Vitamin A functions

• Vision: Vitamin A is necessary to maintain normal vision, especially in conditions of low illumination. He participates in the formation of rhodopsin, pigment that allows us to see in the dark.
• Immunity: Vitamin A plays an important role in maintaining the immune system, helping to protect the body from infections. It supports the function of mucous membranes, which are a barrier to the penetration of pathogens.
• Growth and development: Vitamin A is necessary for the normal growth and development of cells, bones and tissues. It is also important for the formation of the embryo during pregnancy.
• Skin health: Vitamin A maintains skin health, helping to regulate its moisturizing and protecting from damage.

Sources of vitamin A

• Animal sources: The liver, fish oil, egg yolks, dairy products (whole milk, cheese, butter).
• Plant sources (beta-carotene, predecessor of vitamin A): Carrots, sweet potatoes, pumpkin, spinach, leaf greens, apricots, mangoes.

Beta-carotene is converted into vitamin A in the body. However, the effectiveness of this transformation can vary depending on individual characteristics and diet.

Signs of vitamin A deficiency (consult a doctor)

• Chicken blindness (Nicatalopia): Difficulties with vision in conditions of low illumination.
• Dry eyes (xerophthalmia): Dryness and redness of the eyes, which can lead to damage to the cornea.
• Increased susceptibility to infections: More frequent and severe infections, such as colds and flu.
• Dryness and peeling of the skin: The skin becomes dry, flaky and prone to irritation.
• Slow growth: Slow down growth and development in children.

Recommended daily dose of vitamin A

The recommended daily dose of vitamin A depends on the age and gender of the child. It is important to consult a pediatrician or nutritionist to determine the optimal dose for your child. In general, the doses are as follows:

• Children 1-3 years old: 300 μg RAE (retinol equivalent)
• Children 4-8 years old: 400 mcg RAE
• Children 9-13 years old: 600 mcg rae
• Teenagers 14-18 years old (boys): 900 mcg RAE
• Teenagers 14-18 years old (girls): 700 mcg RAE

Vitamin D

• Bone health: Vitamin D plays a crucial role in the assimilation of calcium and phosphorus necessary for the formation and maintenance of strong bones and teeth. It helps to prevent rickets in children and osteomination in adults.
• Immunity: Vitamin D supports the immune system, helping to fight infections and inflammation. It activates immune cells and modulates the immune response.
• Muscle function: Vitamin D is necessary for the normal function of muscles and helps prevent muscle weakness.
• Cellular regulation: Vitamin D is involved in the regulation of cellular growth and differentiation, which is important for the prevention of certain diseases.

Sources of vitamin D

• Sunlight: The body produces vitamin D under the influence of sunlight. However, the amount of vitamin D produced by the skin depends on many factors, such as the time of year, time of day, geographical breadth, skin color and the use of sunscreens.
• Fat varieties of fish: Salmon, tuna, smumbria, herring.
• Egg yolks: Contain a small amount of vitamin D.
• Enriched products: Milk, juices, cereals, yogurts.
• Supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D in addition.

Given the limited amount of vitamin D in food and dependence on sunlight, the additives of vitamin D are often recommended, especially in the winter months and for people with dark skin.

Signs of vitamin D deficiency (consult a doctor)

• Rachite (in children): Slowing growth, bone deformation (for example, curvature of the legs), delay in teething.
• Osteomulation (in adults): Bone pain, muscle weakness, increased risk of fractures.
• Frequent infections: Increased susceptibility to colds, influenza and other infections.
• Fatigue and weakness: Constant fatigue, weakness and a sense of exhaustion.
• Bone pain and muscles: Diffuse pain in bones and muscles.

Recommended daily dose of vitamin D

The recommended daily dose of vitamin D for children and adolescents is:

• Children 1-18 years old: 600 IU (international units)

In some cases, especially with vitamin D deficiency, the doctor can recommend higher doses.

Vitamin E functions

• Antioxidant Protection: Vitamin E is a powerful antioxidant that helps to protect the cells from damage caused by free radicals. Free radicals can form as a result of normal metabolic processes, as well as under the influence of environmental factors, such as pollution and ultraviolet radiation.
• Immune function: Vitamin E supports the immune system, helping it to fight infections. It improves the function of immune cells and reduces inflammation.
• Skin health: Vitamin E contributes to the health of the skin, helping to protect it from damage and keep it moisturized.
• Eye health: Vitamin E can help protect the eyes from damage associated with age, such as cataracts and degeneration of the yellow spot.

Sources of vitamin E

• Vegetable oils: Sunflower, safflore, olive, soybean.
• Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
• Green sheet vegetables: Spinach, broccoli.
• Avocado: A good source of vitamin E and healthy fats.
• Wheat embryos: Added to cereal and other products.

Vitamin E exists in several forms (tocopherols and tocotrienols). Alpha-tocopherol is the most active form in the body.

Signs of vitamin E deficiency (rarely meets, consult a doctor)

Vitamin E deficiency is rare, especially in healthy children who receive a balanced diet. However, it can occur in people with impaired fat absorption, such as cystic fibrosis or Crohn’s disease.

• Muscle weakness: Damage to nerves and muscles, leading to weakness.
• Vision problems: Damage to the retina.
• Coordination problems: Damage to the nervous system.
• Reduced immunity: Increased susceptibility to infections.

Recommended daily dose of vitamin E

• Children 1-3 years old: 6 mg (9 me)
• Children 4-8 years old: 7 Mg (10.4 Me)
• Children 9-13 years old: 11 mg (16.4 Me)
• Teenagers 14-18 years old: 15 mg (22.4 Me)

Vitamin K

• Blood coagulation: Vitamin K is necessary for the synthesis of blood coagulation factors that are important to stop bleeding.
• Bone health: Vitamin K plays a role in the formation and maintenance of healthy bones. It helps to connect calcium with bones and prevents their loss.

Sources of vitamin K

• Green sheet vegetables: Spinach, broccoli, cabbage, salad.
• Vegetable oils: Soyevo, rapeseed, olive.
• Some fruits: Avocado, kiwi, grapes.
• Intestinal microflora: Vitamin K2 is produced by bacteria in the intestines.

There are two main forms of vitamin K: vitamin K1 (phyllokhinon) and vitamin K2 (menachinon). Vitamin K1 is found in green leafy vegetables, and vitamin K2 is produced by bacteria in the intestines and is found in some fermented products.

Signs of vitamin K deficiency (rarely meets, consult a doctor)

Vitamin K deficiency is rare, but can occur in newborns, people with impaired fat absorption or in those who take certain drugs, such as antibiotics.

• Increased bleeding: A slight formation of bruises, nose bleeding, gum bleeding.
• Hemorrhages: Hemorrhages under the skin.
• Problems with bones: Increasing risk of fractures.

Recommended daily dose of vitamin K

• Children 1-3 years old: 30 μg
• Children 4-8 years old: 55 μg
• Children 9-13 years old: 60 mcg
• Teenagers 14-18 years old: 75 μg

Vitamin C

• Immunity: Vitamin C plays an important role in maintaining the immune system, stimulating the production and function of immune cells. It helps to protect the body from infections and reduces the duration of a cold.
• Antioxidant Protection: Vitamin C is a powerful antioxidant that helps to protect the cells from damage caused by free radicals.
• Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which is important for the health of the skin, bones, cartilage, tendons and blood vessels.
• Iron assimilation: Vitamin C helps to absorb iron from plant foods.
• Wound healing: Vitamin C promotes wound healing and tissue restoration.

Sources of vitamin C.

• Citrus fruit: Oranges, lemons, grapefruits, tangerines.
• Berries: Strawberries, blueberries, raspberries, cranberries.
• Vegetables: Pepper (especially red and yellow), broccoli, Brussels cabbage, potatoes (in the peel).
• Green sheet vegetables: Spinach, cabbage.

Vitamin C is a water -soluble vitamin, so it does not accumulate in the body and should come with food daily.

Signs of vitamin C deficiency (rarely found in developed countries, consult a doctor)

Vitamin C deficiency, known as scurvy, is rarely found in developed countries, but can occur in people who do not consume enough fruits and vegetables.

• Fatigue and weakness: A feeling of fatigue and weakness.
• Bleeding gums: The gums become inflamed and bleed.
• Slow wound healing: The wounds heal slowly.
• Joint pain: Pain in the joints and muscles.
• Anemia: Low level of iron in the blood.

Recommended daily dose of vitamin C

• Children 1-3 years old: 15 mg
• Children 4-8 years old: 25 mg
• Children 9-13 years old: 45 mg
• Teenagers 14-18 years old (boys): 75 mg
• Teenagers 14-18 years old (girls): 65 mg

Overview of group b vitamins

B vitamins are a complex of water -soluble vitamins that play an important role in various metabolic processes, including energy production, the function of the nervous system and growth.

Vitamin B1 (Tiamin)

• Functions: Converting carbohydrates into energy, function of the nervous system.
• Sources: Whole grain products, pork, legumes, nuts.
• Signs of deficiency (consult a doctor): Fatigue, irritability, digestive problems, Beri-Bury (in severe cases).
• Recommended daily dose:
  • Children 1-3 years old: 0.5 mg
  • Children 4-8 years old: 0.6 mg
  • Children 9-13 years old: 0.9 mg
  • Teenagers 14-18 years old: 1.2 mg (boys), 1.0 mg (girls)

Vitamin B2 (Riboflavin)

• Functions: Energy production, cell growth, skin and eye health.
• Sources: Dairy products, eggs, meat, green leafy vegetables, enriched cereals.
• Signs of deficiency (consult a doctor): Cracks in the corners of the mouth, inflammation of the tongue, dermatitis, sensitivity to light.
• Recommended daily dose:
  • Children 1-3 years old: 0.5 mg
  • Children 4-8 years old: 0.6 mg
  • Children 9-13 years old: 0.9 mg
  • Teenagers 14-18 years old: 1.3 mg (boys), 1.0 mg (girls)

Vitamin B3 (Niacin)

• Functions: Transformation of food into energy, function of the nervous system, skin health.
• Sources: Meat, fish, poultry, peanuts, mushrooms, enriched cereals.
• Signs of deficiency (consult a doctor): Pellagra (dermatitis, diareia, dementia).
• Recommended daily dose:
  • Children 1-3 years old: 6 mg ne (niacin equivalent)
  • Children 4-8 years old: 8 mg ne
  • Children 9-13 years old: 12 mg ne
  • Teenagers 14-18 years old: 16 mg ne (boys), 14 mg ne (girls)

Vitamin B5 (pantotenic acid)

• Functions: Energy production, synthesis of hormones and cholesterol.
• Sources: Widely distributed in food, including meat, eggs, milk, vegetables, whole grain products.
• Signs of deficiency (very rarely meets, consult a doctor): Fatigue, headache, numbness of the arms and legs.
• Recommended daily dose:
  • Children 1-3 years old: 2 mg
  • Children 4-8 years old: 3 mg
  • Children 9-13 years old: 4 mg
  • Teenagers 14-18 years old: 5 mg

Vitamin B6 (pyridoxin)

• Functions: Protein metabolism, the function of the nervous system, the formation of red blood cells.
• Sources: Meat, fish, poultry, potatoes, bananas, avocados, nuts.
• Signs of deficiency (consult a doctor): Anemia, dermatitis, cramps, depression.
• Recommended daily dose:
  • Children 1-3 years old: 0.5 mg
  • Children 4-8 years old: 0.6 mg
  • Children 9-13 years old: 1.0 mg
  • Teenagers 14-18 years old: 1.3 mg

Vitamin B7 (Biotin)

• Functions: Metabolism of fats, carbohydrates and proteins, hair, skin and nails.
• Sources: Eggs, liver, nuts, seeds, salmon, avocados.
• Signs of deficiency (rarely meets, consult a doctor): Hair loss, dermatitis, fragility of nails.
• Recommended daily dose:
  • Children 1-3 years old: 8 μg
  • Children 4-8 years old: 12 mcg
  • Children 9-13 years old: 20 μg
  • Teenagers 14-18 years old: 25 μg

Vitamin B9 (folic acid)

• Functions: Cell growth, the formation of red blood cells, the development of the nervous system. It is especially important during pregnancy to prevent defects in the nervous tube in the fetus.
• Sources: Green leaf vegetables, legumes, citrus fruits, enriched cereals.
• Signs of deficiency (consult a doctor): Anemia, fatigue, weakness, digestive problems.
• Recommended daily dose:
  • Children 1-3 years old: 150 μg DFE (dietary equivalent of a folate)
  • Children 4-8 years old: 200 Mkg DFE
  • Children 9-13 years old: 300 Mkg DFE
  • Teenagers 14-18 years old: 400 Mkg DFE

Vitamin B12 (cobalamin)

• Functions: The function of the nervous system, the formation of red blood cells, DNA synthesis.
• Sources: Animal products (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans need to receive vitamin B12 from enriched products or additives.
• Signs of deficiency (consult a doctor): Anemia, fatigue, weakness, numbness of the arms and legs, problems with memory.
• Recommended daily dose:
  • Children 1-3 years old: 0.9 mcg
  • Children 4-8 years old: 1.2 μg
  • Children 9-13 years old: 1.8 mcg
  • Teenagers 14-18 years old: 2.4 μg