Vitamins, minerals and their functions

Vitamins and their functions

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Vitamin A. Important for normal development, healthy skin, eyes, gums and hair. Vitamin K. Needed for normal blood clotting. Vitamin B6. Essential for the uptake of proteins, as well as assuring nerve functions. Folic acid. Essential for cell renewal and formation, especially for red and white blood cells. Prevents from certain forms of anemia. Vitamin C. Improves the absorption of iron from food, is important for connective tissue and bone formation. Vitamin D. Helps the body to absorb calcium and phosphorus. The key element ensuring the strength of teeth and bones. Vitamin B1. Helps the body to absorb the energy from food, is important for nerve functions. Vitamin B12. Prevents from certain forms of anemia, contributes to the formation of red blood cells. Niacin (nicotinic acid or vitamin B3). Important for energy production in cells, for skin, central nervous system and cardiac functions. Vitamin E. Protects red blood cells, muscles and other tissues, as well as important fatty acids and vitamin A from the destruction by free radicals. Vitamin B2. Important to maintain healthy skin, as well as for absorbtion of carbohydrates, proteins and fat in the body. Biotin (vitamin H or vitamin B7). Important for healthy skin, to ensure the formation of fatty acids and energy production. Pantothenic acid. Important for metabolism of fat, carbohydrates and proteins, formation of fatty acids and certain hormones. Minerals

Function Sodium Potassium Magnesium Calcium Hydrogen carbonate Chloride Iron Important for ensuring water balance in the body, regulates blood pH

Recommended daily In case of deficiency occurs: allowance 2000-3000 mg Nausea, weakness, muscle spasms

Regulates water balance in the body and controls muscle Muscle weakness, low blood pressure, 3000-4000 mg and nerve functions heart and digestive system disorders Responsible for the transmission of nerve impulses to muscles, important for heart, ability to concentrate Important for bone and tooth formation, especially in children; is necessary for blood clotting and the transmission of nerve impulses from nerves to muscles Is needed to maintain physical endurence of body, has a positive effect on calcium balance in the body Together with sodium and potassium regulates the fluid balance, neutralizes acids Plays essential role in the formation of blood 300-350 mg 800 mg n/a n/a 12 mg Headaches, muscle spasms, difficulty to concentrate Weak bones and teeth, hair and nail fragility, muscle spasms Fatigue Muscle weakness, diarrhea, growth disorders Fatigue, impaired concentration, pale skin, weak hair and nails