Santé nutritionnelle: 19 vitamines et minéraux clés dont votre corps a besoin

Vitamine A

Vitamine A is a fat-soluble vitamin that is necessary for the proper function of the immune system vision and cell growth and differentiation. It acts as an antioxidant in cells and helps repair damage. It also helps ward off age-related macular degeneration (AMD) a leading cause of vision loss. Vitamine A is found in foods like liver meat fish and dairy products. Another compound called beta-carotene is found in orange fruits and vegetables including cantaloupe carrots mangoes sweet potatoes and apricots. It is also found in spinach red peppers and broccoli. The body converts beta-carotene into vitamin A.

Vitamine B1 (thiamine ou thiamine)

La vitamine B1 ou la thiamine est une vitamine dont le corps a besoin pour le métabolisme énergétique et la fonction et le développement de la croissance cellulaire. La thiamine est également nécessaire pour la bonne fonction du cerveau. On le trouve dans le poisson à viande et les grains entiers. Les céréales de petit-déjeuner sont souvent enrichies avec de la vitamine B1. Les femmes enceintes ou allaitées nécessitent de plus grandes quantités de thiamine. Les personnes souffrant de certaines conditions, notamment le diabète du VIH et la dépendance à l'alcool, ont souvent de faibles niveaux de cette vitamine. Les personnes qui subissent une chirurgie bariatrique peuvent souffrir d'une carence en thiamine en raison de la malabsorption. Les symptômes de la carence en thiamine comprennent la perte de mémoire de perte de poids la faiblesse musculaire de la faiblesse cardiaque et les signes et symptômes mentaux.

Vitamine B2 (riboflavine)

La vitamine B2 ou la riboflavine est une vitamine dont le corps a besoin pour produire de l'énergie et faciliter la fonction et le développement de la croissance cellulaire. Il est également utilisé pour métaboliser les médicaments et les graisses. La vitamine est jaune vif. Il se trouve dans les viandes d'organes œufs du lait viandes et légumes maigres. Les céréales et certains grains sont fortifiés avec de la riboflavine. Les personnes végétariennes ou végétaliennes peuvent devenir déficients en riboflavine. La riboflavine supplémentaire peut être un traitement efficace pour les personnes souffrant de migraines. Prendre un supplément de riboflavine peut faire tourner une couleur jaune vif.

Vitamine B3 (NIAC)

La vitamine B3 ou la niacine est une vitamine B que le corps utilise pour convertir les aliments en énergie et la stocker. Il aide également la fonction des nerfs et favorise la santé des tissus cutanés et du système digestif. La niacine se trouve dans les œufs de lait de thon en conserve viandes maigres poissons arachides légumineuses et volaille. Vous pouvez trouver de la niacine dans des œufs de lait de riz viandes maigres arachides aux légumineuses de volaille et des céréales et des pains enrichis. Une carence en vitamine B3 est appelée pellagra. Les symptômes de la maladie comprennent les problèmes mentaux des problèmes digestifs de la démence et la dermatite. En tant que complément, des doses normales ou de grandes nacines peuvent produire un rinçage qui inclut la rougeur une sensation de chaleur sur la peau et les démangeaisons ou les picotements dans le visage du visage ou de la poitrine supérieure. Évitez de boire de l'alcool et de boire des boissons chaudes lorsque vous prenez de la niacine car cela peut aggraver le rinçage. Les nouvelles formes de vitamine (acide nicotinique et nicotinamide) minimisent ou éliminent complètement le rinçage.

Vitamine B6

Vitamine B6 is a B vitamin that is needed for more than 100 different reactions in the body. It is critical for proper brain function to manufacture neurotransmitters and it helps regulate mood. The vitamin may protect against colorectal cancer memory loss and premenstrual syndrome (PMS). Good sources of this vitamin include beef liver lean meat legumes fish leafy greens starchy vegetables like potatoes and fruits (excluding citrus fruit). Fortified cereals have the vitamin too. Vitamine B6 deficiency may result in muscle weakness irritability depression nervousness trouble concentrating and short-term memory loss.

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Vitamine B12

Vitamine B12 or cobalamin is a vitamin that helps you break down food for energy. Your body uses it to form red blood cells and DNA. You also need it for proper neurological function and to make SAMe a compound your body needs to make genetic material proteins hormones and fats. Vitamine B12 is found in clams liver fortified cereal fish meat dairy products and eggs. A vitamin B12 deficiency may lead to fatigue weakness constipation weight loss loss of appetite and neurological trouble including depression memory problems confusion dementia difficulty with balance and numbness and tingling in the hands and feet. People at risk for B12 deficiency include those with gastrointestinal disorders that affect nutrient absorption (celiac disease pernicious anemia atrophic gastritis) vegetarians and pregnant women or those who are lactating who are vegetarians. Their infants may suffer from B12 deficiency as well. People in these groups should take a vitamin B12 supplement.

Vitamine C

Vitamine C (also termed ascorbic acid) is an antioxidant vitamin that your body needs to maintain healthy bones skin and muscles. Good food sources of vitamin C include lemons papaya strawberries orange juice kiwi bell peppers cantaloupe broccoli and other types of fruits and veggies. Most people easily get enough vitamin C in their daily diets. Contrary to popular belief vitamin C does not prevent colds but it may help shorten the duration of the common cold if you take a supplement regularly. Vitamine C is a water-soluble vitamin so you need to eat vitamin C rich foods regularly or take a supplement to make sure you always maintain adequate levels. A deficiency of vitamin C was a cause of scurvy (swollen bleeding gums loose teeth and poor wound healing) in sailors and others who had diet lacking in fresh citrus fruits and vegetables. Although claims of vitamin C in high doses effectively treats coronavirus COVID-19 there is no science to back up this assertion.

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Calcium

Calcium is a critical mineral that helps make up your teeth and bones. It is also necessary for muscle contractions including the proper functioning of the heart. Good food sources of calcium include milk yogurt and cheese. Broccoli and green leafy vegetables like kale also have calcium. Sardines and salmon with bones supply calcium. So do calcium-fortified orange juice and cereal. Daily calcium requirements differ due to your age and gender. Some groups of people are at risk for having inadequate calcium levels. Postmenopausal women vegans vegetarians and women who do not have their periods due to anorexia or excessive athleticism may have inadequate calcium levels. Ask your doctor if you should take a calcium supplement. If you take any medications ask your doctor or pharmacist whether or not calcium supplements interact with anything you are taking.

Chrome

Chrome is a so called trace mineral meaning humans require small amounts of this nutrient. Your body uses chromium to regulate blood sugar. Good food sources of chromium include broccoli grape juice English muffins potatoes and garlic. You may excrete more chromium in your urine if you are sick stressed or are a woman who is pregnant or lactating. Strenuous exercise can deplete chromium stores too. Eating a diet that is high in simple sugars the kind your body breaks down easily encourages the loss of chromium. Chrome supplements are touted as weight loss aids but there is no scientific evidence that supports these claims.

Vitamin D

Vitamin D is a fat-soluble vitamin that the body needs to regulate cell growth combat inflammation and enhance immune function that may help your body to fight infection (even viral infections like coronavirus COVID-19 SARS-CoV-2). Vitamin D works with calcium to maintain strong healthy bones and help prevent osteoporosis. Good sources of vitamin D include fatty fish like salmon mackerel and tuna. Smaller amounts are found in egg yolks. Fortified milk and orange juice may contain vitamin D as well. The best way to get vitamin D is to spend approximately 10-15 minutes outside in the sun on a clear day without sunscreen. Your skin manufactures vitamin D when you get sun exposure. Be careful not to burn! Excess sun exposure and sun burns increase the risk of skin cancer.

Vitamine E

Vitamine E is an antioxidant vitamin that protects cells against free radicals. Free radicals may be produced by things that can harm cells and tissues including pollution cigarette smoke sunlight and more. Good sources of vitamin E include wheat germ oil sunflower seeds almonds hazelnuts and peanuts. Nut butters are good sources of vitamin E. If you are allergic to nuts smaller amounts of vitamin E are found in safflower oil sunflower oil broccoli leafy vegetables and spinach. However some people with bleeding problems or who take drugs that may increase bleeding should discuss with their doctor about avoiding high levels of vitamin E that may increase their risk of bleeding.

Acide folique

Le folate est une vitamine B. Des sources naturelles se trouvent dans les légumes à feuilles vertes noix de viande haricots de volaille fruits œufs de fruits de mer grains épinards de foie asperges et choux de Bruxelles. Certaines céréales et autres aliments sont fortifiés avec une forme de vitamine appelée acide folique. Il faut faire de l'ADN. Il empêche également les malformations congénitales dans le cerveau et le spina bifida. Il est essentiel que les femmes enceintes et les femmes qui ont l'intention de devenir enceintes obtiennent des niveaux adéquats de folate dans leur alimentation. Un supplément peut être recommandé. Les vitamines prénatales pour les femmes contiennent souvent environ 400 microgrammes d'acide folique. Les personnes qui souffrent d'alcoolisme ou qui souffrent de troubles du malabsorptif comme la maladie cœliaque ou la maladie inflammatoire de l'intestin (MII) peuvent souffrir d'une carence en folate. Demandez à votre médecin si un supplément est en ordre si vous avez ces conditions.

Vitamine K

Vitamine K is a nutrient that is necessary to maintain healthy bones. It serves as a coenzyme or a necessary helper for the production of proteins that aid in both blood clotting and bone metabolism. Vitamine K is found in abundance in leafy vegetables like collards turnip greens spinach and kale. It is also found in broccoli. Smaller amounts are found in soy carrot juice canned pumpkin pomegranate juice and okra. The best natural source of vitamin K that has the greatest amount of this vitamin is a fermented soybean dish otherwise known as natto. Vitamine K interferes with blood-thinning medication like warfarin. Follow your doctor's dietary instructions if you are taking blood thinners.

Iode

Iode is a trace mineral that is critical for the proper function of the thyroid gland. Insufficient levels of iodine may result in goiter an enlarged thyroid gland. Natural sources of iodine include seaweed cod yogurt and milk. Table salt and bread are often enriched with the mineral so iodine deficiency is rare in the U.S. Just as low levels of iodine can be harmful to health and to the function of the thyroid gland high levels of the trace mineral can lead to goiter and hypothyroidism as well. Iode supplements may interact with certain diuretics blood pressure medications and anti-thyroid medications.

Fer

Fer is a mineral that is critical in the body because it is a constituent of hemoglobin the protein that carries oxygen from the lungs and delivers it to tissues. You need enough iron to make healthy red blood cells. A lack of iron causes a condition called iron deficiency anemia. This condition makes you tired because tissues do not receive enough oxygen. Women who are pregnant and those who have heavy menstrual cycles have greater requirements for iron. The best sources of iron include fortified breakfast cereal oysters white beans dark chocolate and beef liver. Smaller amounts are found in spinach lentils kidney beans sardines and chickpeas. If you take an iron supplement take it with a little vitamin C or vitamin C-rich food because this nutrient boosts the absorption of the mineral.

Magnésium

Magnésium is a mineral that is used in more than 300 enzyme reactions in the body. You need it to build proteins and DNA regulate blood sugar and blood pressure manufacture energy and encourage proper nerve and muscle function. Magnésium deficiency may result in nausea vomiting weakness fatigue and loss of appetite. Severe deficiency may lead to numbness tingling muscle cramps personality changes seizures and even heart palpitations. Good sources of magnesium include nuts like almonds cashews and peanuts. Spinach beans and avocados supply a good amount of the mineral. Carbohydrates like cereal bread potatoes and rice contain magnesium. People who have diabetes alcoholism or gastrointestinal disorders that lead to malabsorption may suffer from inadequate magnesium levels.

Potassium

Potassium is a mineral that serves as an electrolyte in the body. It also regulates blood pressure and kidney function. You need potassium for your heart brain and nervous system to work properly. The balance of sodium to potassium in the body is critical for several processes. Most people in the U.S. get too much sodium and not enough potassium in their diets. Potatoes prunes sweet potatoes carrots bananas green leafy vegetables cantaloupe and tomatoes are good sources of potassium. Adults should aim to get about 4700 milligrams of potassium in their diets daily.

Sélénium

Sélénium is a trace mineral your body needs for proper functioning of the thyroid gland and immune system. It is an antioxidant that protects cells and tissues against free radical damage. The best food sources of selenium are Brazil nuts seafood organ meats meat and eggs. Whole grains like brown rice and cereals also contain the mineral. Sélénium deficiency is rare. It may occur in regions where selenium content in the soil is low especially in those who are vegetarian or vegan. Sélénium levels may also be low in those who suffer from HIV and in those who undergo long-term kidney dialysis. Dialysis removes some selenium from the blood.

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Zinc

Zinc is a mineral that is necessary to maintain your senses of taste and smell. Because loss of the sense of taste and smell is likely an early symptom of coronavirus COVID-19 perhaps zinc plays a more significant role in viral immunological response to infection than is currently understood. It is vital to the immune system and your body needs it for wound healing. Zinc is one of the minerals that helps protect your eyes and keeps vision sharp as you age. Good sources of zinc include oysters meat seafood poultry baked beans and yogurt. Small amounts are found in cashews chickpeas cheese oatmeal and almonds. Zinc deficiency may result in reduced immunity growth retardation and loss of appetite. Severe zinc deficiency may cause diarrhea hair loss impotence weight loss slow wound healing and mental lethargy.

Santé nutritionnelle: 19 vitamines et minéraux clés dont votre corps a besoin

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Références:

• Les académies nationales: «Apports de référence alimentaire pour la riboflavine de thiamine niacine vitamine b6 folate vitamine b12 pantothenic à l'acide biotine et choline».
• NIH: 'Calcium' 'chrome' 'folique' 'iode' 'iron' 'magnésium' 'potassium' 'riboflavin' 'sélénium' 'thiamin' 'vitamine a' vitamine b6 '' vitamine b12 '' zinc zinc ''

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