Vitamins

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Vegetables: important source of vitamins

TABLE OF MAIN VITAMINS

Vitamins	Sources	Diseases caused by deficiency (avitaminosis)	Functions in the body
THE	poultry and animal liver, carrots, broccoli, escarole.	vision problems, dry skin, decreased red blood cells, kidney stone formation.	Vitamin A fights free radicals, acts on the formation of bones, skin, retinal functions.
D	fish oil, liver, egg yolk	rickets and osteoporosis.	regulation of blood and bone calcium.
AND	fresh vegetables, olive oil and other oils of vegetable origin.	visual difficulties and neurological changes.	antioxidant function in the body by fighting free radicals
K	liver and vegetables	bleeding, deficiency in blood clotting.	acts on blood clotting, prevents osteoporosis.
B1	cereals, meat, vegetables, brewer's yeast	beriberi	It acts on the energy metabolism of sugars.
B2	milks, meat, vegetables	inflammation of the tongue, anemia, seborrhea.	acts on enzyme metabolism, protection in the nervous system.
B5	liver, mushrooms, corn, avocado, eggs, milk, vegetables	fatigue, muscle cramps, insomnia.	metabolism of proteins, fats and sugars.
B6	meat, fruits, vegetables and cereals	seborrhea, anemia, growth disorders.	growth, cell protection, fat and protein metabolism, hormone production.
B12	liver meat	pernicious anemia.	red blood cell formation and cell multiplication.
W	orange, lemon, pineapple, kiwi, acerola, strawberry, broccoli, melon, mango	scurvy.	Vitamin C acts to strengthen the immune system, fight free radicals and increase the absorption of iron in the gut.
H	walnut, almond, chestnut, brewer's yeast, milk, egg yolk, brown rice	eczema, exhaustion, muscle aches, dermatitis, alopecia.	fat, protein and carbohydrate metabolism.
M or B9	mushrooms, green vegetables	megaloblastic anemia, neural tube diseases.	amino acid metabolism, formation of red blood cells and nerve tissues.
PP or B3	pea, peanut, fava bean, fish, beans, liver	insomnia, headache, dermatitis, diarrhea, depression.	Skin maintenance, liver protection, regulates the cholesterol level in the blood.