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Vitamin Benefit Chart
| Name | Main occurrence | Effectiveness | Lack | Overdosing | Increased need | Characteristics | Daily need |
| Vitamin A (Retinol) | Cod-liver oil, liver, kidney, milk products, butter, yolk, as provitamine A in carrots | Normal growth, function and protection of skin, eyes and mucous membrane | Growth stop, night blindness | Impaired visions, headache, nausea, vomitus, tiredness, skin change | Smoker, vegetarian, in case of high alcohol consumption, intake of cathartic, birth control pill, antibiotics | Fat-soluble, light and oxygen-sensitively | approx. 1 - 5mg |
| Vitamin B1 (Thiamin) | Wheat germs, wholemeal cereals, peas, heart, pork, barm, oatmeal, liver, brown rice | 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 | Heavy muscle- and nerve disturbances, tiredness, dyspepsias, dropsy, cardiac insufficiency, cramps, paralyses, prickle in arms and legs | none | Diet, youth, pregnant and nursing women, alcohol consumption, intake of birth control pill, antibiotics, chemotherapye | 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 | approx. 2mg (At carbohydrates-packed nutrition some more) |
| Vitamin B2 (Riboflavin) | Milk products, Meat, wholemeal cereal, cheese, eggs, liver, sea-fish, green leafy vegetables, whey powder | Important for body growth, untilization of fats, protein and carbohydrates, well for skin, eyes and nails, important energy bringer, oxygen transport | (rarely) skin inflammation, brittle nails, anaemia, callus attrition | not known | Pregnancy, intake of birth control pill and antibiotics, chemotherapy, fever, smoker, old people | Water-soluble, food with Vitamin B2 should be stored cool and dark. | approx. 2 mg |
| Name | Main occurrence | Effectiveness | Lack | Overdosing | Increased need | Characteristics | Daily need |
| Vitamin B3 (Niacin, Nicotine acid) | Barm, peanuts, peas, liver, poultry, fish, lean meat | Building and degradation of fat, protein and carbohydrates, good sleep | Skin and mucosa inflammation, headache, trembling, vertigo, sleep disturbance, depressions, feeling of prickle and deafness in the limbs | (with over 100mg a day) pruritus, nausea, allergies | Labor, fever, nursing women | Water-soluble, effect is outweighed by sugar and alcohol | 13 - 16 mg |
| Vitamin B5 (Pantothen acid) | Liver, vegetable, wheat germs, asparagus, crabs, meat, sunflower cores, Pumpernickel | Against turning grey, hair loss, hair and mucous membrane illnesses, necessarily for the dismantling of fat, proteins and carbohydrates | Nerve malfunctions, bad healing of wounds, early turning grey, weakened immune system | Over urine excreted | Old people, pregnant and nursing women, burden, drinking much coffee an tea | Water-soluble, heat-sensitive | approx. 10 mg |
| Vitamin B6 (Pyridoxin) | Bananas, nuts, wholemeal products, yeast, liver, potatos, green beans, cauliflower, carrots | Travel sickness, neuralgia, liver damage, premenstrual syndrome, digestion of protein, most important hormone in pregnancy together with folic acid, detoxication | (rather rarely) intestine problems, bad skin, tiredness, rough corners of the mouth | With intake of this for a longer time in form of tablets it can deposit in the body tissue and lead to nerve damages. | Period of growth, intake of birth control pill, cortisone, during physical and mental load, before the menstruation | Water-soluble, neither heat nor light-resisting | approx. 2 mg |
| Name | Main occurrence | Effectiveness | Lack | Overdosing | Increased need | Characteristics | Daily need |
| Vitamin B7 (Biotin, Vitamin H) | Liver, cauliflower, champignons, wholemeal products, eggs, avocado, spinach, milk | 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 | States of exhausting, skin inflammations, muscular pains, hair loss, nausea | not known | Intake of birth control pill, antibiotics and cathartics | Water-soluble | approx. 0,5 mg |
| Vitamin B9 (Folic acid, Vitamin M) | Liver, wheat germs, cucurbit, champignons, spinach, avocado | Liver damage, cell division, healing and growth of muscles and cells, protein metabolism | Anaemia, digesting disturbances, disturbances of hair -, bone and cartilage growth | Allgergies, sleep disturbances and bad moods (with more than 15 mg a day) | Pregnant and nursing women, smoker, youth | Water-soluble, do not tolerate with heat, light or oxygen | approx. 160 µg |
| Vitamin B12 (Cobalamin) | Liver, milk, yolk, fish, meat, oysters, quark, barm | Building substance of cytoblast and erythrocyte, nerve pains, skin and mucosa inflammation, liver damage | Aenaemia, nerve disturbances, nervous disturbances, changes in the lung and the spinal marrows | Not possible, because it will be excreted by the body | Diabetics, pregnant and nursing women, vegetarian, vegan, intake of birth controll pill, antibiotics and anti cramp means, chemotherapy | Water-soluble, heatproof | approx. 5 µg |
| Name | Main occurrence | Effectiveness | Lack | Overdosing | Increased need | Characteristics | Daily need |
| Vitamin C (ascorbic acid) | Dogroses, sea buckthorn, citric fruits, black currants, potatoes, paprika, tomatoes, collard, spinach, vegetables, radish | 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 | Gum-bleed, tiredness, joint pain and headache, bad healing of wounds, lack of appetite, scurvy, inefficiency | In the case of overdosing in form of powder and pills nausea, vomiting and urine stones can be the result. | Smoker, pregnant and nursing women, older people, diets, alcohol consumption, intake of birth control pill, antibiotics, cortisone, analgesics and barbiturates | Water-soluble, oxygen and dryness-sensitively, not for a long time store | approx. 75 mg - 200 mg |
| Vitamin D (Calciferol) | Cod-liver oil, liver, milk, yolk, butter, sea fish, herring, champignons, avocado | Regulation of calcium- und phosphat household, structure of bone, assits admission of calcium | Bone curvature and softening, increased infection sensitivity, amyasthenia | (only with man-made Vitamin D) Calcium deposists in bones, heart muscle, blood vessels, stomach, headache, vomiting, swindle, gastro-intestinal diseases | Babies, older humans, intake of birth control pill, cathartic, antibiotics, barbiturate | Fat-soluble, light sensitively, heatproof | approx. 5 µg |
| Vitamin E (Tocopherole) | Sunflowers -, corn -, Soja and wheat germ oil, nuts, flaxseed, salsify, peperoni, collard, avocado | 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 | (rarely) amblyopia, tiredness, amyotrohia, dislike, reproduction problems | (particularly by synthetically manufactured caps) bad healing of wounds, deficiency symptoms, swindle, nausea | intake of cathartics and blood-fat-lowering medicines, high consumption of alcohol | Fat-soluble, it is destroyed by open storage, deep-freezing or cooking with much fat | 10 - 30 mg (with fat-enrich nutrition more) |
| Vitamin K (Phyllochinone) | Eggs, liver, green collard, green vegetable, bulbs, oatmeal, kiwi, tomatoes, cress | Necessary for formation of the blood clotting factors | High doses of vitamin A and E work against vitamin K. | With intake for a longer time, it can become toxid, bleedings, hot flashes, renal diseases | Babies, high consumption of alcohol, intake of birth control pill, antibiotics and carthartics | Fat-soluble, food with Vitamin K schould be stored darkly | approx. 2 mg |
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