VITAMINS OF THE HUMAN BODY

Vitamins are complex organic molecules. Their existence in the human body is necessary (small amounts). Many vitamins are coenzymes and play an important role in cell reactions. The human organism is able to produce only one vitamin (D), the intake of all the others must be part of our diet.

I will describe some of the liposoluble and hydrosoluble vitamins that are important to humans. Each vitamin has a specific function, but in general terms their function is to control and regulate biochemical reactions.

Vitamins are found in different kinds of food, especially in fresh fruits and vegetables. Although they are required in small quantities, lack of vitamins in daily diet can cause serious physiological disorders. In Honduras, the most common disorders due to vitamins deficiency are: rickets, dermatitis, anemia and in some cases even fatigue, depression and muscle aches. A high percentage of children live under these conditions because of an incomplete diet.

IMPORTANT VITAMINS FOR HUMANS (RDI= recommended daily intake)

a) Liposolubles: A, D, E K.

Vitamin A:
Function: normal vision, bone development, prevents infections.
Deficiency problems: night blindness.
Main sources: carrots, liver, eggs.

Vitamin D (400 RDI):
Function: Calcium absorption.
Deficiency problems: osteomalacia, rickets.
Sources: sunlight, fish oil.

Vitamin E (30 RDI):
Function: inhibits the oxidation of fatty acids, fertilization.
Deficiency problems: Fragile cell membranes.
Sources: vegetable oils, seeds, grains and eggs.

Vitamin K (RDI: 570-700)
Functions: blood coagulation.
Deficiency problems: hemorrhaging.
Sources: pork liver, vegetables, cabbage, spinach.

HYDROSOLUBE VITAMINS (B1, B2, B6, B12, AND OTHERS)

Vitamin B1 (thiamine):
Functions: Aminoacids and carbohydrates metabolism, it is a coenzyme.
Deficiency problems: beriberi.
Sources: liver, yeast, cereals, meat.

Vitamin B2 (riboflavin):
Functions: coenzymes synthesis.
Deficiency problems: lesions of lips commissures, dermatitis.
Sources: asparagus, bananas, cottage cheese, milk, yogurt, meat, eggs and fish.

Vitamin B6 (pyridoxine):
Functions: coenzymes in the metabolism of aminoacids.
Deficiency problems: dermatitis, digestive system disorders.
Sources: liver, fish, cereals, bread.

Vitamin B12 (cyanocobalamin):
Functions: conezyme in the metabolism of nucleic acids.
Deficiency problems: pernicious anemia.
Sources: liver, chocolate, yolk.

Niacin:
Functions: essecial coenzyme during cell respiration.
Deficiency problems: pellagra (dermatitis and muscle weakness)
Sources: liver, milk, meat and pulses (leguminous crop).

Pantothenic acid:
Functions: component of coenzyme A.
Deficiency problems: there are no deficiencies.
Sources: liver, meat, cereals, pulses.

Folic acid:
Functions: maturation of erythrocytes (red blood cells).
Deficiency problems: Anemia.
Sources: wheat, vegetables, pulses.

Biotin:
Functions: aminoacids’ metabolism, glycogen synthesis.
Deficiency problems: fatige, depression, muscle ache.
Sources: meat, vegetables and pulses.


Vitamin C (ascorbic acid):
Functions: cartilage maintenance, collagen synthesis.
Deficiency problems: scurvy.

Sources: citrus