair loss, dandruff, dry or oily, flaky skin, dermatitis are observed.

Doctors recommend biotin for seborrhea, hair loss, fatigue, depression, irritability.

An adequate dose of 15-30 mcg per day. For lovers of raw eggs (egg white contains avidin, which makes biotin inaccessible for absorption) and people taking antibiotics, sulfonamides and hormonal contraceptives, the dose should be increased to 10 mg per day.

Signs of excess and cases of toxicity with a single dose of up to 10 mg are not known.

To be continued →

Read the Eat for Health serie


  1. Nutritional value of vegetables
  2. Minerals in vegetables and fruits that are essential for health
  3. What vitamins vegetables provide us with
  4. What vitamins vegetables provide us with. Continuation
  5. Vitamin content in plant foods
  6. The content of vitamins, enzymes, organic acids, phytoncides in vegetables
  7. The value of vegetables in nutritional care, vegetable diets
  8. Vegetable diets for various diseases

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