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Vitamin B6 (Pyridoxine): what it is for and recommended amount
Pyridoxine, or vitamin B6, is a micronutrient that performs several functions in the body, since it participates in several reactions of the metabolism, mainly those related to amino acids and enzymes, which are proteins that help to regulate the chemical processes of the body. In addition, it also regulates the reactions of both development and functioning of the nervous system, protecting neurons and producing neurotransmitters, which are important substances that transmit information between neurons.
This vitamin is present in most foods and is also synthesized by the intestinal microbiota, the main sources of vitamin B6 being bananas, fish such as salmon, chicken, shrimp and hazelnuts, for example. In addition, it can also be found in the form of a supplement, which may be recommended by the doctor or nutritionist in case of deficiency of this vitamin. Check out a list of foods rich in vitamin B6 .
What is vitamin B6 for? Vitamin B6 is important for health, as it has several functions in the body, serving to:
1. Promote energy production Vitamin B6 acts as a coenzyme in several metabolic reactions in the body, participating in the production of energy by acting in the metabolism of amino acids, fats and proteins. In addition, it also participates in the production of neurotransmitters, substances that are important for the proper functioning of the nervous system.
2. Relieve PMS symptoms Some studies indicate that vitamin B6 intake can reduce the occurrence and severity of symptoms of premenstrual tension, PMS, such as changes in body temperature, irritability, lack of concentration and anxiety, for example.
PMS can happen due to the interaction of hormones produced by the ovaries with brain neurotransmitters, such as serotonin and GABA. The B vitamins, including vitamin B6, are involved with the metabolism of neurotransmitters, being therefore considered a coenzyme that acts on the production of serotonin. However, further studies are needed to understand in more detail what the possible benefits of consuming this vitamin in PMS would be.
3. Prevent heart disease Some studies indicate that the consumption of some B vitamins, including B, can decrease the risk of suffering heart disease, since they reduce inflammation, homocysteine levels and inhibit the production of free radicals. In addition, other studies indicate that a deficiency of pyridoxine could cause hyperhomocysteinemia, a condition that can cause damage to the artery walls.
In this way, vitamin B6 would be essential to promote the degradation of homocysteine in the body, preventing its accumulation in the circulation and decreasing the risk of cardiovascular diseases.
However, further studies are needed to prove this association between vitamin B6 and cardiovascular risk, since the results found were inconsistent. 4. Improve the immune system Vitamin B6 is related to the regulation of the immune system's response to various diseases, including inflammation and various types of cancer, because this vitamin is able to mediate the signals of the immune system, increasing the body's defenses.
5. Improve nausea and feeling sick during pregnancy The consumption of vitamin B6 during pregnancy can help to improve nausea, seasickness and vomiting during pregnancy. Therefore, women should include foods rich in this vitamin on a daily basis and only use supplements if recommended by the doctor.
6. Prevent depression As vitamin B6 is related to the production of neurotransmitters, such as serotonin, some studies indicate that the intake of this vitamin decreases the risk of depression and anxiety. In addition, other studies also link the deficiency of B vitamins with high levels of homocysteine, a substance that could increase the risk of depression and dementia.
7. Relieve rheumatoid arthritis symptoms The consumption of vitamin B6 can help reduce inflammation in cases of rheumatoid arthritis and carpal tunnel syndrome, relieving the symptoms symptoms, because this vitamin acts as a mediator of the body's inflammatory response.
Recommended amount of vitamin B6 The recommended amount of vitamin B6 intake varies according to age and gender, as shown in the following table:
Age Amount of Vitamin B6 per day 0 to 6 months 0.1 mg 7 to 12 months 0.3 mg 1 to 3 years 0.5 mg 4 to 8 years 0.6 mg 9 to 13 years 1 mg Men aged 14 to 50 1.3 mg Men over 51 1.7 mg Girls from 14 to 18 years old 1.2 mg Women aged 19 to 50 1.3 mg Women over 51 1.5 mg Pregnant women 1.9 mg Breastfeeding women 2.0 mg
A healthy and varied diet provides adequate amounts of this vitamin to maintain the proper functioning of the body, and its supplementation is only recommended in cases of diagnosis of lack of this vitamin, and should be used according to the doctor or nutritionist. Here's how to recognize vitamin B6 deficiency.
500mg of Vitamin B5 (Pantothenic Acid) Per Capsule
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VITAMIN B5
The vitamins are organic substances essential for the functioning of the body. They are needed in small quantities and are not normally produced in the body, but are removed from the diet. We can classify vitamins into two major groups: water-soluble , which dissolve in water, and fat-soluble, which dissolve in organic solvents and lipids. In the group of water-soluble vitamins, vitamin C and the B-complex vitamins are present, as is the case with vitamin B5.
The vitamin B5, also called pantothenic acid, was discovered in 1933 by Williams, when studying this yeast growth. This vitamin is formed by pantoic acid and a beta-alanine molecule, which are joined by an amine group.
Pantothenic acid is part of the composition of coenzyme A (CoA) and the carrier protein of the acyl groups (ACP), and is therefore essential for cell metabolism and various enzymatic pathways. This vitamin is related to the synthesis of cholesterol, steroid hormones, neurotransmitters, hemoglobin, porphyrins and phospholipids.
The distribution of vitamin B5 is wide, being found in different types of food in its free or bound form. Among foods rich in vitamins B5, we can mention the egg yolk, milk, cereals, yeast, muscle tissue and liver of animals.
Due to the great availability of this vitamin in food, cases of deficiency are rare. Even so, it can occur in people with absorption problems, with kidney failure who undergo dialysis and alcoholics. The lack of this vitamin is associated with metabolic and energy problems. When deficiency occurs, it is common for the patient to have constant tingling in the hands and feet.
Treatment for vitamin B5 deficiency is done with supplementation in most cases . In patients who have absorption problems, it is necessary to apply intramuscular or intravenous injections.
The recommended intake of vitamin B5 for adults is 5mg / d. For children up to 6 months of age, the recommended is 1.7mg / d; for school-age children (7 to 10 years), 4 mg / d is recommended. For pregnant and lactating women, who need a greater quantity of this substance, the recommendation is 6 and 7 mg / d, respectively. Although it is not toxic when ingested in large quantities, some studies show that high doses can trigger diarrhea.
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What is Niacin for
Niacin, also known as vitamin B3, performs functions in the body such as improving blood circulation, relieving migraines, lowering cholesterol and improving control of diabetes.
This vitamin can be found in foods such as meat, chicken, fish, eggs and vegetables, and is also added in products such as wheat flour and corn flour. See the complete list here .
Thus, adequate consumption of niacin is important to maintain the proper functioning of the following functions in the body:
Lower cholesterol levels;
Produce energy for the cells;
Maintain cell health and protect DNA;
Maintain the health of the nervous system;
Maintain the health of the skin, mouth and eyes;
Prevent mouth and throat cancer;
Improve diabetes control;
Improve arthritis symptoms;
Prevent diseases like Alzheimer's, cataracts and atherosclerosis.
Recommended quantity The recommended daily amount of niacin consumption varies according to age, as shown in the following table:
AgeAmount of Niacin 0 to 6 months 2 mg 7 to 12 months 4 mg 1 to 3 years 6 mg 4 to 8 years 8 mg 9 to 13 years 12 mg Men from 14 years 16 mg Women from 14 years 18 mg Pregnant women 18 mg Breastfeeding women 17 mg
Niacin supplements can be used to improve control of high cholesterol according to medical advice, it is important to note that they can cause side effects such as tingling, headache, itching and redness in the skin.
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Foods rich in Vitamin B2
Vitamin B2, which is also called riboflavin, is part of the B complex vitamins and can be found mainly in milk and its derivatives, such as cheeses and yogurts, in addition to also being present in foods such as liver, mushrooms, soy and egg .
This vitamin has benefits for the body such as stimulating blood production, maintaining proper metabolism, promoting growth and preventing problems in the nervous system and vision, such as cataracts.
Amount of vitamin B2 in food The table below shows the main food sources of vitamin B2 and the amount of this vitamin in each 100 g of food.
Thus, as there are several foods rich in vitamin B2 that are easily included in the diet, normally the deficiency of this vitamin is related to cases of anorexia or malnutrition, which are problems where the general food intake is greatly reduced.
Recommended daily amount The vitamin B2 recommendation for healthy adult men is 1.3 mg per day, while for women the amount should be 1.1 mg.
When consumed in smaller quantities or in the face of major health problems such as surgery and burns, the lack of vitamin B2 can cause complications such as sores in the mouth, tired eyesight and decreased growth. See the symptoms of lack of vitamin B2 in the body.
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Thiamine (vitamin B1) fights stress and increases energy
Thiamine (vitamin B1) is classified as one of the B vitamins. All B vitamins are water-soluble, that is, the body does not store them and needs to be replenished daily. Small amounts of Thiamine (vitamin B1) are found in virtually all foods.
However, thiamine (vitamin B1) deficiency is among the most common nutritional deficiencies, because it is fragile and is among the nutrients most prone to destruction by processing. At each step along the way, from storage to cooking, a good part of the content of Thiamine (vitamin B1) in food is lost.
Thiamine function (vitamin B1) Thiamine (vitamin B1) enters the formation of ATP (adenosine triphosphate), a molecule that every cell in the body uses as an energy source. All B vitamins, including B1, help the body convert the carbohydrates ingested into fuel (glucose) for body function. They also help in the metabolism of fats and proteins.
Benefits of Thiamine (vitamin B1) The B-complex vitamins contribute to a healthy liver, and it also benefits the eyes, skin and hair. They are also involved in the proper functioning of the nervous system and are necessary for brain function. Thiamine strengthens the immune system and improves the body's ability to withstand stressful conditions.
Benefits of Thiamine (vitamin B1) in research The lack of thiamine can cause dementia. Researchers have speculated whether thiamine could help with Alzheimer's disease. Oral vitamin B1 seems to improve the cognitive function of these patients, however, the absorption of thiamine is poor in elderly individuals. Further research is needed before thiamine is validated as a treatment for Alzheimer's disease.
Thiamine may be related to heart failure, because these patients take diuretics that increase the excretion of vitamin B1. Some studies suggest that taking thiamine supplements could help.
There is preliminary evidence that indicates the action of thiamine, along with other nutrients, in reducing the risk of developing cataracts. People who eat enough protein and vitamins A, B1, B2 and B3 in the diet are less prone to the problem.
Thiamine deficiency (vitamin B1) Because of the central role of vitamin B1 for energy metabolism, the deficiency of this nutrient impairs almost all important functions in the body. Severe and prolonged vitamin B1 deficiency affects the nervous system, the heart and digestive function, among other areas. Beriberi is a nutritional disease caused by a great deficiency of thiamine in the body, resulting in muscle weakness, gastrointestinal problems, breathing difficulties, loss of sensation in the feet and hands, mental confusion and even paralysis.
Dietary sources of Thiamine (vitamin B1) Most foods contain small amounts of thiamine. The best sources are animal foods, such as beef, poultry, pork and organs, such as liver and heart.
Other good dietary sources include: legumes (beans, chickpeas, lentils, peas, peanuts), whole grains, wheat germ, oilseeds (mainly sunflower and flaxseed), molasses and brewer's yeast.
Among the vegetables are asparagus, broccoli, onions, zucchini, carrots, kale, tomatoes, green peas, beets, Brussels sprouts, spinach, eggplant, lettuce and mushrooms.
Recommended daily amount If you eat a portion of legumes and a portion of seeds, you will have half the daily recommendation (RDA) for vitamin B1. Add a serving of animal protein and complete your daily requirement. The RDA for adults is 1.2 mg and for children (9 to 13 years) it is 0.9 mg. For pregnant or lactating women the RDA is 1.4 mg.
Thiamine deficiency in bariatric surgery patients One of the most serious forms of nutritional deficiency in patients undergoing bariatric surgery is thiamine deficiency. This may occur due to reduced hydrochloric acid production, restricted food intake, frequent vomiting and rapid weight loss. To this is added the deficiency of other B vitamins, such as B12 and folate, very common in these patients.
The B vitamins work as a team to provide the cells with the necessary energy. When there is a deficiency in any component of the group, particularly folate and B12, the absorption of vitamin B1 is compromised. On the other hand, a severe vitamin B1 deficiency can lead to diarrhea, compromising the absorption of other B complex nutrients.
What hinders the absorption of Thiamine People with heart failure, gastrointestinal disease and diabetes are at increased risk of vitamin B1 deficiency, and in these cases it is very important to restore normal levels to prevent complications from these diseases.
Elderly people have a higher risk of deficiency, due to a reduction in the ability to absorb vitamin B1 from the food they eat. Some drugs for cardiac use can affect the absorption of B1 or can accelerate its elimination, such as digoxin and diuretics. Excess coffee, cigarettes and antacids interfere with the absorption of the vitamin.
Alcohol The most important and well-known inhibitor of vitamin B1 absorption is the abuse of alcoholic beverages. Alcoholics spend more vitamin B1 in the alcohol detoxification process, eat less vitamin-rich foods due to poor eating habits, have problems absorbing vitamin B1 in the intestine and lose it more through urine.
Side effects and risks of Thiamine There are no reports of toxicity related to vitamin B1 intake. When the vitamin supply exceeds the RDA, the excess is simply eliminated through the urine. Reflecting the lack of evidence of toxicity, the National Academy of Sciences did not set an upper intake limit for vitamin B1.
Doses of 100 to 300 mg are often taken on medical advice, and thiamine is safe even at these doses. It is important to remember that taking any of the B complex vitamins over a long period of time can result in an imbalance of other B complex components. For this reason, it is important to associate the use of a B complex including all the B family vitamins. .
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B complex is fattening? See what it is for and how to consume
What is Complex B?
The B-complex vitamins are water-soluble and are not produced in sufficient quantities by the human body, so they must be acquired through food.
Vitamins B1, B2, B3, B5 and B6 have mutually complementary functions and need each other to perform their functions in the body.
Vitamins B12 and B9, on the other hand, do not require the presence of the former, but they also complement their functions with each other. See the benefits, problems caused by the lack and the sources of each vitamin of the B complex.
Complex B vitaminsSources Thiamine (B1) meats, milks, eggs, vegetables and whole grains and legumes such as beans and chickpeas. Riboflavin (B2) meats (liver), milk, eggs, broccoli, peas, peanuts, chestnuts, nuts, avocado and beer yeast. Niacin (B3) beer yeast, mushrooms, liver, fish, milk, eggs, peanuts, Brazil nuts, dried fruits, tomatoes and carrots. Pantothenic Acid (B5) eggs, milk, meat (viscera), peas, beans, mushrooms and wheat germ. Pyridoxine (B6) fish, nuts, peanuts, hazelnuts, sunflower seed, wheat germ, brewer's yeast, corn, whole grains, legumes, cauliflower, bananas, melons and raisins. Biotin (B7) red meat, peanuts, walnuts, tomatoes, egg yolks, onions, carrots, lettuce, cauliflower and almonds. Folic Acid (B9) liver, dark green leafy vegetables, grains, peas, lentils, beans, citrus fruits and eggs. Cobalamin (B12) salmon, trout, tuna, liver, pork, milk and dairy products, eggs and oysters.
Vitamin B1 (Thiamine) Benefits: Vitamin B1 acts mainly on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system are vitamins B12, B6, B3 and B1.
Problems caused by lack: The lack of vitamin B1 can cause muscle weakness, lack of energy, decreased memory and depression.
The extreme lack of this nutrient can cause beriberi disease that causes peripheral neuropathy, tingling in the hands, weakness in the legs, difficulty walking and altering the sensitivity of the skin.
Alcoholics are at greater risk of developing vitamin B1 deficiency and as a result have dementia that causes mental confusion, difficulty thinking, memory and can even cause the person to fall into a coma.
Sources: The main sources of vitamin B1 are meat, milk, eggs, vegetables and whole grains and legumes such as beans and chickpeas.
Vitamin B2 (Riboflavin) Benefits: Vitamin B2 has a strong antioxidant action and therefore acts to fight free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
Problems caused by lack: Vitamin B2 deficiency is rare, but vegetarians, alcoholics, children, pregnant women and the elderly are more vulnerable to the problem. The lack of this nutrient can cause dizziness, vertigo, seborrheic dermatitis, inflammation of the lips and tongue and itchy eyes.
Sources: The main sources of vitamin B2 are meats (liver), milk, eggs, legumes, vegetables, especially broccoli, whole grains, legumes such as peas, some oilseeds, such as peanuts, chestnuts and nuts, and avocado and yeast. beer.
Vitamin B3 (Niacin) Benefits: Vitamin B3 has a strong antioxidant action and therefore acts to fight free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
Problems caused by lack: The lack of vitamin B3 can cause insomnia, tiredness, irritability, skin blemishes, depression and a disease called pellagra that causes diarrhea, skin inflammation and mental confusion.
Women who use contraceptives excrete vitamin B3 more in the urine, but normally the diet itself already compensates for this lack. People undergoing tuberculosis treatment may need the nutrient supplement, but this need will only be determined by the doctor or nutritionist.
The excess of vitamin B3 is not good for the body, as it can affect the liver, so do not take supplements of the nutrient without guidance.
Sources: The main sources are beer yeast, mushrooms, liver, fish, milk, eggs. Some oilseeds, such as peanuts and Brazil nuts, dried fruits, tomatoes and carrots.
Vitamin B5 (Pantothenic Acid) Benefits: Vitamin B5 acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
This nutrient also helps in the production of hormones from the adrenal gland and helps the liver to detoxify alcohol.
Problems caused by lack: Vitamin B5 deficiency can cause fatigue, tingling in the hands and feet, muscle pain, irritability, depression, sleep disorders, growth retardation, hair loss, premature aging, arthritis, allergies and stress.
Sources: The main sources of vitamin B5 are eggs, milk, meat (viscera), legumes, such as peas and beans, mushrooms and wheat germ.
Vitamin B6 (pyridoxine) Benefits: Vitamin B6 is important for the production of red blood cells. It also acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, the nutrient plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves and in the synthesis of neurotransmitters, among the B complex vitamins the most important for the nervous system is the b12 vitamin. Vitamin B6 allows the synthesis of glutathione, the main antioxidant in the body.
Problems caused by the lack: Inadequate levels of vitamin B6 can compromise the conversion of glutamate, a neurotransmitter that excites thorium, into GABA, a relaxing neurotransmitter.
Nutrient deficiency can cause seizures in young children, anemia, dermatitis, nerve damage, mental confusion in adults, numbness and tingling in the hands and feet. Anemia can also happen due to a lack of vitamin B6.
Excessive consumption of alcohol can also decrease levels of vitamin B6, as well as the use of contraceptives. However, food can replace the lack of nutrient and it is important to consult a doctor or nutritionist to find out if there is a need to consume the supplement.
Sources: The best sources of vitamin B6 are fish, such as tuna, salmon, trout and herring, nuts, peanuts, hazelnuts, sunflower seed, wheat germ, beer yeast, corn and whole grains, legumes, cauliflower, bananas , melon and raisins.
Vitamin B7 (biotin) Benefits: Like other B vitamins, biotin is related to the metabolism of fats, carbohydrates and proteins. It is also essential for the health of the skin, nails and hair.
Problems caused by lack: Biotin deficiency is extremely unusual because this nutrient is very present in the diet. However, when the symptoms of nutrient absence occur, weakness in nails and hair, baldness, dry, scaly skin and redness around the nose and mouth.
Other complications that may occur are conjunctivitis, exfoliative dermatitis, muscle pain and laxity, accompanied by increased blood glucose.
Sources: The main sources of biotin are peanuts, walnuts, tomatoes, egg yolks, onions, carrots, lettuce, cauliflower and almonds. Red meat, milk, fruits and seeds also have the nutrient.
Vitamin B9 (folic acid) Benefits: Vitamin B9 does not depend on other B vitamins to have a positive effect. It participates in the maintenance of the immune, circulatory and nervous systems and reduces the risk of heart attack, breast and colon cancer, atherosclerosis, promotes hair and skin health, strengthens the immune system and the central nervous system. For pregnant women, folic acid is important, as it helps to close the fetal neural tube.
Vitamin B9 supplementation is usually targeted at pregnant women and can only be taken in other cases after medical advice, because the excess competes with vitamin B12.
Problems caused by lack: In the case of pregnant women, the lack of vitamin B9 can cause malformation in the fetus. The lack of the nutrient can also cause megaloblastic anemia, fatigue, mucosal lesions, respiratory failure, pallor, high levels of the homocysteine amino acid, which can cause cardiovascular diseases.
Sources: The main sources of vitamin B9 are liver, dark green leafy vegetables such as broccoli, kale and spinach, grains, peas, lentils, beans, citrus fruits, eggs and leaf folicos
B12 vitamin Benefits: The Vitamin B12 is important for the formation of red blood cells. In addition, it is important for the development and maintenance of nervous system functions.
Without this vitamin, the myelin that covers the nerves, like a protective layer, suffers a wear that is called demyelination, a process that occurs both in neurons of peripheral nerves and in those of the white matter of the brain.
Research conducted by the Linus Pauling Institute of Oregon State University in the United States found that intake of vitamin B12 reduced the risk of chromosome breaks leading to DNA damage. Suffering DNA damage is one of the risk factors for cancer.
Problems caused by the lack: The absence of the substance leads to irreversible damage to the nervous system due to the death of neurons. This will cause neuropathies that have the most common symptoms of tingling in the legs, burning in the soles of the feet, difficulty walking and urinary incontinence.
The absence of vitamin B12 also increases people's risk of developing depression. Megaloblastic anemia can also occur due to the lack of this vitamin. Some other symptoms of the absence of vitamin B12 in the body are:
Fatigue, lack of energy or dizziness when standing up or making effort
Lack of concentration
Memory failures
Paranoia and hallucinations
Yellowish skin (jaundice)
Swollen and inflamed tongue
Sources: Vitamin B12 is present in good quantities in foods of animal origin, especially in fish from cold and deep waters, such as salmon, trout and tuna, liver, pork, milk and dairy products, eggs and oysters.
Other substances in Complex B Some other substances at first were considered vitamins of the B complex, such as B11, B13, B14, B15, B16 and B17, but nowadays science has already discovered that in reality they are not vitamins.
Complex B Supplement The chances of a lack of B vitamins are low because these nutrients are present in many foods. Since a good part of these vitamins are found in animal foods, vegetarians and vegans are at greater risk of deficiency of the B vitamins.
Broccoli is rich in B vitamins Alcoholics can also suffer from the deficiency because alcohol intake decreases the absorption of B vitamins. Cancer patients need higher amounts of B vitamins, but for the use of the supplement, medical advice is necessary, not least because some of these vitamins can make cancer worse if taken in excess. Those who have had bariatric surgery may also need the supplement. It is important to note that before taking B vitamin supplements, it is necessary to talk to the doctor or nutritionist about the use.
Excess risks The excess of B vitamins occurs through supplementation. There are usually no major complications, as the extra amount is eliminated in the urine. However, excess vitamin B6 excess can cause neuritis. Large amounts of vitamin B3 can damage the liver, while excess vitamin B9 can lead to hormonal problems and favor cell multiplication. Consulted sources Nutrologist Roberto Navarro Nutritionist Karina Valentim from PB Consultoria em Nutrição Nutritionist Rita de Cássia Leite Novais, from Consultoria Alimentar Nutrologist and orthomolecular doctor Tamara Mazaracki.
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Vitamin A and its benefits for the human body
Consumption of vitamin A strengthens the immune system and protects the skin
Found in colored food, nutrient strengthens teeth and vision, participates in bone development and makes hair more beautiful
It's no use. If you want to play sports, have healthy bones, see perfectly, have a beautiful smile, with strong teeth and still protect your skin from free radicals, you have to consume vitamin A , one of the most important for the body. Also known as retinol, the nutrient is a fat-soluble vitamin essential for vision, and can be easily obtained through a diverse and healthy diet.
According to nutritionist Cristiane Perroni, a specialist in the EU ATHLETE, the vitamin has two categories: that of animal origin (called preformed vitamin A) is found in products such as liver, milk and derivatives, egg (yolk) and fish. The vegetable is called provitamin A carotenoid and is present in palm oil, yellow and orange fruits and vegetables (sweet potato, pumpkin, carrot, mango), in addition to dark green leaves (alfalfa, mustard leaves, bertalha, cabbage, broccoli, endive, spinach).
Vitamin A is sensitive to oxidation by air. The loss of activity is accelerated by heat and exposure to light. Oxidation of fats and oils (eg butter, margarine, cooking oils) can destroy fat-soluble vitamins, including vitamin A. Long-term cooking results in a 25% loss of nutrient.
IMPORTANT FUNCTIONS
- Direct connection with good vision; - Participates in the development of bones; - It has protective action on the skin and mucosa; - Strengthens the immune system and antioxidant defense; - Contributes to the normal development of teeth; - Helps to conserve tooth enamel; - Helps in maintaining the good condition of the hair.
DEFICIENCY SYMPTOMS
- Night blindness; - Sensitivity to light (photophobia); - Reduction of smell and taste; - Dryness of the sclera (white part of the eyes) and cornea of the eyes; - Inflammation of the skin (dermatitis); - Stress; - Hardening of the mucous membranes of the respiratory, gastrointestinal and urinary tracts; - Risk of infections.
Vegetarians who do not consume eggs and dairy products need provitamin A carotenoids in order to supply their vitamin needs, and should eat at least five servings of fruits or vegetables daily, giving preference to dark green, orange and yellow.
SYMPTOMS OF EXCESS
Excessive intake of vitamin A causes headache, dry skin with cracks, nausea, pain in bones and joints, hair loss, enlarged spleen and liver, irritability, tiredness, lack of appetite and changes in liver enzymes.
- Hypervitaminosis A only occurs through supplementation, so be careful with the intake of supplements - said the nutritionist. RECOMMENDATIONS
Nutritional recommendations for vitamin A are achieved through a diverse and colorful diet, according to Cristiane Perroni.
She also warns of the expressive number of children, especially in developing countries, with vitamin A deficiency. In Brazil, the National Demography and Health Survey (PNDS), in 2006, revealed that VAD affects 17.4% of minors five years and 12.4% of women of reproductive age. In children, the highest degrees of this inadequacy were found in the Northeast (19.0%) and Southeast (21.6%) regions.
