Role | Main sources |
---|---|
Vitamin A or retinol Vitamin involved in the vision of shapes, colors and adaptation to darkness. | - in vitamin A: fish liver oil, liver, butter, egg yolk, fatty cheeses, whole milk in provitamin A (or beta-carotene,) - transformed into vitamin A by the liver: carrot, spinach, fresh apricot and dry, parsley, broccoli, green and red cabbage, nectarine, carrot, spinach, fresh and dry apricot, parsley broccoli, green and red cabbage, nectarine, green salad, mango, peach, tomato |
Vitamin B1 or thiamine Vitamin involved in energy metabolism, on the functioning of muscle cells and nerve cells, by improving the transmission of nerve impulses | wheat germ, sunflower and sesame seeds, breakfast cereals, soybeans, pork, oleaginous fruits, raw and cooked ham |
Vitamin B2 or riboflavin Vitamin constituting essential enzymes. It is essential for all reactions related to energy production | offal, wheat germ, cheeses, liver and country pâtés, almonds, muesli, duck, egg yolk, mushrooms |
Vitamin B3 or PP or nicotinic acid It participates in the production of energy through its involvement in the synthesis and degradation of lipids, proteins and carbohydrates. It plays a role in the functioning of the nervous system. | offal, breakfast cereals, oleaginous fruits, fatty fish, rabbit, poultry, raw ham, bulgur, wholemeal bread, mushrooms |
Vitamin B5 or pantothenic acid It is involved in the production of energy from lipids and carbohydrates. It promotes tissue activity in the skin, mucous membranes and hair and helps in healing | offal, mushrooms, meat, egg, puffed cereals, pulses, fish, wholemeal bread, dairy products |
Vitamin B6 or pyridoxine It has a close link with the metabolism of carbohydrates and proteins. It allows the synthesis neurotransmitters, the integrity of nerve cells and nerve sheaths. It has a role in the production of red blood cells and the assimilation of magnesium. | wheat germ, liver, small grains lunch, salmon, avocado, dandelion, oatmeal, oleaginous fruits, rabbit soybeans, oily fish, cereals wholemeal, soy flour, lentils, cheese |
Vitamin B8 or biotin or vitamin H It is necessary for the production of energy and for multiple cellular reactions, including the synthesis of glucose and fatty acids. | liver, kidney, egg yolk, lentils, mushrooms, beans, meats, fish, wholemeal bread, dairy products, cheeses |
Vitamin B9 or folic acid It is necessary for the metabolism of certain amino acids and for the formation of the components of the cell nucleus. It is involved in the formation of red blood cells. | wheat germ, egg yolk, endive, breakfast cereals, fruits oilseed, liver, lamb's lettuce, watercress, spinach, chicory, parsley, asparagus, avocado, red beans, lettuce, leek, pulses, carrot, meats, cabbage |
Vitamin B12 or cyanocobalamin or coblalamine Antianemic, it participates in the synthesis of protein and is essential for growth. | offal, lean or fatty fish, oysters, beef heart, tongue of beef, liver pâté, egg yolk, smoked salmon, milk and dairy products |
Vitamin C or ascorbic acid It has an antioxidant and antitoxic action and strengthens the body's defenses, helps acclimatization to the cold, stimulates cerebral functioning and increases tone. | parsley, cabbage, kiwi, red fruits, exotic fruits, citrus, turnip, pepper, fennel, watercress, horseradish, spinach, green bean, dandelion, sweetbread, chard, new potato |
Vitamin D or calciferol Its role is essentially bone. It is involved in the metabolism of calcium and phosphorus and partly regulates the excitability of the muscle | egg yolk, fish liver oil, fatty fish, avocado, liver, butter, fatty cheeses, whole milk |
Vitamin E or tocopherol It has an antioxidant action against free radicals. It maintains the integrity of cells. It protects essential fatty acids from oxidation. | wheat germ, grape seed, sunflower and corn germ oil, sunflower seeds, cod liver, oleaginous fruits, margarines enriched with polyunsaturated fatty acids, egg yolk |
Vitamin K It is the essential vitamin for blood coagulation thanks to its antihemorrhagic action. | cabbage, spinach, broccoli, watercress, salad, beef, mutton and pork, beef and pork liver, potato, milk, egg yolk, green beans, peas, white beans. |
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