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Vitamintáblázat

Zsírban oldódó vitaminok

Vitamin
Élelmiszerek, amiben megtalálható Hiánya
Napi szükséglet
A
máj, tengeri hal, tej, tejtermékek, tojássárgája, petrezselyem, paraj, sárgarépa, barack a szem, bőr, nyálkahártya kiszáradásához vezet, látásromlást eredményez
800-1000 µg
D
hal, halmájolajok, máj, tojás, napfényben is, amely fontos a bőrnek gyermekkorban zavart okozhat a csontok fejlődési menetében, felnőttkorban csontlágyulást idézhet elő
10 µg,
ha alig éri napfény
a szervezetet
E
gabonamagvak, növényi olajok izomsorvadás
12 mg
K
brokkoli, káposzta, paraj, fejes saláta, máj vérzékenység
70-80 µg

Vízben oldódó vitaminok

Vitamin
Élelmiszerek amiben megtalálható Hiánya okozhat
Napi
szükséglet
B1 
(tiamin)
rizs, búza, földimogyoró, élesztő, hüvelyesek étvágytalanság, szívgyengeség
1,3-1,5 mg
B2
(riboflavin)
tej, máj, tojás, olajos magvak bőrgyulladás, gyomor és bélrendszeri tünetek
1,5-1,8 mg
B3
(nikotinsav)
szárnyasok, soványhúsok, teljes kiörlésű gabona pellagra, nyelv és bőrgyulladás, hasmenés
15-19 mg
B5
(pantoténsav)
aszalt és keményhéjú gyümölcsök, tojássárga, máj ritka
4-7 mg
B6 
(piridoxin)
máj, hús , uborka álmatlanság, bőrproblémák
2 mg
B9 
(folsav)
leveles zöldségek a fehér vérsejtek száma csökkenhet
200 µg
B12
zöldségekben nem, csak állati eredetű táplálékban nagyfokú vérszegénység
2 µg
Biotin, 
H-vitamin
máj, dió, tej hajhullás, bőrbetegségek
10-200 µg

 

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