{"id":1113,"date":"2022-12-21T13:05:44","date_gmt":"2022-12-21T11:05:44","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1113"},"modified":"2022-12-22T09:15:45","modified_gmt":"2022-12-22T07:15:45","slug":"ce-vitamine-trebuie-sa-luam-zilnic","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/ce-vitamine-trebuie-sa-luam-zilnic\/","title":{"rendered":"Ce vitamine trebuie s\u0103 lu\u0103m zilnic"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Unul dintre cele mai ample \u0219i esen\u021biale subiecte este cel legat de vitamine \u0219i de importan\u021ba pe care acestea le au pentru s\u0103n\u0103tatea organismului. <em>\u201dVia\u021ba nu poate exista dec\u00e2t \u00een prezen\u021ba tuturor vitaminelor esen\u021biale\u201d<\/em> nota Earl Mindell \u00een celebra \u0219i cunoscuta sa lucrare, <em>\u201dBiblia Vitaminelor\u201d<\/em>. P\u00e2n\u0103 \u0219i termenul de \u201dvitamin\u0103\u201d, utilizat pentru prima oar\u0103 \u00een 1912 de c\u0103tre biochimistul polonez Casimir Funk, provine din latinescul <em>\u201dvita\u201d<\/em> care semnific\u0103 <em>\u201dvia\u021b\u0103\u201d<\/em> c\u0103ruia i s-a al\u0103turat sufixul <em>\u201d-amin\u0103\u201d<\/em> cu referire la amine (compu\u0219i organici ce con\u021bin \u00een molecula lor gruparea amino -NH2, legat\u0103 de un radical hidrocarbonat).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u0219adar, vitaminele sunt esen\u021biale pentru via\u021b\u0103. Iar o via\u021b\u0103 s\u0103n\u0103toas\u0103 \u0219i armonioas\u0103 se cl\u0103de\u0219te plec\u00e2nd de la un aport corect de vitamine. R\u00e2ndurile urm\u0103toare \u00ee\u0219i propun s\u0103 cuprind\u0103 c\u00e2teva aspecte concrete despre ce sunt vitaminele, c\u00e2te tipuri de vitamine exist\u0103, ce vitamine trebuie s\u0103 lu\u0103m zilnic, care sunt principalele surse de vitamine, care sunt dozele zilnice recomandate, dar \u0219i semnele deficitului de vitamine. Nu vor lipsi nici informa\u021biile despre cum au fost descoperite vitaminele \u0219i cum au reu\u0219it s\u0103 capete o pozi\u021bie superioar\u0103 \u00een vie\u021bile tuturor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ce sunt vitaminele<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitaminele sunt acele substan\u021be organice necesare vie\u021bii, compu\u0219i esen\u021biali de care organismul are nevoie \u00een cantit\u0103\u021bi variate \u0219i pe care nu \u00eei poate sintetiza \u00een cantit\u0103\u021bi suficiente, iar pe unii deloc. Tocmai de aceea, necesarul de vitamine trebuie completat cu ajutorul alimenta\u021biei \u0219i prin administrarea corespunz\u0103toare de suplimente alimentare. Vitaminele sunt necesare pentru cre\u0219terea dezvoltarea \u0219i men\u021binerea vitalit\u0103\u021bii \u0219i bun\u0103st\u0103rii generale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prin intermediul sistemelor enzimatice, vitaminele sunt cele care regleaz\u0103 metabolismul intern, iar o singur\u0103 deficien\u021b\u0103 vitaminic\u0103 poate fi responsabil\u0103 cu dereglarea \u00eentregului organism. Al\u0103turi de celelalte elemente nutritive \u2013 proteine, carbohidra\u021bi, gr\u0103simi, minerale \u0219i ap\u0103 \u2013 vitaminele au un rol important \u00een buna func\u021bionare a organelor interne, \u00een prelucrarea alimentelor, generarea energiei vitale \u0219i procesul de evolu\u021bie a celulelor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>C\u00e2te tipuri de vitamine exist\u0103<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e2nd se vorbe\u0219te despre vitamine, se face referire la dou\u0103 categorii esen\u021biale, \u0219i anume: vitaminele solubile \u00een gr\u0103simi \u2013 care au nevoie de gr\u0103simi pentru a fi asimilate (liposolubile) \u0219i vitaminele solubile \u00een ap\u0103 (hidrosolubile). Din prima categorie fac parte vitaminele A, D, E \u0219i K, iar \u00een a doua categorie sunt incluse restul de vitamine, p\u00e2n\u0103 la 13 \u0219i anume opt vitamine B plus vitamina C. Spre deosebire de vitaminele hidrosolubile care nu r\u0103m\u00e2n mult timp \u00een organism, fiind eliminate destul de repede, cele liposolubile sunt mult mai u\u0219or de stocat \u00een organism \u0219i pe durat\u0103 mai mare (zile sau chiar luni).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Scurt istoric al descoperirii vitaminelor<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Descoperirea vitaminelor a \u00eensemnat nu doar o realizare \u0219tiin\u021bific\u0103 major\u0103, ci a revolu\u021bionat modul oamenilor de a percepe \u0219i de a \u00een\u021belege conceptele de s\u0103n\u0103tate \u0219i boal\u0103. \u00cen anul 1912, Casimir Funk a fost cel care a inventat termenul de \u201dvitamin\u0103\u201d. Perioada major\u0103 de descoperire a acestor elemente esen\u021biale pentru via\u021b\u0103 a \u00eenceput de la debutul secolului al XIX-lea \u0219i s-a \u00eencheiat la mijlocul secolului XX. Puzzle-urile create \u00een jurul fiec\u0103rei vitamine \u00een parte au fost rezolvate prin contribu\u021biile valoroase ale chimi\u0219tilor, fiziologilor, medicilor \u0219i epidemiologilor implica\u021bi. Ca s\u0103 se ajung\u0103 la tot ceea ce \u0219tim ast\u0103zi despre vitamine, a fost nevoie de un proces lent, dar sigur, care a inclus \u0219i e\u0219ecuri, contradic\u021bii, respingeri, ne\u00een\u021belegeri. Clinicienii aveau s\u0103 recunoasc\u0103 c\u0103 boli precum scorbutul, beriberi, rahitismul, pelagra sau xeroftalmie se datorau unor deficien\u021be specifice de vitamine. Fiziologia experimental\u0103 a jucat un rol fundamental \u00een cercetarea nutri\u021biei \u0219i a redus perioadele de suferin\u021b\u0103 cauzate de deficien\u021bele vitaminice. \u00cen cele din urm\u0103, chimi\u0219tii au fost cei care au izolat diferitele vitamine, au dedus structura lor chimic\u0103 \u0219i au dezvoltat metode de sintez\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dar p\u00e2n\u0103 s\u0103 se ajung\u0103 aici, totul era realizat&#8230; intuitiv, \u00eencep\u00e2nd cu beneficiile alimentelor. \u00cen anul 1747, chirurgul sco\u021bian James Lind \u0219i-a dat seama c\u0103 citricele pot s\u0103 previn\u0103 scorbutul, ba chiar a publicat \u0219i un \u201dTratat asupra scorbutului\u201d, \u00een 1753. Se \u0219tie c\u0103 scorbutul \u00eei viza, cu prec\u0103dere, pe cei care petreceau mult\u0103 vreme la bordul unei nave, pe marinari. Pe atunci din p\u0103cate, p\u0103rerea majoritar\u0103 era aceea c\u0103 scorbutul putea fi prevenit printr-o igien\u0103 riguroas\u0103 la bordul navei, prin men\u021binerea ridicat\u0103 a moralului, prin mi\u0219care \u0219i nu neap\u0103rat printr-o alimenta\u021bie s\u0103n\u0103toas\u0103 \u00een care s\u0103 fie incluse citricele. Tocmai de aceea, descoperirea revolu\u021bionar\u0103 a sco\u021bianului nu a fost privit\u0103 cu \u00eencredere, iar scorbutul a continuat s\u0103-\u0219i fac\u0103 de cap.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen anul 1905, William Fletcher descoperea c\u0103 folosirea orezul nedecorticat \u00een locul celui decorticat, prevenea boala cunoscut\u0103 sub denumirea de beriberi, iar un an mai t\u00e2rziu, Frederick Hopkins afirma c\u0103 \u201dalimentele con\u021bin factori accesori\u201d pe l\u00e2ng\u0103 proteinele, carbohidra\u021bii \u0219i gr\u0103simile necesare organismului uman. \u00cen 1912, polonezul Casimir Funk izola complexul hidrosolubil de micronutrien\u021bi a c\u0103rui bioactivitate fusese identificat\u0103 de Fletcher \u0219i propunea ca acesta s\u0103 poarte numele de \u201dvitamin\u0103\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toate aceste descoperiri au avut un impact major asupra medicinii \u0219i au condus la dezvoltarea suplimentelor alimentare \u0219i a tratamentelor pentru diverse afec\u021biuni cauzate de deficitul de vitamine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>13 vitamine pentru o stare de bine<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Iat\u0103 cum 13 devine plin de noroc atunci c\u00e2nd vorbim despre suma tuturor vitaminelor \u0219i rolul lor \u00een promovarea s\u0103n\u0103t\u0103\u021bii. Exist\u0103 13 vitamine, fiecare cu rolul s\u0103u bine stabilit \u00een asigurarea st\u0103rii de bine a organismului. Majoritatea vitaminelor provin din surse naturale, iar cele care intr\u0103 \u00een componen\u021ba suplimentelor alimentare sunt \u0219i ele extrase tot din surse naturale primare. Iat\u0103, pe scurt, care sunt cele 13 vitamine, care sunt principalele surse care le con\u021bin, cum se manifest\u0103 deficitul vitaminic pentru fiecare \u00een parte \u0219i care ar fi doza zilnic\u0103 recomandat\u0103 (\u00een func\u021bie de v\u00e2rst\u0103\/sex):<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina A \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina A \u2013 cunoscut\u0103 \u0219i sub denumirile de \u201dvitamina cre\u0219terii\u201d \u0219i \u201dvitamina antixeroftalmic\u0103\u201d este o vitamin\u0103 solubil\u0103 \u00een gr\u0103simi\/liposolubil\u0103 a\u0219adar, pentru a fi absorbit\u0103 eficient \u00een traiectul digestiv, are nevoie de prezen\u021ba gr\u0103similor, dar \u0219i a mineralelor. Este o denumire generic\u0103 pentru mai multe substan\u021be: retinol, retinal, acid retinoic, retinoizi \u0219i carotenoizi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aportul de vitamina A ajut\u0103 la m\u0103rirea acuit\u0103\u021bii vizuale pe timp de noapte, \u00eembun\u0103t\u0103\u021be\u0219te vederea \u0219i este de folos \u00een ameliorarea anumitor boli de vedere. De asemenea, sus\u021bine imunitatea, m\u0103re\u0219te rezisten\u021ba organismului la infec\u021bii respiratorii, favorizeaz\u0103 s\u0103n\u0103tatea pielii, p\u0103rului, din\u021bilor, gingiilor, ajut\u0103 la tratamentul ridurilor superficiale, \u00een cazul afec\u021biunilor precum acneea, contribuie la \u00eenl\u0103turarea petelor pigmentare determinate de v\u00e2rst\u0103, etc.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina A<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Provitamina A sau carotenul se reg\u0103se\u0219te at\u00e2t \u00een produse animale, c\u00e2t \u0219i \u00een cele vegetale, \u00een vreme ce retinolul se g\u0103se\u0219te doar \u00een alimentele de origine animal\u0103. Astfel, principalele surse naturale de vitamina A sunt untura de pe\u0219te, ulei de ficat de cod, ficatul, morcovii, cartofii dulci, lactatele, ou\u0103le, fructele \u0219i legumele de culoare galben\u0103 \u0219i verde \u00eenchis (broccoli, spanacul, dovleacul, varza kale, caisele, mango, etc.).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Deficitul de vitamina A\/avitaminoza A<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Un deficit considerabil de vitamina A duce la deteriorarea vederii \u0219i la instalarea xeroftalmiei \u2013 tulburare a ochilor care poate avea ca rezultat uscarea corneei. Caren\u021ba vitaminic\u0103 poate ap\u0103rea \u00een urma unei alimenta\u021bii deficitare, dar \u0219i din cauza tulbur\u0103rilor de absorb\u021bie (sindromul de malabsorb\u021bie intestinal\u0103), a unor afec\u021biuni hepatice\/pancreatice\/renale, etc.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina A<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru copiii cu v\u00e2rste de peste 10 ani, femei \u0219i persoane \u00een v\u00e2rst\u0103, se recomand\u0103 un aport zilnic de 800 micrograme, iar pentru b\u0103rba\u021bi \u0219i femeile \u00eens\u0103rcinate 1000 mcg. &nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-A-1024x576.png\" alt=\"\" class=\"wp-image-1126\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-A-1024x576.png 1024w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-A-300x169.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-A-768x432.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-A.png 1200w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-A-585x329.png 585w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B1 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0218tiai c\u0103 vitamina B1 mai este cunoscut\u0103 \u0219i sub denumirea de \u201dvitamina st\u0103rii morale\u201d, datorit\u0103 efectelor benefice pe care le are asupra sistemului nervos \u0219i st\u0103rii psihice? Vitamina B1 (tiamina) este una dintre vitaminele solubile \u00een ap\u0103\/hidrosolubile. Este \u00een regul\u0103 s\u0103 fie administrat\u0103 \u00een combina\u021bie cu \u201dsurorile\u201d sale, B2 \u0219i B6 (\u00een cantit\u0103\u021bi egale). Este o vitamin\u0103 care stimuleaz\u0103 cre\u0219terea, ajut\u0103 la digestia carbohidra\u021bilor, asigur\u0103 o bun\u0103 func\u021bionare a sistemului cardiac, a sistemului nervos \u0219i a celui muscular.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B1<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Reg\u0103sim vitamina B1 \u00een drojdie de bere, semin\u021be de floarea-soarelui, orez brun\/nedecorticat, secar\u0103 integral\u0103, sparanghel, cartofi, varz\u0103 kale, portocale, ficat, ou\u0103, lapte din soia, cereale neprelucrate, gr\u00e2u integral, t\u0103r\u00e2\u021be, f\u0103in\u0103 de ov\u0103z, carne de porc f\u0103r\u0103 gr\u0103sime, organe.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B1<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Un deficit de vitamina B1 poate debuta cu furnic\u0103turi \u0219i amor\u021beal\u0103 \u00een zona membrelor, oboseal\u0103 accentuat\u0103, irascibilitate, erup\u021bii cutanate, r\u0103ni la nivelul buzelor \u0219i cavit\u0103\u021bii orale, insomnie, etc. Deficien\u021ba sever\u0103 de vitamin\u0103 B1 afecteaz\u0103 sistemul nervos, inima \u0219i musculatura. De aceea, la primele semne c\u0103 ceva este \u00een neregul\u0103 (vezi lista anterioar\u0103) se recomand\u0103 realizarea testului de vitamina B1.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B1<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru femeile \u00eens\u0103rcinate \u0219i cele care al\u0103pteaz\u0103 se recomand\u0103 o doz\u0103 de 1,4 mg de vitamina B1. Femeile adulte \u0219i b\u0103rba\u021bii adul\u021bi au nevoie de 1,1 -1,2 mg. Adolescen\u021bii (fete \u0219i b\u0103ie\u021bi cu v\u00e2rste \u00eentre 14 \u0219i 18 ani): 1 \u2013 1,2 mg. Copiii \u00eentre 9 \u0219i 13 ani: 0,9 mg, \u00een vreme ce copiii \u00eentre 4 \u0219i 8 ani au nevoie de 0,6 mg.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B2 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B2 (riboflavina) este o vitamin\u0103 hidrosolubil\u0103 care se asimileaz\u0103 destul de u\u0219or \u0219i, la fel ca \u201dsuratele\u201d sale din complexul de B-uri, nu poate fi stocat\u0103 \u00een organism \u0219i trebuie furnizat\u0103 zilnic prin alimenta\u021bia potrivit\u0103 \u0219i suplimentele adecvate. Rolul s\u0103u este unul multiplu: men\u021bine la un nivel normal metabolismul energetic, ajut\u0103 la descompunerea gr\u0103similor, proteinelor \u0219i carbohidra\u021bilor, sus\u021bine absorb\u021bia nutrien\u021bilor \u0219i procesele enzimatice, men\u021bine s\u0103n\u0103tatea membranei mucoase de la nivelul sistemului digestiv, ajut\u0103 la buna absorb\u021bie a acidului folic, a fierului, dar \u0219i a vitaminelor B1, B6 \u0219i B3, stimuleaz\u0103 func\u021bia de reproducere, \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea pielii, p\u0103rului \u0219i unghiilor, \u00eenl\u0103tur\u0103 oboseala ocular\u0103 \u0219i m\u0103re\u0219te acuitatea vizual\u0103.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B2<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Bananele, curmalele, sparanghelul, fasolea verde \u0219i alte legume verzi, br\u00e2nza, laptele, iaurtul, carnea, pe\u0219tele, ficatul, rinichii sunt c\u00e2teva dintre alimentele naturale care con\u021bin vitamina B2.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B2<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Printre afec\u021biunile care apar \u00een urma unui deficit de vitamina B2 se num\u0103r\u0103 ariboflavinozele adic\u0103 leziunile de la nivelul gurii, buzelor, pielii sau mucoaselor genitale.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B2<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru femei, DZR este de 1.1. mg, iar pentru b\u0103rba\u021bi 1.3 mg.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B3 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Se \u0219tie despre vitamina B3 (niacin\u0103 sau vitamina PP \u2013 <em>pellagra preventer<\/em>\/care previne pelagra) c\u0103 este util\u0103 pentru men\u021binerea concentra\u021biilor normale de colesterol din s\u00e2nge, c\u0103 ofer\u0103 sprijin \u00een reducerea nivelului de colesterol LDL (a\u0219a-numitul colesterol r\u0103u) \u0219i \u00een cre\u0219terea nivelului de colesterol HDL (colesterol bun). \u00cen plus, este util\u0103 \u00een men\u021binerea unui nivel echilibrat de trigliceride. De asemenea, contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii psihice, la \u00eent\u0103rirea oaselor, la protejarea pielii, a inimii, a memoriei. &nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B3<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Printre sursele esen\u021biale de vitamina B3 se num\u0103r\u0103 avocado, curmalele, morcovii, cartofii dulci, broccoli, sparanghelul, nucile, cerealele integrale, ciupercile, ro\u0219iile, alunele de p\u0103m\u00e2nt, untul de arahide, caju, semin\u021bele de floarea-soarelui, semin\u021bele de dovleac, ficat, inim\u0103, rinichi, carnea de pui, carnea de vit\u0103, tonul, somonul, ou\u0103le, laptele, orezul brun, bulgurul, lintea, stafidele, etc. &nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B3<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Printre simptomele comune ale lipsei de vitamina B3 se num\u0103r\u0103 oboseala, anxietatea, problemele de la nivelul pielii, cea\u021ba mental\u0103, pierderile de memorie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen urma deficitului acutizat de vitamine B3 poate ap\u0103rea pelagra. Aceasta se manifest\u0103 prin diaree, dermatite, st\u0103ri depresive\/anxioase.&nbsp; Un risc crescut de deficit de B3 \u00eel au persoanele subnutrite, cele care sufer\u0103 de boli inflamatorii intestinale, de ciroz\u0103 sau alcoolism.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B3<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Femeile \u0219i b\u0103rba\u021bii adul\u021bi, dar \u0219i adolescen\u021bii cu v\u00e2rste \u00eentre 14 \u0219i&nbsp; au nevoie de 14 \u2013 16 mg de vitamina B3, \u00een vreme ce femeile \u00eens\u0103rcinate au nevoie de circa 18 mg.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B5 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B5, cunoscut\u0103 \u0219i sub denumirea de acid pantotenic sau pantotenat are roluri benefice multiple pentru organism: este foarte important\u0103 pentru metabolizarea \u0219i sintetizarea gr\u0103similor, proteinelor, hormonilor \u0219i carbohidra\u021bilor care ne parvin din alimenta\u021bie, transform\u00e2ndu-le \u00een energia util\u0103 bunei func\u021bion\u0103ri a \u00eentregului organism. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un aport corect de vitamina B5 poate preveni migrenele, dar \u0219i depresia, insomnia \u0219i chiar dependen\u021ba de alcool. De asemenea, datorit\u0103 ei poate fi reglat\u0103 activitatea hormonal\u0103, situa\u021bie \u00een care este redus\u0103 anxietatea, stresul, depresia \u0219i oboseala. Vitamina B5 este benefic\u0103 \u0219i sistemului digestiv. \u00cen plus ajut\u0103 organismul s\u0103 utilizeze alte vitamine (cum ar fi vitamina B2\/riboflavin\u0103)<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B5<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Printre cele mai importante surse de vitamina B5 se num\u0103r\u0103 carnea &#8211; \u00een special organele (pui, porc, ra\u021b\u0103, curcan, vit\u0103) cerealele (\u00een stare brut\u0103), broccoli, avocado, icrele, albu\u0219ul de ou, ciupercile, ro\u0219iile. Pentru un aport corespunz\u0103tor \u0219i eficient de vitamina B5 este indicat fructele \u0219i legumele care o con\u021bin s\u0103 fie consumate proaspete. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B5<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Se vorbe\u0219te rar despre un deficit de vitamina B5 \u0219i asta pentru c\u0103 acidul pantotenic se reg\u0103se\u0219te \u00een multe alimente. Cu toate acestea, atunci c\u00e2nd un deficit este prezent, simptomele prezente sunt urm\u0103toarele: tulbur\u0103ri de somn, apatie, insomnie, grea\u021b\u0103, oboseal\u0103, v\u0103rs\u0103turi, infec\u021bii ale c\u0103ilor respiratorii, crampe musculare, hipoglicemie. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B5<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Persoanele cu v\u00e2rsta de peste 14 ani ar trebui s\u0103 beneficieze de 5 mg de vitamina B5. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B6 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B6 este reprezentat\u0103 de un grup de substan\u021be str\u00e2ns \u00eenrudite care func\u021bioneaz\u0103 una \u00een prezen\u021ba celeilalte: piridoxin\u0103, piridoxal \u0219i piridoxamin\u0103. Este indispensabil\u0103 organismului mai ales pentru c\u0103 este responsabil\u0103 cu producerea de anticorpi \u0219i de globule ro\u0219ii. Printre altele, vitamina B6 mai contribuie la buna asimilare a proteinelor \u0219i gr\u0103similor, ajut\u0103 la conversia triptofanului \u00een nicotinamid\u0103, previne tulbur\u0103rile nervoase, atenueaz\u0103 st\u0103rile de grea\u021b\u0103, reduce spasmele musculare nocturne, c\u00e2rceii \u0219i amor\u021beala m\u00e2inilor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B6 este implicat\u0103 \u0219i \u00een formarea de neurotransmi\u021b\u0103tori, serotonin\u0103 \u0219i noradrenalin\u0103, dar \u0219i \u00een formarea mielinei.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B6<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamine B6 se g\u0103se\u0219te \u00een banane, carne, fasole boabe, cereale integrale, nuci, pe\u0219te, br\u00e2nz\u0103 tofu, soia, pepene ro\u0219u, spanac, cartofi dulci, orez brun.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B6<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Deficitul de B6 poate fi semnalat \u00een cazul persoanelor care au o absorb\u021bie intestinal\u0103 precar\u0103, al celor care iau medicamente anticonvulsive sau din clasa corticosteroizilor. De asemenea, un deficit se poate instala \u0219i \u00een cazul persoanelor care consum\u0103 alcool \u00een exces pe termen lung. Semnele caren\u021bei sunt anemia, oboseala accentual\u0103, somnul neodihnitor, c\u0103derea p\u0103rului, sc\u0103derea \u00een greutate, inflama\u021bii la nivelul cavit\u0103\u021bii bucale, etc.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B6<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru femeile \u0219i b\u0103rba\u021bii adul\u021bi, DZR de vitamina B6 este de 1,3 mg. Doza cre\u0219te la 1,5 \u2013 1,7 mg\/zi \u00een cazul persoanelor trecute de 50 de ani.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B7 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B7 este cunoscut\u0103 \u0219i sub denumirile de Vitamina H \u0219i Biotin\u0103, iar unul dintre rolurile sale majore este acela de a transforma alimentele \u00een energie. Aceast\u0103 vitamin\u0103 este responsabil\u0103 de s\u0103n\u0103tatea p\u0103rului, pielii \u0219i unghiilor. Un studiu publicat \u00een 2015, a demonstrat c\u0103 femeile care aveau probleme capilare, care aveau firul de p\u0103r sub\u021bire \u0219i se confruntau \u0219i cu pierderea acestuia, dup\u0103 ce au luat suplimente cu biotin\u0103 timp de 90 % au pierdut mai pu\u021bin p\u0103r. De asemenea, tot \u00een urma unor studii de specialitate, s-a determinat c\u0103 aportul de B7 \u00eembun\u0103t\u0103\u021be\u0219te calitatea vie\u021bii persoanelor care sufer\u0103 de scleroz\u0103 multipl\u0103. Vitamina B7 este de ajutor \u0219i persoanelor care au diabet, contribuind la men\u021binerea unui nivel normal de glucoz\u0103 \u00een s\u00e2nge.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B7<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B7 se g\u0103se\u0219te \u00een soia, pe\u0219te, stridii, cereale integrale, organe, ou\u0103 fierte, drojdia de bere.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B7<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Printre simptomele caren\u021bei de biotin\u0103 se num\u0103r\u0103 st\u0103rile depresive\/de anxietate, erup\u021biile cutanate din jurul ochilor, nasului, gurii, organelor genitale, c\u0103derea p\u0103rului, convulsiile, oboseala accentuat\u0103, amor\u021beala \u0219i furnic\u0103turile de la nivelul membrelor, sc\u0103derea imunit\u0103\u021bii. Femeile \u00eens\u0103rcinate, fum\u0103torii, persoanele cu boli inflamatorii intestinale sau tulbur\u0103ri gastrointestinale sunt mai predispu\u0219i caren\u021belor de B7.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B7<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">DZR pentru adul\u021bi este de 30 mcg.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B9 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B9 se g\u0103se\u0219te \u00een dou\u0103 forme: folat (forma sa natural\u0103) \u0219i acid folic (forma sintetic\u0103 pe care o \u00eent\u00e2lnim \u00een suplimentele alimentare). Vitamina B9 are un rol important \u00een produc\u021bia de ADN, \u00een reglarea \u0219i sus\u021binerea func\u021biilor sistemului nervos. Este implicat\u0103, ca \u0219i alte vitamine din gama B, \u00een producerea de energie \u00een organism \u0219i \u00een metabolizarea carbohidra\u021bilor. Este o vitamin\u0103 important\u0103 pentru viitoarele m\u0103mici, deoarece contribuie la reducerea riscului de malforma\u021bii congenitale ale f\u0103tului. Studiile arat\u0103 c\u0103, prin aportul de B9 scade nivelul homocisteinei care este asociat\u0103 cu dezvoltarea unor afec\u021biuni precum ateroscleroza sau tromboza venoas\u0103, probleme cardiovasculare sau st\u0103ri depresive.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B9<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Sursele principale de vitamina B9 sunt ficatul (dar se spune c\u0103 acesta trebuie evitat pe parcursul sarcinii), semin\u021bele de floarea-soarelui, sparanghelul, spanacul, anghinarea, varza de Bruxelles, varza kale, lintea, broccoli, n\u0103utul, sucul de portocale\/alte citrice, sucul de ro\u0219ii.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B9<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Principalele simptome care anun\u021b\u0103 o caren\u021b\u0103 de B9 ar fi<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>anemia megaloblastic\u0103 care apare pe fondul caren\u021bei de globule ro\u0219ii \u0219i este anun\u021bat\u0103 de oboseal\u0103 excesiv\u0103, migrene, lipsa poftei de m\u00e2ncare;<\/li>\n\n\n\n<li>iritabilitatea;<\/li>\n\n\n\n<li>tulbur\u0103rile de memorie;<\/li>\n\n\n\n<li>alergii;<\/li>\n\n\n\n<li>sl\u0103biciune muscular\u0103.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen urma deficitului de B9 organismul poate fi afectat de boli renale, boala Crohn sau boala celiac\u0103. De re\u021binut c\u0103 \u0219i fumatul, consumul de alcool \u0219i alimenta\u021bia dezechilibrat\u0103 provoac\u0103 o sc\u0103dere a acidului folic din corp.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 apare \u00een timpul sarcinii, deficitul de vitamina B9 poate cauza malforma\u021bii f\u0103tului.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B9<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">DZR\/Doza Zilnic\u0103 Recomandat\u0103 at\u00e2t pentru femei, c\u00e2t \u0219i pentru b\u0103rba\u021bi este de 400 mcg.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina B12 \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B12 mai este cunoscut\u0103 \u0219i sub denumirile de \u201dvitamina ro\u0219ie\u201d sau cianocobalamin\u0103. Contribuie la formarea globulelor ro\u0219ii, reduc\u00e2nd riscul de instalare a anemiei feriprive, contribuie la reducerea riscului de apari\u021bie a degenerescen\u021bei maculare, sus\u021bine buna func\u021bionare a sistemului nervos, \u00eembun\u0103t\u0103\u021be\u0219te memoria \u0219i echilibreaz\u0103 psihicul, foarte util\u0103 femeilor \u00eens\u0103rcinate, deoarece sus\u021bine dezvoltarea \u0219i mielinizarea sistemului nervos central al f\u0103tului, reduce riscul de apari\u021bie a defectelor la na\u0219tere, a avorturilor spontane sau na\u0219terilor premature.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina B12<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina B12 se reg\u0103se\u0219te \u00een fructele de mare, pe\u0219te, lapte \u0219i produse lactate, ou\u0103, carne, produse pe baz\u0103 de soia, etc.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina B12<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen simptomatologia deficitului de vitamina B12 sunt incluse paloarea pielii, sl\u0103biciunea muscular\u0103 la nivelul membrelor, echilibru precar, tulbur\u0103ri de vedere, de memorie \u0219i de concentrare, iritabilitate \u0219i anxietate, tulbur\u0103ri digestive, epuizare. Exist\u0103 c\u00e2teva afec\u021biuni care conduc c\u0103tre un deficit de B12: infec\u021bia cu Helicobacter pylori, gastrita atrofic\u0103, boala Crohn, parazitozele intestinale, etc.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina B12<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Aportul zilnic de B12 ar trebui s\u0103 fie de 2,4 mcg pentru femei \u0219i de 2,5 mcg pentru b\u0103rba\u021bi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina C \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Se \u0219tie prea bine c\u0103 vitamina C este o surs\u0103 extraordinar de benefic\u0103 pentru imunitate, \u00eens\u0103 efectele acestei vitamine hidrosolubile cunoscut\u0103 \u0219i sub denumirea de acid ascorbic sunt mult mai ample: contribuie la prevenirea infec\u021biilor virale \u0219i bacteriene, ofer\u0103 protec\u021bie organismului \u00eempotriva agen\u021bilor cancerigeni, are propriet\u0103\u021bi antioxidante \u0219i contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii sistemului circulator\/aparatului cardiac, contribuie la buna absorb\u021bie a fierului \u00een organism, stimuleaz\u0103 procesele de biosintez\u0103 a colagenului, hormonilor steroidici \u0219i a unor neurotransmi\u021b\u0103tori. Probabil cele mai folosite suplimente alimentare din lume sunt cele cu vitamina C.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina C<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina C este prezent\u0103 \u00een citrice, varz\u0103 kale, spanac, sparanghel, broccoli, maz\u0103re, ardei ro\u0219u, varz\u0103 ro\u0219ie, ardei iute, varza de Bruxelles, ananas, papaya, fructe de p\u0103dure, cartofi dulci, kiwi, pepene galben, goji etc.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-C-unde-o-gasim.jpg\" alt=\"\" class=\"wp-image-1124\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-C-unde-o-gasim.jpg 1024w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-C-unde-o-gasim-300x169.jpg 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-C-unde-o-gasim-768x432.jpg 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/vitamina-C-unde-o-gasim-585x329.jpg 585w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Semnele deficitului de vitamina C<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Scorbutul sau \u201dboala marinarilor\u201d \u2013 dup\u0103 cum notam \u0219i \u00een prima parte a acestui articol \u2013 este cea mai \u00eent\u00e2lnit\u0103 afec\u021biune asociat\u0103 cu deficitul de vitamina C. Boala debuteaz\u0103 cu oboseal\u0103 accentuat\u0103, s\u00e2ngerarea gingiilor, hemoragii subcutanate sau la nivelul organelor, \u00eent\u00e2rzierea vindec\u0103rii r\u0103nilor.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina C<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru femeile adulte, DZR este de 75 mg, iar pentru b\u0103rba\u021bi de 90 mg. Datorit\u0103 rolului s\u0103u antioxidant, fum\u0103torii pot cre\u0219te doza zilnic\u0103 cu p\u00e2n\u0103 la 35 mg. Pentru copii, aceast\u0103 vitamin\u0103 joac\u0103 un rol esen\u021bial \u00een buna lor dezvoltare iar aportul variaz\u0103 de la 25 mg pentru copiii mici, p\u00e2n\u0103 la 75 mg pentru adolescen\u021bi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina D \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina D sau vitamina soarelui este o vitamin\u0103 solubil\u0103 \u00een gr\u0103simi, ob\u021binut\u0103 mai pu\u021bin din alimenta\u021bie \u0219i mai mult prin ac\u021biunea razelor soarelui. I-am dedicat un articol articol pe care-l po\u021bi parcurge pe \u00eendelete pentru a afla \u0219i mai multe despre beneficiile sale:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nutrific.ro\/blog\/vitamina-d-vitamina-soarelui\/\"><strong>Vitamina D \u2013 vitamina soarelui, o surs\u0103 esen\u021bial\u0103 de s\u0103n\u0103tate<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Printre altele, vitamina D contribuie la buna asimilare a vitaminei A, este eficient\u0103 \u00een tratamentul conjuctivitelor, contribuie la utilizarea optim\u0103 a calciului \u0219i fosforului necesare dezvolt\u0103rii oaselor \u0219i din\u021bilor; al\u0103turi de vitaminele A \u0219i C ac\u021bioneaz\u0103 \u00een beneficiul imunit\u0103\u021bii.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina D<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina D se g\u0103se\u0219te \u00een untura de pe\u0219te, pe\u0219tele gras (somonul, tonul), ficatul de vit\u0103, ou\u0103le, ciupercile, produsele lactate \u0219i, bine\u00een\u021beles, este favorizat\u0103 de expunerea controlat\u0103 la soare (cite\u0219te <a href=\"https:\/\/www.nutrific.ro\/blog\/vitamina-d-vitamina-soarelui\/\">articolul despre vitamina D<\/a> pentru a vedea c\u00e2nd e bine s\u0103 stai la soare ca s\u0103-\u021bi iei por\u021bia de vitamina D)<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Deficitul de vitamina D<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen urma deficitului de vitamina D pot ap\u0103rea carii severe, rahitismul sau osteomalacia.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina D<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Adul\u021bii cu v\u00e2rste p\u00e2n\u0103 \u00een 70 de azi au nevoie de p\u00e2n\u0103 la 15 mcg\/600 IU, iar cei trecu\u021bi de 70 de ani de 20 mcg\/800 IU.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/ce-vitamine-trebuie-sa-luam-zi-de-zi-1024x576.png\" alt=\"Ce vitamine trebuie sa luam zilnic\" class=\"wp-image-1125\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/ce-vitamine-trebuie-sa-luam-zi-de-zi-1024x576.png 1024w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/ce-vitamine-trebuie-sa-luam-zi-de-zi-300x169.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/ce-vitamine-trebuie-sa-luam-zi-de-zi-768x432.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/ce-vitamine-trebuie-sa-luam-zi-de-zi.png 1200w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/ce-vitamine-trebuie-sa-luam-zi-de-zi-585x329.png 585w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina E \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina E este alc\u0103tuit\u0103 din opt compu\u0219i numi\u021bi tocoferoli (alfa, beta, gamma, delta, epsilon, zeta, eta \u0219i theta, cel mai activ fiind alfa-tocoferolul). Aceast\u0103 vitamin\u0103 solubil\u0103 \u00een gr\u0103simi are o puternic\u0103 ac\u021biune antioxidant\u0103, previne oxidarea compu\u0219ilor gra\u0219i, a vitaminei A, a seleniului \u0219i a unor componen\u021bi din vitamina C. Are un rol important \u00een calitate de vasodilatator \u0219i anticoagulant. \u00cencetine\u0219te procesul de \u00eemb\u0103tr\u00e2nire celular\u0103 rezultat \u00een urma oxid\u0103rii. Atenueaz\u0103 st\u0103rile de oboseal\u0103 \u0219i red\u0103 vitalitatea organismului. \u00cempiedic\u0103 formarea cheagurilor de s\u00e2nge. Scade riscul ischemiilor cardiace \u0219i al apari\u021biei crampelor musculare \u0219i c\u00e2rceilor. Contribuie la vindecarea r\u0103nii, la men\u021binerea s\u0103n\u0103t\u0103\u021bii pielii \u0219i a unghiilor. Atenueaz\u0103 simptomele asociate dermatitei atopice \u0219i psoriazisului.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina E<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina E se reg\u0103se\u0219te \u00een special \u00een migdale, avocado, ou\u0103, lapte, nuci, verde\u021buri, cereale integrale, germeni de gr\u00e2u, soia, varz\u0103 de Bruxelles, kiwi.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Deficit de vitamina E<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Un deficit de vitamina E poate duce la sc\u0103derea num\u0103rului de globule ro\u0219ii, la anemie, tulbur\u0103ri de reproducere, degenerescen\u021b\u0103 muscular\u0103.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina E<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">DZR at\u00e2t pentru femei, c\u00e2t \u0219i pentru b\u0103rba\u021bi este de 15 mg.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamina K \u0219i rolul s\u0103u<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Este o vitamin\u0103 solubil\u0103 \u00een gr\u0103simi, cunoscut\u0103 \u0219i sub numele de menadion\u0103. Exist\u0103 trei vitamine K, dintre care K1 \u0219i K2 pot fi produse de flora natural\u0103 a intestinelor, iar K3 poate fi ob\u021binut\u0103 pe cale sintetic\u0103. Are un rol major \u00een formarea protrombinei, o substan\u021b\u0103 responsabil\u0103 cu coagularea s\u00e2ngelui. A\u0219adar, rolurile vitaminei K sunt acelea de a contribui la coagularea rapid\u0103 a s\u00e2ngelui, de a ac\u021biona preventiv \u00eempotriva s\u00e2nger\u0103rilor \u0219i hemoragiilor interne, dar \u0219i de a men\u021bine elasticitatea vaselor de s\u00e2nge \u0219i de a reduce riscul de afec\u021biuni cardiovasculare. \u00cen plus, contribuie \u0219i la buna func\u021bionare a sistemului nervos.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Principalele surse de vitamina K<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamina K poate fi ob\u021binut\u0103 \u0219i din legume cu frunze de culoare verde, din iaurt, g\u0103lbenu\u0219 de ou, ulei de \u0219ofran, ulei de soia, untur\u0103 de pe\u0219te, kiwi, ficat, avocado.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Deficitul de vitamina K<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Un deficit de vitamina K poate duce la malabsorb\u021bia de lipide \u0219i la apari\u021bia diatezei hemoragice (cre\u0219te riscul de hemoragii).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care este doza zilnic\u0103 recomandat\u0103 de vitamina K<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Pentru femei, DZR este de 90 mcg, iar pentru b\u0103rba\u021bi de 120 mcg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dup\u0103 cele descrise mai sus, revenind la \u00eentrebarea din titlu, \u0219i anume \u201dce vitamine trebuie s\u0103 lu\u0103m zilnic\u201d, r\u0103spunsul este intuitiv: toate! Cu ajutorul alimenta\u021biei s\u0103n\u0103toase \u0219i a suplimentelor care ne ajut\u0103 s\u0103 ob\u021binem DZR necesare st\u0103rii de bine, vom avea parte, zi de zi, de un aport complet de vitamine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitaminele, \u00eempreun\u0103 cu bunele lor \u201dcolege\u201d, mineralele, sunt esen\u021biale pentru organismul uman, ajut\u00e2nd la men\u021binerea unui stil de via\u021b\u0103 echilibrat, dar \u0219i la pre\u00eent\u00e2mpinarea apari\u021biei unor probleme de s\u0103n\u0103tate, de multe ori destul de serioase.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recomand\u0103m vitaminele Nutrific<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nutrific.ro\/mega-vita-mine-formula-60-capsule\"><strong>Mega Vita-Mine Formula<\/strong><\/a><strong> \u2013&nbsp; <\/strong>este o surs\u0103 complex\u0103 de vitamine + minerale care au grij\u0103 ca tu s\u0103 fii s\u0103n\u0103tos timp \u00eendelungat. Suplimentul Mega Vita-Mine Formula Nutrific con\u021bine vitamina C (75% din DZR), vitamina E (42% DZR), vitamina D (100% DZR), complexul de Vit B (82 \u2013 100% DZR), plus potasiu, zinc (150% DZR), seleniu, cupru, fier (100% DZR). Cu ajutorul unei singure capsule plus o alimenta\u021bie echilibrat\u0103 po\u021bi beneficia de to\u021bi nutrien\u021bii necesari pentru o bun\u0103 func\u021bionare a \u00eentregului organism. <strong>&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nutrific.ro\/vitamina-c-1000mg-50-capule-xxl\"><strong>Vitamina C 1000 mg<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nutrific.ro\/vitamina-d3-ultra-5000iu-30-capsule\"><strong>Vitamina D3 Ultra 5000 UI<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00cen loc de concluzie \u2013 7 lucruri interesante despre vitamine<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O singur\u0103 \u021bigar\u0103 distruge \u00eentre 25 \u0219i 100 mg de vitamina C.<\/li>\n\n\n\n<li>Consumul zilnic de b\u0103uturi alcoolice poate determina sc\u0103derea drastic\u0103 a nivelului de vitamine B1, B6 \u0219i acid folic.<\/li>\n\n\n\n<li>Vitamina B1 ajut\u0103 la prevenirea senza\u021biei de r\u0103u de mare sau de avion.<\/li>\n\n\n\n<li>Consumul frecvent de alimente care con\u021bin arome \u0219i coloran\u021bi sintetici diminueaz\u0103 activitatea \u0219i eficacitatea sistemului imunitar.<\/li>\n\n\n\n<li>Majoritatea legumelor \u0219i fructelor \u00ee\u0219i pierd cantitatea de vitamine dac\u0103 sunt fierte \u00een ap\u0103 sau preparate la abur.<\/li>\n\n\n\n<li>\u00cen urma unor cercet\u0103ri, s-a demonstrat c\u0103 femeile care iau zilnic suplimente cu vitamina B6 nu mai au un sindrom premenstrual la fel de pronun\u021bat.<\/li>\n\n\n\n<li>85 de grame de ficat de vit\u0103 con\u021bin 0,9 mg de vitamina B6, echivalentul a 45% din necesarul zilnic recomandat.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Referin\u021be:<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamine si minerale <a href=\"https:\/\/www.webmd.com\/vitamins-and-supplements\/vitamins-minerals-how-much-should-you-take\">https:\/\/www.webmd.com\/vitamins-and-supplements\/vitamins-minerals-how-much-should-you-take<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Earl Mindell \u2013 <em>\u201dBiblia vitaminelor\u201d<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Unul dintre cele mai ample \u0219i esen\u021biale subiecte este cel legat de vitamine \u0219i de importan\u021ba pe care acestea le au pentru s\u0103n\u0103tatea organismului. \u201dVia\u021ba nu poate exista dec\u00e2t \u00een prezen\u021ba tuturor vitaminelor esen\u021biale\u201d nota Earl Mindell \u00een celebra \u0219i cunoscuta sa lucrare, \u201dBiblia Vitaminelor\u201d&#8230;.<\/p>\n","protected":false},"author":2,"featured_media":1122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,73],"tags":[119,110,84,83,120,131,124,130,129,127,125,126,128,123,108,121,122,118],"class_list":["post-1113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie","category-sanatate","tag-ce-vitamine-trebuie-sa-luam-zilnic","tag-multivitamine","tag-nutrific","tag-stil-de-viata-sanatos","tag-vitamina-a","tag-vitamina-b1","tag-vitamina-b12","tag-vitamina-b2","tag-vitamina-b3","tag-vitamina-b5","tag-vitamina-b6","tag-vitamina-b7","tag-vitamina-b9","tag-vitamina-c","tag-vitamina-d","tag-vitamina-e","tag-vitamina-k","tag-vitamine"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ce vitamine trebuie s\u0103 lu\u0103m zilnic - Nutrific Blog<\/title>\n<meta name=\"description\" content=\"Vitaminele sunt esen\u021biale pentru via\u021b\u0103. 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