COURSE OF NUTRITION AND FEEDING

CHART OF THE ESSENTIAL VITAMINS

Vitamin	Fuentes But Abundant	Function
Vitamin A (retinol)	Liver, milk, eggs, butter, carrots, spinaches, beets, jitomate, cheap, mango and mammee.	The organism transforms into vitamin A the carotene of fruits and vegetables. Necessary for the membranes of the organism, as the retina, the pleura and those of the digestive system; necessary also for the teeth and the bones.
Aneurine (vitamin B1)	Pig meat, flours and cereals, nuts; peanuts, peas, beans and ajonjolí.	It allows the efficient use of the carbohydrates.
Lactoflavin (vitamin B2)	Milk, cheese, eggs, liver and meat of birds.	Necessary so that the cells liberate energy and they are regenerated
Niacin acid nicotínico	Cereals and flours, liver, lean meat of birds.	Necessary for the cellular metabolism
Piridoxína (Vitamin B6)	Liver, lean meat, whole cereals, milk and eggs.	Necessary it stops in nervous system and the red globules
Pantothenic acid	egg yolk, meat, nuts, cachuates and whole cereals.	Necessary so that the cells generate energy
Biotina	liver, kidney, egg yolk, nuts, peanuts and vegetables.	Necessary for the skin and him circulatory apparatus
Vitamin B12	eggs, meat and milky.	Necessary so that the bone marrow produces red globules for the nervous system
Folic acid	fresh vegetables, meats of birds and fish.	Necessary for the production of red globules
Vitamin C Ascorbic acid	citric, jitomate, sweet pepper, potatoes, strawberries, guavas and sapota.	Necessary to regenerate the bones, teeth and fabrics
Vitamin D	fatty fish, oil of fish liver, milky and eggs.	It is needed to maintain the level of calcium in the blood and for the bony growth; partly it produces it the skin for action of the solar rays.
Vitamin E (Tocopherol)	vegetable oils and many other groceries	Necessary so that the fabrics use the fats and for the cellular membranes
Vitamin K	vegetables of big leaves and of dark green color.	Necessary for the normal clotting of the blood

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