Vitamins

Vitamins represent a group of the anorganic substances, those are important for regulation of chemical operations, which are progressing in human organism – for example, evolving energy from food, breaking down individual elements of food (sacharides, proteins, and fats), keeping strong bones, stimulating of immune system…

They are essential elements of food, that is: human organism is not able to synthesise them, so we have to accept them in enough quantity from food.
Needs of individual vitamins is increasing in dependence of a kind of physical activity in sportsman and physical active people.

Vitamins are against solubility divided to vitamins, soluble in fats, those can be located in small quantities in the body, and vitamins soluble in water, those are not laid down in organism but they are put away by piss.

Vitamins soluble in fats:

vitamin	amount	OVD
A beta-carotene	increases vision and protect against night blindness supports immune system able to change to vitamin A in organism antioxidant – catch unhealthy free radicals, those damage cells	800 – 1200 mcg
D	important for absorption of calcium and phosphor protects against osteoporosis supports immune system necessary for strong bones and teeth important for making hormones	5 – 10 mcg
E	necessary for making energy, supports cell breathing, when an energy is evolved normal fertility in both sex affects changes of substances in muscles and nerves tissues supports immune system and is anti – inflammatory antioxidant – protects cell membranes against destructive by free radicals	6 – 12 mcg
K	necessary in blood coagulation supports cut healings it is a prominent in change of sacharides, a good function of liver	1 – 4 mg

Vitamins soluble in water:

vitamin	amount	OVD
B₁ thiamine	helps change sacharides to an energy in muscles supports good nerves system function and good memory	1,3 mg in sportsman 1,8 mg
B₂ riboflavin	helps break down sacharides, proteins and fats from food supports energy production, good condition and vitality increases sport activity and makes muscles supports growth hair healthy and keep skin healthy	1,9 mg in sportsman 2,3 mg
B₃ niacin	necessary in making energy from sacharides, fats and proteins necessary for good function of muscles and regeneration of conjunctive tissues (cartilage, tissue and tendon) keeps healthy skin supports the function of the nervous system well has an important job in synthesise of sexual hormones	20 – 25 mg in sportsman 30 mg
B₅ Pantothenine acid	joins in change of sacharides to an energy supports decreasing of fats and use fats like a power keeps eye on healthy nervous system prevention and healing of arthritis	6 – 8 mg in sportsman 10 mg
B₆ pyridoxíne	necessary in chemical change of amino acids and making body proteins important for the right muscle activity and the prevention of muscle cramps	1 – 2 mg in sportsman 3 mg
B₉ Aspartic acid	supports cells dividing and growing body tissues important for making blood increases a quality of skin	100 – 200 mcg
B₁₂ cyanocobalamine	necessary for using fats, sacharides and proteins necessary in the synthesise of amino acids necessary for making blood increases an energy and support a muscle activity makes memory and concentration better	3 mcg
C Ascorbic acid	supports a good immune system necessary for making collagen (cartilage, tissues, and tendons) quicker cut healings antioxidant necessary for making carnitine protects against degenerative sicknesses (cancer, heart – vessels sicknesses) support resorption of the heart	100 mg in sportsman 150 mg
H biotin	important for the normal elements change of fats and proteins helps to keep skin and hair healthy decreases muscle pain and support muscle relax	150 – 300 mcg
Choline	it is a substance found in lecithin and has lipolytic character – breaks down fats and supports their using for making an energy necessary for making acetylcholine – transfer nerves impulses in the brain and the nerves – muscle coordination support memory and learning very easily
inozitole	it is a substance found in lecithin, and has lipolytic character – breaks down fats a supports their using for making an energy supports right activity of the central nervous system and transport nerves stirs keeps healthy skin

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