VITAMINS    

✔ Vitamins are organic compounds with low molecule or weight, essential for proper function of the organism. Vitamins are non energetic molecules that control a VERY LARGE NUMBER OF METABOLISM, molecules that are not synthesized by the body or insufficiently synthesized like vitamin D that is synthesized by the exposure of the sun.

 They are needed in very small amount.

✔ Vitamins are very different particles from each other, each has its own structure, its own activity and various sources.They are classified into two groups.


FAT SOLUBLE VITAMINS:

• VITAMIN A

• VITAMIN D

• VITAMIN E

• VITAMIN K


WATER SOLUBLE VITAMINS:

• VITAMINS B1, B2, B3, B5, B6, B8, B9, B12.

•VITAMIN C.


Lets talk about some general facts about vitamins:

✔ Freezing doesn't affect vitamin content.

✔ Soaking and storage removes water soluble vitamins.

✔ Fat soluble vitamins can be stored and are eliminated with the risk of "hypervitaminosis" (A&D)

✔ Heat destroys vitamin C.

✔ Fat soluble vitamins are absorbed with fat.


There are some food known as => Antivitamins:

✔ Avidin: prevents the absorption of B8: 

-Found in raw egg white.

✔ Thiaminase: destroys B1,

-Found in the flesh of fresh water fish.

✔ Coumarins: are anti-vitamin K anticoagulants.

-Found in different plant sources.


Foods that are high on vitamins : 

• Fish,

• Dark leafy greens,

• Seeds,

• Broccoli, 

• Pork, 

• Beef and lamb,

• Mushrooms,

• Nuts,

• Eggs,

• Avocados,

• Green peas,

• Tropical fruits,

• Dried fruits, 

• Sweet bell peppers.



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