<body><h1>Folic acid:</h1><p>Many people may have what the Canadian researcher Botez at the University of Montreal calls “Folic Acid Deficiency Syndrome”.More than 25 research studies were conducted between the years 1966-1990 in the world.All of them showed folate deficiency in people with mental illnesses, like mental confusion, or depression and schizophrenia in the elderly.But folic acid deficiency affects also young people, and changes may occur at all ages, including poor concentration, mood swings, unusual introversion, and deficient attention in children.In a famous test, a scientist examined his will to eat food lacking folic acid for a period of three months, after which he complained of insomnia, memory lossand anxiety, and those symptoms had disappeared within two days of starting having folic acid.It is not entirely clear how folic acid relieves depressive episodes, but it is known that a lack of folic acid leads to a decrease in the secretion of the natural cerebral antidepressant called “serotonin”, and thus the availability of folic acid leads to an increase in the secretion of serotonin, and relief of depressive episodes. .On the other hand, there is a phenomenon that warrants attention:There is an amino acid called homocysteine, and it accumulates in the blood when folic acid is lacking. The possible result is narrowing and hardening of the carotid arteries, as well as the small cerebral blood vessels that supply the brain with oxygen and glucose, and this may be behind vascular dementiaand strokes. Vitamin 6B and B12 have their roles as homocysteine inhibitors, but folic acid is the most powerful.(More detail on that later)Warning: The effects of folic acid may interfere with antispasmodic drugs, and may obliterate symptoms of pernicious anemia or stubborn anemia.Be sure to take vitamin B12along with folic acid.</p><h2>Vitamin B12</h2><p>The compound Cyanocobalaminbecause it contains an atom of the mineral cobalt, which was discovered in 1948.Its absorption is linkedto the presence of calcium ions, and a substance of a glycoprotein naturethat’s secreted by the inner lining of the stomach in preparation for absorption into the final section of the small intestine.60% of it is stored inthe liver and 20% in the muscles and brain.</p><p>In an adult human, the reserve of vitamin B12is estimated at milligrams (which suffices the bodyfor several years), while the reserve is 25micrograms in a newborn, or age of 250-400 days. It works onconverting homocysteine into methionine, with the participation of a methylroot of folic acid, thus preventing the elderly from developing Alzheimer’s disease, which affects memory to a large extent. It is also included in the synthesis of the DNAmolecule and the RNA molecule. Its toxicity is very weak.</p><h2>Food content of vitamin B12Microgram/ 100 g fresh consumable)</h2><p>image</p><p>(1) Adult human need does not exceed 5 micrograms per day.</p><p>After the age of fifty, the nervous system may become less able to absorb vitamin B12, which is a very important substance for the health of the nervous system, and a deficiency in this vitamin makes a person more likely to suffer from depression, memory problems, and many people suffer from these disorders without paying attention to them.It is advised to eat a reasonable amount of carbohydrates and not to overload proteins.-The increase in the amino acid tryptophan, which comes from proteins and is the building block of serotonin (mood elevator) leads to the building of this amino acid outside the brain in the absence of insulin that facilitates its passage to it.The result is less tryptophan in the brain, so less serotonin and thus depression.-On the contrary, carbohydrates stimulate the secretion of insulin, passage of tryptophan to the brain, and serotonin rises, so depression decreases or disappears.Usually deficiency in vitamin B12is not caused by malnutrition, and it is not possible to rely on food rich in vitamin B12 to avoid its deficiency, especially in oldages, and a person lives on his stock of vitamin B12 until itruns out, and then the digestive system begins to feel its deficiency.As a result of this deficiency, the outer layers of nerve fibers gradually begin to erode, resulting in neurological disorders such as loss of balance, muscle weakness, urinary incontinence, mood impairments, dementiaand psychosis. This condition is usually described as “false aging.”Everyone over the age of 50 should take a vitamin B12 supplementto protect itself from nerve damage due to a deficiency of this vitamin caused by malabsorption or atrophic gastritis.</p><h2>Vitamin C or ascorbic acid:</h2><p>It is the most availablevitamin in our minds, as it is important for increasing the absorption of iron in food, for the formation of collagen that binds between connective tissues, and works as an antioxidant, protects the skin from dehydration and increases the body’s immunity, and there are studies confirming its ability to be absorbed through the pores of the skin.It is advised to take vitamin C in the necessary amounts, and in the event that more of it is consumed, the positive effect of the vitamin may be reversed, and it becomes negative for a person, leading to irritation in the urinary system, teeth, mouth, gingivitis and diarrhea.Smokers are required to double what is required fornon-smokers, because smokers consume 50% more than non-smokers, and it increases in men more than women, and this may be due to their low intake of vegetables and fruits.Vitamin C deficiency may lead to loss of dental filling and recurrence. Excessive intake may lead to the formation of stones in the urinary tract in people who are predisposed to this (Please take precautions when using these tablets).Chronic deficiency of vitamin C also leads to gout, represented by bleeding and pain in the gums, swollen joints, anemia and blue bruising in the body.Most fruits, especially citrus fruits, contain this vitamin, as well as some vegetables.This vitamin is taken naturally or synthetically in cases of cold and fatigue in general.A healthy adult needs 20 mg per day, pregnant women need 100 mg per day, children need 50 mg per day, and infants need 20 mg.Heat destroys vitamin C and its effect is relatively diminished. The percentage of loss in this vitamin ranges from 55-75% if boiled, and it drops to 30-40% in the case of exposure to water vapor only.Vitamin C has a role in breaking down histamine into aspartic acid in the presence of copper, and it plays an immune supportive role against the emergence of histamines.Vitamin C is a powerful antioxidant that has the ability to cross the blood-brain barrier, and it contributes to the synthesis of neurotransmitters such as dopamine and to protect cells from harmful free radicals, and it is able to reactivate another antioxidant, Glutathione.The peer reviews point to the role of vitamin C as a link between mental function and strokes, and that vitamin C deficiency is an equal risk factor for diastolic hypertension in fatal strokes. Whereas, the clinical deficiency (which is not sufficient to show symptoms) portends a cognitive impairment in the elderly.During a stroke, the disruption of oxygen and glucose destroys brain cells. In their study of Hibernation, the scientists found that blood flow to the brain decreases dramatically, by 90% and maybe more.However, at the same time, vitamin C levels in the blood rise by 140%, as well as double the percentage in cerebrospinal fluid, and remain high throughout the winter.</p><p>Scientists believe that this accumulation of vitamin C isa divine factorin order to protect the animals’ brains from the flow of free radicals when the blood flow returns to normal and the brain cells begin to vigorously burn oxygen again.As for how vitamin C affects the brain, more than 400 medical articles have been published so far to answer this question.One of the researchers says: Vitamin C is one of the most powerful antioxidants and forms a network along with vitamin H, coenzyme Q10, lipoic acid and glutathione.However, vitamin C is more than just an antioxidant, as the transmission of nerve signals runs through the brain, and directly affects its impulses and the synthesis of adrenaline and dopamine, and it is truly in control of the transmission of nerve signals and their harmony in quantity and quality.</p><h2>Vitamin C, Ascorbic Acid, or Ascorbate:</h2><p>It is absorbed in the duodenum and the posterior segment, but it is also absorbed in the mouth. Its absorption is dependent on the presence of a carrier, as well as sodium electrolytes. It’s not stored in a separate location.Organs with high metabolic activity contain vitamin C, including the supra-renal gland, pituitary gland, brain, eyes, thyroid gland, liver and muscles.Half-life: about 20 days.</p><p>Vitamin C provides hydrogen for oxidation reactions, and has a role in the synthesis of steroid hormones. Deficiency leads to a weakening of cellular immunity.Its toxicity is weak.</p><h2>Food content of vitamin CMg / 100 g of fresh consumable</h2><p>image</p><h2>Lipoic acid: It is a vitamin or quasi-vitamin.</h2><p>It is a powerful antioxidant because its small molecules readily pass through the blood-brain barrier, are easily absorbed by brain tissue, and so go very quickly to the rescue of brain cells under attack.It is also soluble in both fats and water, and with this unique composition it is able to perform its action inside the cell, with its lipid and water parts, while other antioxidants are unable to do so. It is also the only one capable of revitalizing the rest of its network (vitamin H, vitamin C, glutathione and coenzyme Q10) and reactivate himself after his depletion in the fight against free radicals.One of the other advantages of lipoic acid is its ability to control blood sugar and insulin levels. It also inhibits protein damage by the effect of hyperglycemia, so that the levels of “final glucose products” that disrupt aging and are formed at high rates in diabetics are reduced.Technically, lipoic acid is not considered a vitamin, because the body can produce it, but this declines with age and at middle age it becomes insufficient for optimal protection.Other researchers believe that doctors can use lipoic acid as a treatment for stroke patients because of its strong antioxidant actions.In Europe, lipoic acid has been used for twenty-five years to treat diabetic neuropathy.In addition, lipoic acid supports insulin function or insulin sensitivity. And it reduces blood sugar in type II diabetic patients (likeadults).It stimulates the production of Glutathione, which is called the antidote for eternal youth, to fight body toxins without fail.Spinach is the richest of foods with alpha lipoic acid, and we find it in the kidneyand hearts of cows, cauliflower, cowliver, tomatoes, peas, boiled cabbage and rice bran, and it’s low in quantities so it doesn’t meet the required needs.</p><h2>Fat soluble vitamins</h2><p>image</p><h2>Watersoluble vitamins</h2><p>image</p><p>It is probably a flavonoid, and it would not be more correct to put itin the class of quasi-vitamin.</p><h2>Coenzyme Q10</h2><p>It acts as a trigger for energy production inside cells and in mitochondria in particular, where energy is synthesized in its known form, ATP.Coenzyme Q10 molecules act as workers in mitochondrial bioenergy plants. The molecules of this aromatic chemist are bio-active, working on transition reactions, moving protons (H+) and electrons (e-) back and forth from one bioenergetic enzyme to another in a continuous cycle, thousands of times every second.Coenzyme Q10 works alongside vitamin H on the parts of fat cells that are most vulnerable to damage: One of the most important causes of cell breakdown, disruption of their functions and possibly total destruction, is the attack on their fat walls, and the subsequent destruction called lipid oxidation, which is the first stage of cell death In general and cerebral cells in particular, as the brain is unable to function as it should due to a lack of coenzyme Q10 and a decline in memory and absorption capacity, and the brain appears more susceptible to neurodegenerative diseases associated with aging.The cells most susceptible to this are those that need more energy, like the brain and heart cells. The role of coenzyme Q10 is key here, as it supports the generation of1-Mitochondria, where they activate complex chemical reactions in order to produce energy. Things are fine if the mitochondria are safe, but as the years pass, these tiny structures are hit by free radicals, and the DNA inside them becomes damaged and the cell’s ability to continue producing energy depends on the ratio of healthy mitochondria to the damaged one. The accumulation of DNA damage as a result ofaging may reduce the numbers of healthy mitochondria to the point that cells become dysfunctional.</p><p>For example, the known mitochondria stopped producing glutathione, a super powerful antioxidantin brain cells.2-Energy by supporting electron transport and inhibiting mitochondrial free radicals.The mitochondria of nerve cells in particular need more anti-oxidant defenses as brain cells burn more energy and fill with fat that should be protected from oxidation if they are to function normally.</p><h2>Warning:</h2><p>Taking anti-cholesterol drugs not only leads to lowering cholesterol levels, but also leads to a reserve depletion of coenzyme 10Q, which calls for care to take the latter also in order to protect the brain and heart.</p><p>After an extensive review of medical research on vitamins and minerals, the Food and Drug Administration in the United States published a list of the risks of nutritional supplements to adults.</p><p>image</p><p>No side effects were observed at this level.</p><h2>Vitamins stability:</h2><h2>Vitamin A:</h2><p>Vitamin A and its precursors have a large number of associated double bonds that make it vulnerable to oxidation easily, but in foods it tends to be stable in the presence of natural antioxidants, and their breakdown is related to several factors such as heat and the presence of oxygen, and this happens quickly in light and the presence of iron and copper.Vitamin A is very stable in butter (as only 5% of it was lost during 9 months ofstorage at -18temperature), while the percentage of vitamin A that was affected by drying and preserving vegetables and fruits by canning (the complete breakdown of carotenoids in air should be within the limits of 10-20% In loose medium under vacuum).</p><h2>Vitamin D:</h2><p>Vitamin D is more stable than Vitamin A, as it is not destroyed by cooking or storage and is not affected by any of the methods of preservation of different foods.</p><h2>Vitamin E:</h2><p>Vitamin E is not stable in light, it is a natural antioxidant, abundant in vegetable oils and plays an important role in the stability of fatty acids in them. However, technological processes may affect their tocopherols content and endanger their nutritional value (during refining, for example, the loss may reach 60%) and this can be explained by the susceptibility of this vitamin to oxidation at high temperature and in the presence of oxygen.Cooking with boiling water makes a loss of 20% of the vitamin E by cooking vegetables. Whereas, frying potatoes in oil leads to a 10%loss only.</p><h2>Vitamin C:</h2><p>It is considered unstable at high temperature, and it oxidizes easily and dissolve with water because it is water soluble.It can also be destroyed in plants by several enzymes (as in the skin of many types of cucurbits) in isolation from air. Adding sulfite to many drinks protects vitamin C from oxidation.It has been observed that there’s a significant loss of vitamin C during the storage of fruits and vegetables, and storage causes the same damage as cooking. And the results indicate that the percentage of vitamin C loss is the same regardless of the different cooking methods, but it is relatively less in the method of cooking on steam under pressure and for short periods of time. Whereas, storing potatoes results in a loss of about 60% of vitamin C.</p><h2>Vitamin B1:</h2><p>Thiamineand vitamin C are one of the most sensitive vitamins. It destroys at a moderate or basic PH level, and it also dissolves in water as it’s water soluble. While it appears stable in light and in an acidic medium, evenif the temperature is 12.</p><p>Vitamin B1 in natural foods is protected by binding to amino acids and proteins, or during absorption fromstarch.For example, carrots can lose 50% of the vitamin during cold storage for 90 days</p><h2>Riboflavin B2:</h2><p>Vitamin B2 also dissolves into boiling or cooking water because it dissolves in water and is most sensitive to light (50% loss during milk exposure to light for 2 hours) Also, a simple loss of vitamin B2in an alkaline medium leadto a lossof vitamin C of up to 50%.</p><h2>Niacin B3:</h2><p>Vitamin B3 is stable in heat, is difficult to oxidize, and is less sensitive to light, but it can be lost in boiling wateras it’s water soluble.</p><h2>Folic acid or vitamin B9:</h2><p>It is stable at a PH degree above 5.It can be partially lost in boiling water and is easy to oxidize, and the loss in the milk sterilization process can reach 100%, and the ascorbic acid has a protective function. In general, preserving vegetables at ambient temperature leads to spoilage (45% of folate within three days and 20% of the same substance at a temperature of +4 for dandelion).All methods of preparing medicines lead to an average loss of 20% of this vitamin</p><h2>Vitamin B6:</h2><p>The biggest loss of this vitamin is in vegetable boiling water. It’s more heat resistant in vegetables than in meat.</p><h2>Other vitamins:</h2><p>Vitamin B5 is very stable at a pH above 6, but it is not stable at an acidic pH of less than 4, and it does not oxidize and is not destroyed by heat.The percentage of loss in it (in carrots and potatoes during boiling or during drying of corn and onions) does not exceed 10%Vitamin B12is stable in heat, but oxidizes rapidly during sterilization. The percentage of loss may reach 20%.Vitamin B12 is heat stable, has little oxidation, but can be inhibited by peroxides.</p><h2>The effect of various technological processes on the vitamin content of foods:</h2><h2>Boiling:</h2><p>Boiling vegetables and fruits leads to a loss of vitamin C and B, as they are 50% soluble in water.The loss is greater in canned vegetables and fruits as a result of multiple processes.</p><h2>Sterilization:</h2><p>This stops all enzymatic activities and destroys all micro-organisms and their toxins byheat. The loss is significant in the case of vitamins A and B1 at temperatures above100 (50%) and the same happens during storage.</p><p>As for vitamin B5, about 25% of it is lost, while other vitamins do not lose much due to this heat. While vitamin C loses about 10-65%, the loss of nutrient vitamins decreases if they arestored at a temperature between 10-12.As for fruit juice, it does not lose vitamin C for a year if it is preserved at +4, and the loss is 25% within a year and 50% within two years if it is kept at +27 temperature.</p><h2>Freezing: (less than -18)</h2><p>It is considered the best wayfor preserving nutrients in terms of nutritional value, taste, color and flavor.Vitamin C is the only one that is exposed to losing 10% of it in this processand it is most likely that some other vitamins are lost during the pre-freeze boiling phase, for example.</p><h2>Drying:</h2><p>Drying causes a loss of many vitamins that are easily destroyed by heat, such as vitamin C.If we carry out the drying process (under vacuum), the loss of vitamin C is minimal.The percentage of loss of dried food is also affected by storage temperature and humidity. The lower the temperature, the lower the loss value, with the increase in humidity, the vitamins are further destroyed.</p><h2>Ionizing radiation:</h2><p>In general, the effect of ionizing radiation is similar to the effect of heat on vitamins, and thiamine is the most affected by 47%and 6% in B2, and niacin is not affected at all.As for B6, it is less stable during this process, while the results for vitamin C appear contradictory, due to the difference in the methods of titration of vitamin C and to the difference in the effect of ionizing radiation on vitamin C from one food to another.</p><h2>Treatment under pressure and heat:</h2><p>The vitamins considered to be stable in heat (E, B8, B5, B3, B12, B6) are very little destroyedand food keeps about20-100% of it. As for the vitamins sensitive to heat or to oxygen, they don’t keep more than 50%, and the shorter the treatment period, the higher the retention rate of the vitamins.</p><h2>Microwaves treatment:</h2><p>This is generally the best way to preserve vitamins. The loss of vitamin C in cabbage does not exceed 10% within 4 minutes, while it is 50% in pressure and heat treatment and 20% in boiling. However, some specialists do not tend to prefer this treatment from a nutritional point of view, and they argue that the advantages of this treatment differ from one food item to another.</p><h2>Foods fortified with vitaminsand with fortified vitamins:</h2><p>Many preserved foods (or no-vitamin foods)lose the bulk of their vitamins during the manufacturing ortreatment process.Therefore, some vitamins and minerals are added to it to compensate for what was lost from it, stabilize its nutritional value, or even improve it, for example adding iodine to salt, fluorine to water, or vitamins B and iron to bread, vitamins A and D for milk and its derivatives, and vitamin E for some vegetable oils as needed. It’s warned against the risk of accumulation in the body.</p><h2>Safety limits ofthe consumption of vitamins and minerals</h2><h2>Mineral elements:</h2><h2>Zinc:</h2><p>Zinc is the least toxic mineral, unlike iron and calcium, it is not stored in the body.The specialists in biochemistry up to the year 1990 had prepared more than 300 enzymes that contain zinc, in addition to what they called “Zinc Finger Proteins”, which have not yetbeen counted.From here, zinc derived its biological importance, and the risk of its deficiency among large segments of the world’s peoples cameout, and according to modern medical studies, it has decreased relatively.</p><p>15 mg daily is recommended for adults and 10 mg daily for children1-10 years.Itshalf-life inserum is 4-38days.Its absorption decreases with age. Zinc has a definite link with copper and iron, but this link is not really “good”. For example, deficiency of copper with an induction of zinc harms the transport of iron, while adding iron is not good for zinc.Zinc is also beneficial to the boneas calcium, and its increasewould improve bone density in women after menopause.Zinc also has an effect in protecting against toxicityby arsenic, selenium and germanium, and against the effects of cadmium and cobalt. The harmful effects of zinc can be summed up in three points: digestive disorders, anemia, and copper deficiency.</p><h2>Selenium:</h2><p>Selenium is toxic, and the margin between toxic and beneficial doses is very small. Hence the difficulty of setting a safety limit for it.The recommended daily dose is between 50-200 micrograms.Selenium deficiency may be related to childhood leukemia and results are very preliminary. We await certainty. Also, selenium deficiency may lead to mutations.In China, they add selenium to table salt, so that its value ranges between (50-100 micrograms per day). This addition has proven effective in preventing hepatitis B and primary liver cancer.Whereas, the addition of 50 micrograms of selenium along with 20 micrograms of vitamin E and 15 micrograms of beta-carotene resulted in the decline of esophageal and stomach cancers in more than 8,000 adults.And other studies, based on garlic rich in selenium, have reached similar results-In regions withwater poor in selenium, an increase in mortality from cardiovascular diseases and tooth decay was observed, and Finland, a selenium-poor country, experienced exacerbation of cardiovascular diseases (especially when the selenium content was less than 45 micrograms per liter of water) until they prepared a program in 1980 to enrich fertilizer with selenium,and the situation of the Finns had already improved after the grains became supplying them with the selenium they need and it has been observed that zinc helps the body to retain selenium.Selenium has a relationship with proteins and methionine, which limits selenium toxicity. It is always better to adhere to the recommended limit for adults, which is 70 micrograms per day from natural sources, and there are things that raise this amount to double as a possible safety limit.</p><h2>Iron:</h2><p>The average person suffices from 1-2 milligrams per day, which is one-tenth of the iron content of a balanced diet.It is very dangerous to increase it. Vitamin C is a stimulant for iron absorption while tea, coffee and bran, calcium, polyphenols and some dietary fibers prevent it from being absorbed in the intestine. Iron deficiency or excess today is a public health issue that must be treated with great caution, especially in the field of industries leading to the loading of certain foodstuffs.With iron, industrialists and the general public must be informed of the inherent dangerIron-enriched foods.</p><h2>Fluorine:</h2><p>It is mainly supplied to people by fluoridation of water in a ratio of 0.7-1.2 milligrams per liter of water. And it is preferable to adhere to the minimum in hot regions.The FAQ specifies the amount of 0.023 milligrams of fluorine per kilogram of weightdaily,which is1.5milligrams for a 65-kilogram adult between 20-59 years old.The international organizations WHO/ FAO usually take into account the needs of the individual according to his age and weight, and focus on the main stages of development, such as the stage of childhood and the stage of adulthood where the need for fluorine is urgent, but it must be controlled from 1.45-2.9 milligrams per day for adolescents. And for children, it is recommended to pay attention to what they use of toothpaste, especially in the first six years.</p><h2>Recently, a table has been made with what they need from the element of fluorine, which is as follows:</h2><p>image</p><p>5 milligrams of fluorine is toxic and dangerous, and can be lethal as 15 milligrams. However, this does not mean that less than 5 mg is non-toxic. It’s always recommended to deal with caution with children’s toothpaste and that they must clean their teeth under the supervision of parents from the third year to avoid the risks of children swallowing the toothpaste. The American Dental Association recommends a maximum of 120 mg of fluorine per tube of toothpaste. Symptoms of fluorosis include: nausea, vomiting, abdominal pain, diarrhea and various pain.Heavy tea consumption increases the intake of fluorine, and it may reach 3 mg / day. On the other hand, it has been observed that some medical treatments with sodium fluoride lead to a decrease in insulin production. There is not yet any hypothesis in this regard. Dental clinics in some countries (France, for example) recommend a pregnant woman to increase the proportion of fluorine in her daily diet, starting from the fifth month, from 1-2 milligrams of fluorine per day, in order for her baby’s teeth to grow well later.Mother’s breast milk is poor in fluorine and does not meet the required purpose, especially since the consumption of water or food is very limited inthe newborn.</p><h2>2-Vitamins:</h2><p>Fat-soluble vitamins are generally more toxic than water-soluble vitamins because they are easy to stock up with, with the exception of vitamin E.</p><h2>A-Fat soluble vitamins:</h2><h2>Vitamin A</h2><p>Excessive vitamin A leads to two types of diseases with different symptoms:</p><p>-Accumulation poisoning leads to several non-specific disorders. Carotenoids are not toxic to humans.</p><p>-Excessive consumption of vitamin A in a pregnant woman causes serious birth defects.</p><p>Vitamin A has a role in growth, reproduction, vision and cellular proliferation. Vitamin A deficiency in 2000 was the cause of blindness in hundreds of thousands of children and the death of tens of thousands of them in many developing countries (or what is known as the Third World).</p><h2>Symptoms of chronic hypervitaminosisof Vitamin A:</h2><p>In children: loss of appetite, drowsiness, itching, cracked skin and lips, disturbances in liver function, bone pain, developmental disorders, premature calcification of cartilage.</p><p>In adults: loss of appetite, high fever, diarrhea, nausea, vomiting, insomnia, headache, cough, cracking of the skin, dryness of the skin and surrounding areas, broken nails, disturbance in liver function (cirrhosis) and bone pain.As for hypervitaminosis in pregnant women, it leads to serious congenital malformations in the fetus, as mentioned above, including atrophy or loss of the left ear or left eye, incomplete heart, partial deafness, deformed ears, deformation of the skeleton, prominent forehead and renal failure.</p><p>The safety limit for vitamin A is estimated at 25000 IU per day. This limit can be affected by the age and the physiological condition of the individual. The authorities in France and America advise the woman, during her pregnancy, to limit it to one third of this amount of vitamin A: 8000 IU per day.</p><h2>Vitamin D:</h2><p>Vitamin D2 and D3 do not come entirely from food. Rather, a portion of D3 is synthesized by the body itself in the deep layers of the dermis if the skin is exposed to ultraviolet rays at wavelengths between 290-315 nm. Exaggerated exposure reducesD3 production, transforming the latter into ineffective photoisomerization derivatives.</p><p>For adults, the threshold dose is 1000 IU per day (25 micrograms) per day, which is two and a half times less than the estimated daily requirement, while the upper limit is 50 micrograms per day. The minimum dose for children under two years is 2000 IU, which corresponds to the child’s needs in this regard. </p><h2>Vitamin D toxicity:</h2><p>Acute or chronic increase in vitamin D leads to very dangerous consequences including calcium overload, renal insufficiency, loss of appetite, nausea, weight loss, growth interruption in children, stubborn fever, dehydration, high arterial pressure, and may eventually lead to deposition Calcium in tissues, especially the kidneys, the urinary tract, the linings of blood vessels, muscles and ligaments.As for vitamin D for pregnant women, it is very sensitive, and great care is taken in giving it by specialists. Often a dose of between 40-1000 IU daily from the sixth month is recommended.</p><h2>Vitamin E:</h2><p>Its toxicity is very weak.There are eight chemical compounds characterized by vitamin activity under the name vitaminE(4 tocopherols and 4 tocotrienols), the most active of which is alpha-tocopherol.Vitamin E does not alter the cholesterol level much (as is rumored about it), and if itdid something similar, it’s increased by 8%, while HDL remained stable or to a slight increase. Studies on this topic are very recent and incomplete yet.There is an important note made by the specialists that high doses of this vitamin do not work in the case of people deficient in vitamin K.This interference in the activity of vitamins E and K leads to prolonged bleeding time and harms factors leading to blood clotting, as well as the action of vitamin E interferes with the intestinal absorption of vitamin A. Vitamin E deficiency has also been observed in premature infants (born before the normal pregnancy period) and whose weight does not exceed 1.5 kilograms at birth, which puts them at risk of septic infections.Specialists also advise their patients, who are smokers, alcoholics, people doing heavy work, weightlifting, and convalescents, with daily doses between 100-300 milligrams of vitamin E, with special attention to old smokers who may experience a brain hemorrhage if they take vitamin E for several years at daily doses of 50 milligrams as a result of the act.The safe limit for dietary intake of vitamin E is 60 IU per day (that’s 40 milligrams).</p><h2>B-Water-soluble vitamins:</h2><p>It is generally considered to be non-toxic as it can’t be stored in tissues except for vitamin B6 and B3. High doses of vitamin B6 cause sensory nerve injuries such as disturbances in walking and numbness in the limbs that disappear when the cause is removed.In any case, it is prohibited for those with Parkinson’s disease, and doctors avoid prescribing this vitamin in high doses.The safety dose is 5 milligrams per day for women and a little more for men. High doses of vitamin B3 provoke expansion of blood vessels.Nicotinic acid locally activates the release of histamine, as it is a vasodilator, so this vitamin is not usually prescribed to those suffering from stomach ulcers or asthma.High doses of B3 (niacin) are concentrated at three levels: renal (increased excretion), cardiac (arrhythmia), and cutaneous (pruritus), and resolves with the disappearance of the cause.The safety limit is 33 milligrams per day.</p><h2>Folic acid (B9) status:</h2><p>Its toxicity is weak, but high doses lead to a state of tension, insomnia, vulnerability and gastrointestinal complications.A positive link of folic acid and epilepsy cases has also been demonstrated, with the latter being reported to have increased folic acid dose. High doses of folic acid can also mask the symptomsof anemiacaused by Vitamin B12 deficiency. This is so dangerous that a patient’s health condition may go into an irreversible deterioration.</p><p>Therefore, according to the relevant global recommendations, itis not usually allowed for more than 0.4 milligrams of folic acid in vitamin preparations, and it is not permissible to give this vitamin (folic acid) alone at a dose of more than one milligram per day.</p><h2>Biotin (B8) status:</h2><p>No toxicity has been observed for this vitamin. It can be prescribed in some casesat doses of 10 milligrams a day for several months.</p><h2>Pantothenic Acid Status (B5):</h2><p>Animals can tolerate doses of 200 mg / kg per day over an extended period.</p><h2>Vitamin B12 Status:</h2><p>The maximum dose limit is 10mcg. Its toxicity is very weak, and in rare cases some secondary allergic effects may appear, as mentioned in some studies.</p><h2>Vitamin C:</h2><p>A person’s tolerance to vitamin C is not completely known.It is assumed that it can’t be stored in the body, so, it has no reserve.Vitamin C is absorbed almost completely in the small intestine and is related to sodium.</p><p>There is an inverse relationship between dose administered and the percentage of dose absorbed. That is, the higher the dose taken, the lowerthe percentage of the absorbed dose, and vice versa.When a person consumes a single dose of vitamin C, the percentage of vitamin C rises rapidly in the blood plasma and is distributed to the tissues where its concentration does not change much at higher doses.It seems that the concentrations of vitamin C in the human body usually do not exceed 20-35 milligrams per kilogram of weight per day.</p><p>A person cannot biologically break down ascorbic acid into charcoal gas in normal cases, allowing it to be excreted in the urine after being re-filtered and absorbed in a large proportion, and the body does not completely get rid of ascorbic acid unless its percentage in the plasma exceeds its percentage in the kidneys. Therefore, a person can bear a daily intake of large amounts of vitamin C, between 15-30 grams.</p><p>As for the life-long safety limit, it is about 15 milligrams per kilogram per day, about one gram per day for an adult human weighing 65 kilograms.</p><h2>Safety limits for vitamins in addition to daily foodintake:</h2><p>Regarding thiamine, riboflavin, biotin, pantothenic acid and vitamin 12 B, the information available can’t give us a definite limit due toabsence of confirmed observations.</p><h2>Safety limits for some minerals, including food intake (foods, beverages, additives)</h2><p>image</p><p>No safety limit has been established yet for other minerals.</p><p>It’s worth noting that the safety limits mentioned above should not be, in no way, an encouragement to consume these vitamins and minerals in specific doses, but rather according to what the individual needs from them, and from their natural food sources first.</p><h2>Vitamins and Cancer</h2><h2>Vitamin A:</h2><p>Numerous pathological investigations indicate that consuming green leafy vegetables reduces the risk of tracheal and lung cancer in humans, and it appears that there is a common confusion in the term vitamin A as to what it contains of retinol or beta-carotene, and other carotenoids.</p><p>Studies have shown this in smokers, where a clear lack of retinol has been observed. Cancer often affects smokers who have genetic predispositions. It is clear that the availability of retinol compounds inhibits the genetic expression leading to the emergence of malignancies. As for the exact role of various nutritional compounds that’s lined to vitamin A, it is not yet clear.</p><h2>Vitamin D:</h2><p>There is little data on vitamin D and cancer. Calciferol receptors have been taken from carcinomas in humans. The role of this molecule (vitamin D) in cellular differentiation has been proven. Research is underway for the common pathway of this vitamin in cancer cases, vitamin E.</p><p>Few studies have addressed the role of this vitamin in preventing cancer. Low serum concentrations of tocopherol have been observed in breast cancer patients. Empirically, alpha-tocopherol inhibits the formation of Nitrosaminescarcinogens. Despite this hypothesis, there isfew informationthat support it, while vitamin E can help repair tissue damage fromradiation injuries.</p><h2>Vitamin C:</h2><p>The relationship between vitamin C and cancer is based on an inverse relationship between the frequency of cancer and the consumption of foods rich in vitamin C.There are two sites in which cancer may appear: esophagus andstomach. The action of vitamin C that inhibits the emergence of carcinogens nitrosamines could be a reasonable hypothesis and this has been proven through experimental data.</p><h2>How do these nitrosamines form?</h2><p>A condensation reaction takes place in an acidic medium of nitrite groups (coming from contaminated drinking water or unclean vegetables) with secondary or tertiary amines that are widely distributed in food or medicine.However, the role of vitamin C in controlling the emergence of some cancers remains unproven, and so does his role in the treatment.</p><h2>Vitamins B:</h2><p>The participation of these vitamins in controlling enzymatic activities indicates a possible role in the mechanisms of activation or inhibition of some substances that promote carcinogenicity. Vitamin B6, for example, by its role in cellular immunity, may have a similar role.But the effect of these vitamins on the process of cancer development under normal nutritional conditions is still very weak. As for vitamin 12B, it increases the resistance of some cancer cells to radiation, which has been proven completely.</p><p>Many vitamins are still in the shadows in the absence of studies on them.Empowering the world of molecular biology today with accurate analytical methods and serious scientific investigations will undoubtedly allow the presumed role of vitamins to be determined more precisely in the emergence of various cancers.Several pharmacological and clinical trials are on the way to suggest some hypotheses.However, the available information does not allow to state that any vitamin is effective in controlling or treating the carcinogenic mechanism in a certain situation.We can certainly put our hopes in the immunological properties of compounds that are no longer vitamins in the traditional sense of the term.</p><h2>New essential vitamins and minerals:</h2><p>New research, some of which was published in the Jama Medical Journal published in the United States, indicated that eating fruits five times a day would reduce the incidence of strokes by an average of 31% compared to those who eat fruits less than3 times a day. The study was conducted on 44,000 men aged 40-75 years. It was also found in another study conducted at the University of Cambridge, UK, and published in Clinical PathologyJournal, that those who eat vegetable salad for a year continuously have a 80% decrease in the incidence of elderly diabetes (type II) compared to those who do not consume vegetables continuously. The study involved1112 peopleaged 40-64 years.</p><p>Nutritionists say: The positive benefit of eating fruits is not due to the vitamins in them, but to trace mineral elements also found in various types of those vegetables and fruits, which can play an important role in fighting many diseases, including vascular disease, heart disease and cancer.</p><h2>Vitamins, cancer and their contrasts:</h2><p>Clinical observations have been made in many cases of cancer (breast, prostate, and its association with a behavior or diet rich in saturated fat at the expense of unsaturated ones, including polyunsaturated ones from the family n = 3)</p><p>On the other hand, it has been observed that vitamin E reduces, for example, the possibility of prostate and anal cancer, but it increases the possibility of stomach cancer, and that the presence of zinc and selenium elements in addition to vitamins reduces that incidence, and vitamin C limits the appearance of cancer cells in the colon and the increase In it harms the kidneys and bladder.</p><p>All this calls for extreme caution in using vitamins as food or medicinal additives due to the contradictions they raise regarding their effects, and it is of course left to the attention of specialists.</p><h2>Special relationships between some vitamins and minerals.</h2><h2>Iron and Vitamin C:</h2><p>Daily amount of iron excreted in humans 1-2 milligrams.</p><p>Women havea total amount of 2500 milligrams.</p><p>Men have atotal amount of 4000 milligrams.</p><p>The amount of iron actually absorbed and useable by the body depends on the amount of adequate food availability and the total iron in human. And if the iron intake is much less than what the body requires daily, the latter uses its stored amount gradually and exposed to causing deficiency.Vitamin C is a reliable stimulant for iron absorption from both animal and plant food sources. The amount of iron absorbed in a meal can be raised five times if there are 500 milligrams of vitamin C available in the same meal, which also helps iron enter the hemoglobin molecule, and works to move the reserve of it in the spleen when necessary.</p><h2>Magnesium, Vitamin B6 and D:</h2><p>The element of magnesium is stored under vitamin B6 and D, which work to introduce it and store it in the cells.</p><p>There’s another relationship, however, forvitamin D that is associated with increased calcium and magnesium absorption. Therefore, taking vitamin D along with calcium practically helps toovercalcification by “draining” the magnesium excreted in the urine, which should be paid attention to.</p><p>Vitamin A is stored in the liver. It is not excreted and released into blood plasma withoutthe permission of the retinol binding protein (RBP) in the liver itself.</p><p>In the event of zinc deficiency, a drop happens in the process of synthesizing proteins, especially short-lived ones, (such as RBP, which works to move vitamin A and release it in the blood plasma). It has been demonstrated that giving zinc additives to some of the patients in need for it improves their visual performance, and it is clear to us that the latter has an actual relationship with vitamin A.</p><h2>Selenium and Vitamin E:</h2><p>The most important function of vitamin E appears to be that it acts as an antioxidant, because it prevents the formation of free radicals in cellular membranes.Vitamin E performs this function in combination with vitamin C and carotenoids according to mechanisms by specialenzymes, including glutathione peroxidase.When the level of the latter (related to selenium) decreases, symptoms of vitamin E deficiency appear, and it has been demonstrated that treatment with additives of selenium leads to a relieving of the effects of vitamin E deficiency and vice versa.</p><h2>Vitaminsmeasuringunits</h2><p>image</p><p>image2</p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p><p><br></p></body>
