Group B vitamins: property, benefits, deficiency symptoms, needs and the richest foods

Have you ever wondered how important are the B vitamins to our health, how many there are and what are their functions? We often hear talk of vitamin B12, but what good is and where it is?

Let's find out in this study on vitamins of group B.
Group B vitamins: properties and health benefits

The B vitamins are perhaps the most important for our body because it:

•     maintain well-functioning metabolism of fat and protein;

•     support brain function, muscle and gastrointestinal;

•     are beneficial to the eyes, skin, hair and mouth;

•     improve liver function;

•     favoring synthesis from glucose in carbohydrates;

•     facilitate the construction of new cells;

•     promote the proper functioning of the nervous system.

Names of group B vitamins:

    B1: Thiamine;
    B2: Riboflavin (also called vitamin G);
    B3: Niacinamide (also called vitamin PP);
    B5: Pantothenic acid (also called Vitamin W);
    B6: Pyridoxine (also called vitamin Y);
    B8: Biotin (also known as vitamin H or vitamin I);
    B9: Folic acid (also called Vitamin M);
    B12: Cobalamin.

Each of these B vitamins has its own characteristics and functions, here are:
vitamin B1

Fights fatigue, helps the proper functioning of the nervous system and brain activity, helps digestion, fights cramps and loss of appetite.

Vitamin B1 deficiency can cause fatigue, loss of appetite, rapid heartbeat, nervousness, memory disorders.

It is found in foods such as brewer's yeast, wheat germ oil, bee pollen and royal jelly, soy, whole grains, spirulina algae, hazelnuts, almonds, walnuts, sunflower legumes, molasses.

The recommended daily amount is for kids between 11 and 14 years is 1.3 mg, 15 to 50 is 1.5 mg, and 51 and above is 1.2 mg. For women, however, between 11 and 50 years it is 1.1 mg and 51 and above is 1.2 mg.
vitamin B2

Vitamin B2 is very useful against oral diseases, to the sound operation metabolism, for the health of the eyes, skin, nails and hair and against inflammation.

Its deficiency causes hair loss, cracks and sores at the corners of the mouth, burning eyes, corneal changes, photophobia, scaling around the mouth, nose, ears and forehead, vaginal itching and weight loss.

It is located in the following foods: yeast, egg yolk, wheat germ oil and oil seeds, cabbage, peas and yogurt.

The daily amount is 1.5 mg for males aged 11 to 14 years, 1.8 mg for those aged 15 to 18 years, 1.7 mg for those aged 19 to 50 years and 1.4 mg from 50 in on. For women, however, the recommended dose is 1.3 mg for 11 to 50 years and from 50 up, 1.2 mg.

vitamin B3

Vitamin B3 helps the digestive processes in particular metabolism of carbohydrates fats and proteins, reduces cholesterol, improves the nervous system function, relieve nausea, fights bad breath and regulates intestinal functions.

The deficiency can cause: bad breath, small ulcers, insomnia, irritability, nausea, vomiting, recurrent headaches, sensitive gums, burning of the mouth and tongue, tension and deep depression.

It is found in these foods: yeast, liver, offal, fish and rhubarb.
vitamin B4

B4 vitamin is very useful in case of low white blood cells and strengthen the immune system. It is located in the following foods: yeast rice extract beet, potatoes, tomatoes and whole milk.
vitamin B5

It 'very useful in cases of stress, recurring migraines, allergies and ally of the immune system.

The recommended daily amount for the elderly, children and adults, from 4 to 7 mg; for children aged 4 to 6 years is 3 or 4 mg, from 7 to 10 years is 4 or 5 mg for infants up to 6 months, is 2 mg, and 6 months to 1 year 3 mg.

It is located in the following foods: royal jelly, pollen, brewer's yeast, broccoli, cabbage, buckwheat and egg yolk.
vitamin B6

Vitamin B6 helps to lower blood cholesterol levels, fights acne, contact dermatitis, synthesizes serotonin, regulates the nervous system and hair loss.

The deficiency causes: muscle aches, loss of appetite, dry skin, lack of energy, insomnia and nervous system disorders.

It is found in these foods: rice, tuna, sunflower oil, carrots, avocados, nuts, bran and all biological wholemeal flour, green leafy vegetables, peas, plums and bananas.

The recommended daily dose ranges from 150 to 300 micro grams.
vitamin B7

 'useful in case of high blood pressure, kidney and liver problems, such as swelling and steatosis.

It is found in these foods: wheat germ, brewer's yeast, molasses, offal and cabbage.
vitamin B8

Its primary function is to synthesize vitamin C and keep you healthy skin, nerves, hair.

Its deficiency causes: excessive hair loss, lethargy, muscle pain or anemia.

It is located in the following foods: oatmeal, cabbage, mushrooms, legumes, brown rice, brewer's yeast and eggs.
vitamin B9

And 'better known as folic acid and it is important for recapping cell, for the proper functioning of the brain activity, for the production of red blood cells and prevents pregnancy in neonatal malformations.

The deficiency leads to anemia, slowing growth, graying hair, glossitis, gastrointestinal problems, disturbed concentration or sleep.

It is located in the following foods: yeast, avocado, green leafy vegetables, rice and pulses.
vitamin B12

Vitamin B12 is essential for DNA synthesis and hemoglobin and the right levels of homocysteine.

The recommended daily dose of vitamin B12 is 2 micro grams for adults and young people.

It is located in the following foods: meat, fish, eggs and milk.
Vitamin B: Symptoms of deficiency

In summary, the symptoms of deficiency of B vitamins are: fatigue, lack of appetite, nervousness, depression, hair loss, weight loss, acne, insomnia, brittle nails, high cholesterol, enlarged heart, cardiac arrhythmia, heart failure, lowering mood, mental confusion, photophobia, redness of the eyes, swollen tongue, muscle aches and dry skin.
Foods rich in vitamin B

In summary, these are the foods in which they are the vitamins of the B group:

•     brewer's yeast

•     Royal jelly

•     milk

•     fish

•     offal

•     cabbage

•     broccoli

•     molasses

•     brown rice

•     whole wheat

•     peas

•     carrots

•     sunflower oil

•     legumes, and soy

•     nuts: hazelnuts, almonds, walnuts

•     egg yolk

•     tuna

•     Fresh green vegetables

•     bananas, avocados and plums

•     potatoes

Factors that interfere with hiring

The absorption of vitamin B is conditioned by certain dietary and psychological factors: it is reduced in the presence of stress, or excessive consumption of certain foods such as coffee, sugar, alcohol, or use of certain medications such as sleeping pills or birth control pills , or from sulphonamides or in the presence of infections; instead the absorption is favored by the presence of other vitamins, such as C and E, calcium and phosphorus.

Vitamin C: properties, health benefits, deficiency symptoms, needs and the richest foods

His real name is Ascorbic acid, but we know it as Vitamin C: This is a water soluble vitamin, which the body uses for various functions (antioxidant, synthesize collagen strengthen bones, cartilage, muscles and blood vessels and also it helps the 'iron absorption). If there is cause scurvy, but is now an uncommon disease. Vitamin C is known for its many properties, but as we shall see, not all were confirmed.

Vitamin C: two brief history

In the fifth century BC, in Greece, it was already known as scurvy which became widespread in the maritime populations. He was a doctor, James Lind, in the mid-eighteenth century, to discover that scurvy could be cured with an infusion of herbs, vinegar, cider and citrus.

Between the eighteenth and nineteenth centuries it was determined that scurvy was necessary to hire: lemons, limes, oranges, sauerkraut, cabbage, malt and broth. In 1912 Funk supported the hypothesis that in green plants there was water-soluble substance to antiscorbutic action, then renamed in 1921 Vitamin C.
Vitamin C: the beneficial properties to health

As just mentioned, the times before vitamin C was used as a remedy for scurvy, over the years, however, we have discovered new beneficial properties. Nowadays it is used for preventing the most varied disorders, but for some it is ineffective.
We see the health benefits of vitamin C:

•     It helps treat colds and bronchial disorders;

•     to treat dysentery;

•     diseases of the skin;

•     treat depression, dementia, for the physical and mental stress and exhaustion;

•     absorption of iron;

•     prevent clots in the veins and arteries;

•     prevent heart attacks;

•     to strengthen the immune system;

•     to strengthen collagen, bones and muscles;

•     slows osteoporosis;

•     to delay the cell aging;

•     fighting stomach ulcers;

•     fights scurvy;

•     It reduces the risk of developing urinary tract infections during pregnancy.

Indeed yes, these are the real benefits that derive from vitamin C, because: it helps to absorb iron, strengthens the Immune System, prevents wrinkles, reduces the incidence of cancer, helps fight the flu and colds, it improves osteoporosis and slows the aging senile, reduces lung infections, helps in the treatment of stomach ulcers assigns the bacterium Helicobacter pylori and reduces cardiovascular problems.

It is not true that: lowers blood pressure, prevents sunburn, prevents gallbladder or gall bladder, reduces the risk of stroke, reducing the risk of Alzheimer's disease, reduces the risk of tumors.

Foods rich in vitamin C

But vitamin C where it is? Let's see what are the foods rich in vitamin C:

•     pepperoni

•     rose hip

•     asparagus

•     berries

•     broccoli

•     cabbage

•     melons

•     blackcurrant

•     strawberries

•     watermelons

•     cauliflower

•     lettuce

•     citrus

•     pineapple

•     cabbage

•     chicory

•     kiwi

•     potatoes

•     cherries

•     spinach

•     parsley

•     tomatoes

•     grapes

•     dandelion

•     face

•     peas

•     green beans

•     guavas

•     papaya

•     turnips

•     pumpkin

The daily requirement of vitamin C

It is recommended that a daily intake of vitamin C equal to:
For adults over 18 years:

90 mg per day, for women 75 mg per day.

•     for pregnant women are recommended 85 mg per day;

•     for breastfeeding women over 18 years 120 mg daily;

•     135 mg for smokers.

For children under 18 years:

•     for children 0-6 months are recommended 40 mg daily;

•     for children 7-12 months 50 mg daily;

•     1 to 3 years is 15 mg per day;

•     from 4 to 8 years is 25 mg per day;

•     from 9 to 13 years are 45 mg per day;

•     for males aged 14 to 18 years is 75 mg per day;

•     for females aged 14 to 18 years is 65 mg per day;

•     for pregnant women aged 14 to 18 are 80 mg per day;

•     for breastfeeding women aged 14 to 18 are 115 mg daily;

Of course we recommend a diet rich in foods containing vitamin C, but if this is not possible we recommend the use of supplements.
Vitamin C: Symptoms of deficiency

How do we realize that we have little vitamin C in a circle?

First of all you experience bleeding due to the lack of production of collagen and the alteration of the blood vessels; the wounds heal more slowly, the bones are more fragile, so it's easier to be created cases of arteriosclerosis and there are alterations of the gingiva and dentin, not to mention that there is no improvement in anemic framework. Due to a lack of vitamin C is increased production of free radicals.

It 'should be noted that scurvy begins to give his symptoms, as low as about 80 days of vitamin C deficiency, the symptoms are the following:

•      fatigue

•      fatigue

•      lack of appetite

•      muscle aches

•      increased sensitivity to infection

•      bleeding

•      swelling of the gums

•      degeneration of bone tissue

In children is manifested by:

•      gingival bleeding and skin

•      irritability

•      lack of appetite

•      hematomas

•      anemia

•      temperature

What if on the contrary, we have an excess of vitamin C?

Taking too much vitamin C is not good because it can lead the side effects:

•      It encourages the development of kidney stones;

•      too much iron absorbed from the intestine;

•      inhibition of the renal reabsorption of uric acid;

•      dysentery;

•      nausea;

•       gastritis.

Therefore, you should not use too much vitamin C, but stick to the daily requirement.

Vitamin D: properties, health benefits, deficiency symptoms, needs and the richest foods

We all know the benefits of vitamin D, or that is good for bones and we all know that the sun plays a certain role. But beyond this? What else do we know about vitamin D? What is it and where is it?

Did you know for example that is also good for the heart and brain? You know exactly what foods is it? And how long you need to stay in the sun because it absorbs the right amount?

We try to answer all these questions, but first a curiosity: there are 5 different forms of vitamin D, vitamin D1, D2, D3, D4 and D5. Two are most important: one is that D2 is synthesized by plants and one is that the D3 is synthesized by humans when they are exposed to sunlight.
Vitamin D: what is it and the benefits to health

Therefore, we see concretely what is vitamin D and what are the beneficial properties to health:

•     It maintains constant levels of calcium and phosphorus;

•     It promotes calcium absorption in the intestine;

•     It protects the skeleton from osteoporosis;

•     fights hypertension;

•     It prevents cancer and some autoimmune diseases;

•     It prevents rickets and skeletal malformations;

•     It helps fight psoriasis;

•     It helps soothe aching muscles;

•     fights hyperparathyroidism;

•     fights osteodystrophy;

•     counteracts diabetes type 1 and 2;

•     reduces the incidence of multiple sclerosis;

•     It reduces seasonal affective disorder;

•     It protects the teeth.

The question of rickets is very important, because it is a form of familial hypophosphatemia, condition for which you have low levels of phosphate in the blood and a reduced metabolism of vitamin D in the kidney. In adults it is defined as rickets and osteomalacia is due to a severe shortage of vitamin D, for these patients, usually elderly, exposure to the sun is recommended and a proper diet.

Another disorder that is treated with vitamin D is hyperparathyroidism, it is treated with doses of vitamin D or with direct surgery

It 'been shown that exposure to sunlight combined to twice daily dosing of vitamin D, help to contain the psoriasis plaques.

An adequate intake of vitamin D would also help to combat weakness and muscle pain.

Another very important aspect is osteoporosis, without the proper intake of calcium and vitamin D, the bones become weak and the structure can be damaged, especially with the onset of old age.

Do not underestimate diseases such as osteodystrophy caused by chronic renal insufficiency, which may for example result in hypocalcemia.

E 'was shown that vitamin D supplements, help to counteract diabetes type 1 and 2.

As for the prevention of cancer, studies are still going on about the relationship that would vitamin D articulation of cancer development. For now it is supposed to have a good influence on colon cancer and what breast.

Also according to some studies low levels of vitamin D in the blood cause hypertension. So they suggest diet rich in vitamin D and sun exposure.

According to scientists who are taking more vitamin D have a higher incidence of developing multiple sclerosis.

With decreasing sunlight, for the arrival of winter can manifest the SAD or the Seasonal affective disorder that can fight with light therapy and vitamin D.

Obviously we can not mention his teeth, a lower vitamin D intake can cause disturbances in the jaw and thus the teeth.
Vitamin D: where it is, the richest and advice foods

much of the sun we talk linked to vitamin D, why? Why vitamin D3, which is the one that synthesizes our body is inactive and this activation that occurs in the liver, in the skin and in the kidneys is by solar radiation. Exposure to the sun takes at least twenty or fifteen minutes a day, if only the face and arms.

As for the power, here are the more foods rich in vitamin D:

•      trout

•      sole

•      mackerel

•      salmon

•      swordfish

•      sturgeon

•      tuna and sardines

•      eggs (yolk)

•      milk

•      butter

•      liver

•      chicken, duck, turkey

•      cereals

•      green vegetables

•      Cod liver oil

•      eel

•      sturgeon

•      fish eggs

•      herring

•      mushrooms

•      soy

•      seafood

•      ricotta cheese  

The daily requirement of vitamin D

To have a proper intake and thus meet the requirements, the person has to follow a proper diet and sun exposure.

Adults: The recommended dose is 5 micro grams per day for all individuals under 50 years. 50 to 70 10 and 15 micro grams per day from 70 micro grams up.

Children under 18 years: for infants between 6 and 11 months of the filler in the form of supplements should not be less than 10 mg per day. equally adolescence intake It must have not less than 10 mg.
Vitamin D: side effects and symptoms of deficiency

In people who take too much vitamin D was found daytime sleepiness. Excessive intake may also comprise:

•     hypercalcemia (which in turn produces nausea, vomiting and anorexia, sleepiness, thirst, dizziness. etc.);

•     kidney disease;

•     sarcoidosis;

•     tuberculosis;

•     histoplasmosis.

Warning: Patients who are being treated for chronic kidney disease should avoid associating magnesium and vitamin D. Vitamin D can also interfere with anti-convulsant drugs, hypocholesterolemic, corticosteroids, some laxatives and diuretics.

As for the shortage, through the analysis of the sanue it can be found the values, but still is manifested by:

•     reduction of serum calcium and phosphorus;

•     rickets (softening in the occipital region, temporal and parietal; delay in the closure of the anterior fontanelle, valo knees, bowing of the legs; hypertrophy of the cartilage);

•     osteomalacia (muscle weakness, back pain, bone fragility, low bone density, frequent risk of fractures);

•     muscle weakness;

•     abdominal pain.

Vitamin E: properties, health benefits, deficiency symptoms, needs and the richest foods

Vitamin E, known as tocopherol less that would be one of the main compounds, is an essential vitamin for humans. E 'was discovered in 1922 by Herbert Evans, after vitamin D, the first experiments were conducted in laboratory rats. In 1936 he withdrew from wheat germ a factor with the same biological activity of vitamin E, which was isolated as tocopherol. The discovery that it was a beneficial element for humans occurred in 1968.

Vitamin E is found in various foods, but it can also be used as the integrator: the intestine absorbs all the fat-soluble compounds, which together are referred to as vitamin E, which are then transported into the liver.
Vitamin E: properties and health benefits

Let's see what are the main benefits and what is vitamin E:

•     has antioxidant properties, it counteracts the harmful effect of free radicals, counteracting the aging of cells;

•     opposes the development of cardiovascular and coronary heart diseases and blood clots, thus preventing the formation of blood clots;

•     opposes the development of cancers, such as breast cancer, lung and prostate cancer;

•     It strengthens the immune system;

•     It protects the body tissues from free radicals;

•     It protects the vitamin A from oxidation;

•     It protects against pollution damage;

•     It is useful for combating diseases of the skin such as acne and eczema;

•     It protects eyes from diseases like cataract;

•     It prevents hypercholesterolemia;

•     It protects the brain from diseases like Alzheimer's;

•     avoids the complications related to diabetes;

•     It helps to fight rheumatic diseases and cardiac complications;

•     It helps to counteract the pain in the legs and restless legs syndrome;

•     It helps to regenerate the skin and to heal burns, ulcers and abrasions;

•     counteracts headaches;

•     contrasts Parkinson's disease;

•     It is effective against gastrointestinal diseases;

•     is an excellent ally against premenstrual syndrome;

•     It proved to be effective in treating diseases such as multiple sclerosis, Huntington's disease and Crohn's disease;

•     It is involved in energetic processes as it improves the physical resistance of the person;

•     It improves respiratory infections and asthma;

•     It decreases the possibility of cerebral stroke;

•     It helps combat the kidney problems in children;

•     fights hypertension during pregnancy;

•     It helps maintain blood fluid and thus improves circulation.

Vitamin E: the richest foods

Where is Vitamin E? Foods rich in vitamin E are those of vegetable origin, in the first place:

•     seeds and oils extracted from them (sunflower, olive or wheat germ);

•     Cod liver oil;

•     Whole grains;

•     fruit;

•     vegetables;

•     hazelnuts, walnuts, almonds, pistachios, pine nuts;

•     avocado;

•     cow milk;

•     yogurt;

•     grain;

•     Provolone;

•     ricotta cheese;

•     buffalo mozzarella;

•     basil;

•     dried apricots;

•     olives;

•     spinach;

•     tomato sauce;

•     turnip greens;

•     margarine;

•     butter;

•     cashews;

•     chickpeas;

•     brown;

•     broccoli;

•     watercress;

•     tomatoes.

We see specifically which of these are the most rich in vitamin E as a percentage:

•     Oil, wheat germ 133 mg / 100g

•     Oil, sunflower 68 mg / 100g

•     Oil, maize 5 mg / 100g

•     Oil palm 1 mg / 100g

•     Almonds, sweets, dried 26 mg / 100g

•     Oil, extra virgin olive oil 4 mg / 100g

•     Oil, cod liver 8 mg / 100g

•     Oil, peanut 1 mg / 100g

•     Oil, oil 5 mg / 100g

•     Wheat germ 16 mg / 100g

•     Hazelnuts, dried 15 mg / 100g

•     Margarine, 1% plant 4 mg / 100g

•     Avocado 4 mg / 100g

•     Nuts, dried 4 mg / 100g

•     Pistachios 4 mg / 100g

•     Pecans 3 mg / 100g

•     Butter 4 mg / 100g

•     wheat bran 6 mg / 100g

•     Cashews 1 mg / 100g.

Care should be taken to the cooking of foods rich in vitamin E, as frying and baking will destroy the vitamin content and even freezing. E 'it was also discovered that selenium is an ally of the absorption of vitamin E.

Of course it is best to consume vitamin E directly from fresh foods, since vitamin E supplement derived primarily from the oil unrefined soy.
Vitamin E: the daily requirement

At the moment it is not able to determine a precise value of daily intake of vitamin E as it depends on the state of the body's antioxidant defenses and the amount of polyunsaturated fatty acids present in the diet.

•     For infants and children are recommended 4 mg up to 14 years.

•     Over 14 years are recommended 15 mg daily.

•     For adults, the requirement is 15 mg daily.

There is need to explain why it is be marked IU (international units) using this expression to express the amount of active vitamin. So 1UI = 1 mg.
Vitamin E deficiency symptoms

Since the liver a great store of vitamin E is difficult to grow a shortage. It 's very likely to occur in premature infant while in adults may be cases of vitamin E deficiency due to a problem in the absorption or a neurodegenerative syndrome.

Especially in infants may be cases of anemia and edema in the legs.

Generally manifests a fragility of red blood cells, the shrinkage of collagen, muscle atrophy, weakness, visual problems, diarrhea, loss of balance, oxygen debt and deposits of fat on the arms. It would compromise the absorption of iron and hemoglobin formation, also can cause damage to the kidneys and liver and heart complications.

In adults it is very common to develop gastrointestinal diseases, cystic fibrosis, chronic inflammation of the pancreas, biliary atresia syndrome of intrahepatic cholestasis, cirrhosis primary biliaria, abetalipoproteinemia, intestinal fibrosis, Whipple's disease, intestinal disease scleroderma, chronic pancreatitis and intolerance enteropathy gluten.

In pregnancy, a serious deficiency of vitamin E may be the cause of miscarriage.

But careful not to exceed: Vitamin E in high doses can cause high blood pressure in people who suffer from it and also diabetics should avoid high doses.

Vitamin F: properties, health benefits, deficiency symptoms, needs and the richest foods

It is referred to as "vitamin F" a complex of essential fatty acids comprising:

•      linoleic acid

•      alpha-linolenic acid

•      arachidonic acid

At first glance, perhaps it will seem foreign to this vitamin F but it is actually better known as Omega 3, Omega 6 and Omega 9.

Vitamin F can only be introduced into the body through food and supplements, and is soluble in fat (fat-soluble). It is a vitamin that is changed by heat, and light, and therefore the foods that contain it should be kept in cool.
Vitamin F: health benefits and properties

Vitamin F performs many important functions in the body, that's what you need:

•     It contributes to the construction of the cell membrane and maintains the fluid;

•     stable elasticity of the artery walls;

•     essential for the proper functioning of the thyroid, adrenal glands, nerves and mucous membranes;

•     It keeps the skin soft and supple;

•     It keeps hair healthy;

•     It keeps blood fluid;

•     regulates the function of the immune system;

•     It prevents heart disease;

•     It maintains a stable level of good cholesterol;

•     It keeps stable blood pressure;

•     It prevents asthma;

•     prevents rheumatoid arthritis;

•     hinders the triglycerides in the arteries deposit;

•     slows aging;

•     is a precursor of prostaglandins, hormones that are important for clotting, inflammatory reactions and function of the reproductive system;

•     prevents arteriosclerosis, coronary heart disease and thrombosis;

•     It prevents depression;

•     It prevents skin diseases;

•     anticarcinogenic;

•     positively stimulate embryonic development and on growth of the child;

•     preventing macular degeneration, and blindness.

See specifically the functions of fats omega 3 and omega 6.

Omega 6:

•      reduce blood cholesterol

•      reduce plasma levels of triglycerides

If you find any excess they are responsible for allergic and inflammatory reactions, platelet aggregation and increased blood pressure.
Omega 3:

•      reduce plasma levels of triglycerides;

•      reduce cholesterol in the blood by increasing the good cholesterol;

•      increasing blood flow, decrease platelet aggregation and the incidence of coronary heart disease

•      they then antiatherogenic, anti-inflammatory and antithrombotic

Vitamin F: the richest food and supply needs

Where is vitamin F? Here is what are the richest source of Vitamin F:

• oils: borage, sunflower, corn, olive, soybean, flax, sesame, wheat germ, canola, safflower, hemp, seeds;

•     blackcurrant;

•     green leafy vegetables;

•     oats;

•     seaweed;

•     saffron;

•     tofu;

•     nuts: walnuts, sesame, pistachios, peanuts, almonds, hazelnuts;

•     fish (salmon, mackerel, herring, tuna, anchovies);

•     cod liver oil;

•     shellfish;

•     caviar.

It 'very important to introduce these in the diet of foods rich in vitamin F, in the proper needs of each:

•     men: 2.1% of the calories in the form of linoleic acid, 6 grams; 0.2-0.5% as linoleic acid, 1.5 grams.

•     Women: 2% of the calories in the form of linoleic acid, omega-6, 4.5 grams; 0.5% as linoleic acid, 1 gram.

To meet this requirement, it is recommended to eat fish at least twice a week.

Let's see what are the most rich in vitamin F (g / 100g):

•     Atlantic salmon 1.8;

•     European anchovy in oil, drained 7;

•     Pacific sardine 1.4;

•     Atlantic herring, pickled 2;

•     Atlantic Mackerel 1;

•     Rainbow trout, 1.

Why fish? Because it is easier to digest it contains good fats and is rich in minerals. Do not forget to integrate dietary vegetable oils and oil seeds. The types specified for cooking fish, so do not lose nutritional values, are: baked, steamed or grilled.
Vitamin F: deficiency symptoms

How do we know if we need the fateful Vitamin F? Just observe the signals of our body:

•     erythema;

•     flaking of the scalp;

•     fall of hair and hair;

•     hair and dry skin;

•     deficiency of prostaglandin production;

•     blood coagulation disorders;

•     hyperlipidemia;

•     high cholesterol;

•     cardiovascular diseases;

•     altered development of the central nervous system;

•     weak nails;

•     eczema;

•     dandruff;

•     dry eye;

•     attention deficit;

•     anxiety, irritability;

•     fatigue;

•     articolar pains.

Who is most at risk of low vitamin F?

•     premature infants;

•     pregnant women;

•     those with cardiovascular problems or high cholesterol;

•     Who does little balanced diets.

Beware though also too much vitamin F can cause imbalances: allergic and inflammatory reactions, increased blood pressure, platelet aggregation, easy bleeding, immune system problems, intoxication.

Here are some examples of diet to supplement vitamin F:

EXAMPLE 1:

BREAKFAST: freshly squeezed orange juice or a cup of soy milk, 70 grams of oat bread or 30 g of muesli with 40 grams of hazelnut cream or 15 grams of almonds;

SNACK: one low-fat yogurt with fruit 0 35 grams of whole wheat crackers over an apple;

Lunch: Spaghetti with meat sauce 80 grams, more salmon carpaccio and arugula dressed with olive oil and lemon;

SNACK: 1 fruit plus 15 grams of nuts;

DINNER: Grilled swordfish steak and green salad or tofu seasoned with olive oil and salad plus a fruit spinach.

EXAMPLE 2:

BREAKFAST: a cup of plus 30 grams of granola or whole grains soy milk;

SNACK: 15 hazelnuts, centrifuged 1 green;

LUNCH: risotto with seafood more tomato salad dressed with sunflower oil, lemon and balsamic vinegar, plus a portion of grilled turkey breast;

SNACK: 15 grams of almonds or walnuts as a yogurt or fruit;

DINNER: mackerel fillets in foil or sardines seasoned with olive oil, plus mixed salad with oil seeds and olives plus 30 grams of oat bread, plus a piece of fruit.

Vitamin K: properties, health benefits, deficiency symptoms, needs and the richest foods

Vitamin K, whose real name is Koagulation vitamin was discovered in 1935 by Henrik Dam, but the mechanism of its operation was discovered only in 1974. Since then it is also known as vitamin patch, because its main role is to coagulate blood.

In essence, the vitamin K is a vitamin, which is part of a group of fat-soluble naphthoquinones, which favors the proper functioning of certain proteins, including those that form and maintain our bones and promote blood clotting.

There are different forms of vitamin K:

•      Vitamin K1: or phytonadione, that is the natural form of vitamin K;

•      Vitamin K2: ie menaquinones, which are produced by bacteria in the human gut (the quantity produced does not meet the requirements;

•      Vitamin K3: menadione ie, the synthetic version for patients who can not take advantage of natural vitamin. 

Vitamin K: properties and health benefits

Vitamin K is known for the benefits it brings to the health of the body:

•      cure bleeding disorders by promoting blood clotting;

•      It prevents osteoporosis because it increases bone density, in fact, prevent bone resorption which is why seniors should enrich;

•      It prevents disorders of bleeding and thrombotic events in anticoagulant therapy;

•      it is important for the good functioning of the liver and to prevent hepatic cirrhosis.

It must be said that vitamin D and calcium supplements can intensify the beneficial effects of vitamin K.

Uses not established vitamin K: Cancer Prevention, celiac disease, cystic fibrosis, and prevention of hepatitis C.

The absorption of vitamin K occurs in the upper intestinal tract with the help of bile and bile salts, it is then transported to the liver where it is stored.

Some factors may interfere with the absorption as:

•      l 'obstruction of the common bile duct;

•      failure to secretion of bile salt;

•      the low production of bile;

•      the presence of an anticoagulant that reduces the activity of prothrombin in plasma;

•      radiation ragi X;

•      aspirin;

•      pollution;

•      excessive use of drugs such as antibiotics, heparin, warfarin and coumadin.

Vitamin K: the daily requirement

As for adults the recommended daily dose is 80 micro grams for men and for women 65 micro grams, in case of shortage from 50 to 100 milligrams under medical supervision.

As for children, the recommended dose for a 1 year old baby is 10 micro grams per day, 15 micro grams to 3 years, from 4 to 6 years is 20 micro grams, from 7 to 10 years 30 micro grams.

For adolescents the recommended dose is: males aged 11 to 14 years is 45 micro grams; 15 to 18 is 65 micro grams, aged 19 to 24, 70 micro grams; for females aged 11 to 14 years it is 45 micro grams, from 15 to 18 is 55 micro grams, aged 19 to 24, 60 micro grams.

Vitamin K: the richest foods

Let's see where the vitamin K and what are the foods richest:

• broccoli

• spinach

• lettuce

• cabbage

• Brussels sprouts

• turnip greens

• savoy cabbage

• chickpeas

• peas

• soy

• green tea

• eggs

• pork and beef liver

• dairy product

• meat

• fruit and cereals
•  
• fermented milk

• yogurt

• dark molasses

• of safflower seed oil

• fish liver oil

• watercress

• asparagus

• beans

• olives

• pine nuts

• kiwi

• dried fruit

• potatoes

• tomatoes

• nettle

In particular they are recommended vegetables to vegetables in green leaves and fermented milk which is capable of stimulating a good production of vitamin K.

To be noted that the firing does not remove significant amounts of vitamin K.

Vitamin K: Symptoms of deficiency

A deficit of vitamin K deficiency can lead to coagulation disorders that increase the risk of bleeding.

Let's see what are the most at risk:

•     those suffering from malnutrition;

•     alcoholics;

•     those suffering from biliary obstruction;

•     Ulcerative colitis;

•     cystic fibrosis;

•     those who make extensive use of aspirin, antibiotics, anti-convulsant drugs, anticoagulants and sulfonamides.

Can occur in neonates Vitamin K deficiency linked to bleeding problems due to childbirth or surgery.

A deficiency of vitamin K can be expressed with:

•     epistaxis;

•     reduced bone density with risk of fractures;

•     fatigue;

•     restless sleep;

•     nausea;

•     colitis;

•     hemolytic anemia;

•     jaundice;

•     hemorrhagic syndrome.

Because you can be caught by vitamin D deficiency?

In adults, the causes can be substantially:

•     dysfunction of the gastrointestinal tract;

•     Use of drugs such as Warfarin and dicoumarol;

•     celiac disease;

•     liver disease;

•     reduced secretion of bile.

If on the contrary there is an excess of vitamin K what happens?

In adults it is quite rare, but in infants is more easily seen, in this case exhibit the symptoms of jaundice.

In adults it can manifest, in the case of excessive synthetic vitamin K intake, with:

•     anemia

•     vomit

•     thrombosis

•     of red blood cells collapse

•     hot flushes

•     sweating

•     itch

•     tightness in the chest;

If you are abused supplements will be better to exclude for a while 'it from the liver, yogurt, spinach, cabbage, cauliflower, broccoli, Brussels sprouts, potatoes, peas and tomatoes.

Warning: intravenous or intramuscular injections of vitamin K can cause allergic reactions so anaphylactic reactions, shock, flushing, diarrhea, cardiac and respiratory arrest attack. Therefore must be diluted and administered under medical supervision.

Warning: Vitamin K can interfere with the following supplements: l 'medicinal herb (Medicago sativa), American ginseng (Panax quinquefolius), and the' Angelica (Angelica archangelica).