remaining vitamin information

Vitamin B9 (Folic acid, Vitamin M)-Main occurrence:Liver, wheat germs, cucurbit, champignons, spinach, avocado
Effectiveness:Liver damage, cell division, healing and growth of muscles and cells, protein metabolism
Lack:Anaemia, digesting disturbances, disturbances of hair -, bone and cartilage growth
Increased need:Pregnant and nursing women, smoker, youth
Characteristics:Water-soluble, do not tolerate with heat, light or oxygen
Daily need:approx. 0,5 mg

Vitamin B6 (Pyridoxin):main occurance:Bananas, nuts, wholemeal products, yeast, liver, potatos, green beans, cauliflower, carrots
effectiveness:Travel sickness, neuralgia, liver damage, premenstrual syndrome, digestion of protein, most important hormone in pregnancy together with folic acid, detoxication
lack:(rather rarely) intestine problems, bad skin, tiredness, rough corners of the mouth
increased needs:eriod of growth, intake of birth control pill, cortisone, during physical and mental load, before the menstruation
characteristics:Water-soluble, neither heat nor light-resisting
daily needs:approx. 2 mg

Vitamin B7 (Biotin, Vitamin H)-Main occurrence:Liver, cauliflower, champignons, wholemeal products, eggs, avocado, spinach, milk
Effectiveness:Skin deseases, loss in growth of hairs, liver damage, assists metabolism, carbohydrate and fatty acid activity, together with vitamin K it is needed for building up the clotting factors
Lack:States of exhausting, skin inflammations, muscular pains, hair loss, nausea
Increased need:Intake of birth control pill, antibiotics and cathartics
Characteristics:water soluble
Daily need:approx. 0,5 mg

Vitamin B12 (Cobalamin)-Main occurrence:Liver, milk, yolk, fish, meat, oysters, quark, barm
Effectiveness:Building substance of cytoblast and erythrocyte, nerve pains, skin and mucosa inflammation, liver damage
Lack:Aenaemia, nerve disturbances, nervous disturbances, changes in the lung and the spinal marrows
Increased need:Diabetics, pregnant and nursing women, vegetarian, vegan, intake of birth controll pill, antibiotics and anti cramp means, chemotherapy
Characteristics:Not water-soluble, heatproof
daily need:approx. 5 µg

Vitamin C (ascorbic acid-Main occurrence:Dogroses, sea buckthorn, citric fruits, black currants, potatoes, paprika, tomatoes, collard, spinach, vegetables, radish
Effectiveness:Inflammation and bleeding-restraining, assists the body's defences, protects cells against chemical destruction, activates enzymes, structure of connective tissue, bones and dental enamel, faster healing of wounds, stabilisation of psyche
Lack:Gum-bleed, tiredness, joint pain and headache, bad healing of wounds, lack of appetite, scurvy, inefficiency
Increased need:Smoker, pregnant and nursing women, older people, diets, alcohol consumption, intake of birth control pill, antibiotics, cortisone, analgesics and barbiturates
Characteristics:Water-soluble, oxygen and dryness-sensitively, not for a long time store
Daily need:approx. 75 mg - 200 mg

Vitamin D (Calciferol)-Main occurrence :Cod-liver oil, liver, milk, yolk, butter, sea fish, herring, champignons, avocado
Effectiveness:Regulation of calcium- und phosphat household, structure of bone, assits admission of calcium
Lack:Bone curvature and softening, increased infection sensitivity, amyasthenia
Increased need:Babies, older humans, intake of birth control pill, cathartic, antibiotics, barbiturate
Characteristics:Fat-soluble, light sensitively, heatproof
Daily need:approx. 5 µg

Vitamin E (Tocopherole)-Main occurrence :Sunflowers -, corn -, Soja and wheat germ oil, nuts, flaxseed, salsify, peperoni, collard, avocado
Effectiveness:Stabilization of the immune system, anti-inflammatory, cell replacement, protection from radicals, modulates cholesterol level and hormone household, important for blood vessels, muscles and reproduction organs
Lack:(rarely) amblyopia, tiredness, amyotrohia, dislike, reproduction problems
Increased need:intake of cathartics and blood-fat-lowering medicines, high consumption of alcohol
Characteristics:Fat-soluble, it is destroyed by open storage, deep-freezing or cooking with much fat
Daily need:10 - 30 mg (with fat-enrich nutrition more)

Vitamin K (Phyllochinone- mani occurence:Eggs, liver, green collard, green vegetable, bulbs, oatmeal, kiwi, tomatoes, cress
Effectiveness:Necessary for formation of the blood clotting factors
Lack:High doses of vitamin A and E work against vitamin K.
Increased need:Babies, high consumption of alcohol, intake of birth control pill, antibiotics and carthartics
Characteristics:Fat-soluble, food with Vitamin K schould be stored darkly
daily needs:approx. 2 mg

vitamins their effectiveness,occurance,need,characteristics,daily need

vitamin a-main occurance:Cod-liver oil, liver, kidney, milk products, butter, yolk, as provitamine A in carrots
its effectiveness:Normal growth, function and protection of skin, eyes and mucous membrane
lack:Growth stop, night blindness
overdosing:Impaired visions, headache, nausea, vomitus, tiredness, skin change
increased need:Impaired visions, headache, nausea, vomitus, tiredness, skin change
characteristics:Impaired visions, headache, nausea, vomitus, tiredness, skin change
daily need :approx. 1 - 5mg

vitamin b1(thiamin)-Main occurrence:Wheat germs, wholemeal cereals, peas, heart, pork, barm, oatmeal, liver, brown rice
Effectiveness:Important for the nerve system, liver damage, inefficiency, pregnancy, mosquito protection (high-dosed), production of energy, affects the carbohydrates metabolism, important for the thyroid function
Lack:Heavy muscle- and nerve disturbances, tiredness, dyspepsias, dropsy, cardiac insufficiency, cramps, paralyses, prickle in arms and legs
increased need:Diet, youth, pregnant and nursing women, alcohol consumption, intake of birth control pill, antibiotics, chemotherapye
characteristics:Water-soluble, Thiamin gets destroyed by heat and long storage, but not by freezing. Daily intake of vitamin B1 is important, because the body can´t store B1, which comes over the food
Daily need:approx. 2mg (At carbohydrates-packed nutrition some more)

vitamin b2-Main occurrence:Milk products, Meat, wholemeal cereal, cheese, eggs, liver, sea-fish, green leafy vegetables, whey powder
Effectiveness:Important for body growth, untilization of fats, protein and carbohydrates, well for skin, eyes and nails, important energy bringer, oxygen transport
Lack:(rarely) skin inflammation, brittle nails, anaemia, callus attrition
Increased need:Pregnancy, intake of birth control pill and antibiotics, chemotherapy, fever, smoker, old people
Characteristics:Water-soluble, food with Vitamin B2 should be stored cool and dark.
Daily need:approx. 2 mg

vitamin b3(niacin,nicotine acid)-Main occurrence:Barm, peanuts, peas, liver, poultry, fish, lean meat
Effectiveness:Building and degradation of fat, protein and carbohydrates, good sleep
Lack:Skin and mucosa inflammation, headache, trembling, vertigo, sleep disturbance, depressions, feeling of prickle and deafness in the limbs
Increased need:Labor, fever, nursing women
Characteristics:Water-soluble, effect is outweighed by sugar and alcohol
Daily need:13 - 16 mg

Vitamin B5 (Pantothen acid)-
Main occurrence:Liver, cauliflower, champignons, wholemeal products, eggs, avocado, spinach, milk
Effectiveness:Skin deseases, loss in growth of hairs, liver damage, assists metabolism, carbohydrate and fatty acid activity, together with vitamin K it is needed for building up the clotting factors
Lack:States of exhausting, skin inflammations, muscular pains, hair loss, nausea Increased need:Intake of birth control pill, antibiotics and cathartics
Characteristics:Water-soluble
Daily need:approx. 0,5 mg