<body><h1>Vitamins:</h1><p>Mental activity is the result of the functionof billions of neurons and countless biochemical pathways, and related enzymes, and perhaps a slight nutritional deficiency that we neglect could be the causeof a simple change in the activity of an enzyme, and in combination with other minor changes due to similar deficiencies (which causes a clear decline in some brain functions).The prevalence of nutritional techniques in the preparation of modern processed food indicates the accumulation of evidence about the emergence of a virulent type of marginal or symptomless malnutrition, which affects especially school children because they do not have the levels of vitamins and minerals required to support brain function.It seems logical that the vitamins influence nonverbal intelligence subject to biologics, rather than oral intelligence.This idea has sparked a widespread public and scientific debate in Europe, and some scholars rejected theidea that vitamins might raise IQs. Others disagreed about the proportion of children who would benefit from them, and others tend to conclude that malnutrition is one of the possible causes of school retardation and that vitamins do their work by fixing the decline that happenedto cognitive functions as a result of a marginal deficiency resulting from malnutrition, and this can disrupt psychological functions.For your information, the matter does not depend on food only, but goes beyond it to the biochemistry of the body, as individuals respond differently to their intake of vitamins. Even if children score better results on IQ tests as a result of taking vitamins, it is premature to expect significant changes in their academic performance at that time.What has improved is the child’s mental ability, as for mental performance, it requires more self-effort and cognitive stimulation, and it is usually acquired gradually and the benefit is often slow and later, not immediate, and surprisingly, mental improvement with the effect of vitamins is better for females than for males, and the reason behind that It is not clear, but there is probably an interaction between vitamin B6 in particular and estrogen, the researchers involved assume.On the other hand, other researchers in Germany found that the lack of vitamins (especially group B and vitamin C) negatively affected the functions of the elderly, including memory and mood, especially memory, remembering numbers and words and linking things, which are excitingnew research that proves the ability of vitamins to support the stimulation of mental abilities.</p><h2>Vitamin A</h2><p>Vitamin A is one of the components of the retina of the eye, and it contributes to the maintenance of eye tissues, skin, bones, teeth, and tissues of the respiratory and digestive system, and it supports the immune system and is necessary for reproductive processes, as it helps the formation of sperms and eggs and the development of the placenta and fetal growth.The absence or lack of it leads to poor night vision, especially in malnourished children, or those with a diet in addition to other infectious diseases</p><p>This vitamin is found naturally in foods of animal origin, especially in the liver, eggs and many dairy products and breast milk. Many dark-colored fruits and vegetables contain carotene, which is known as pro-vitamin A and is found in palm oil and green leafy vegetables, and in carrots, sweet potatoes, squash, mangoes, nuts, apricots and tomatoes.Recent research indicates that vitamin A helps prevent some types of cancer, and it can be considered as a cellular antioxidant, helps normal cell growth and division, and helps fight infections in general.It is advised that its daily amount does not exceed 10 milligrams, because its accumulation in the body leads to eye complications in particular, while the need for lactating women increases more than others. The liver is the main store of vitamin A and the increase in it in children leads to loss of appetite, headache and irritability.Some have called vitamin A, through cosmetic products, the “women’s beauty vitamin”: because it maintains the health or integrity of skin, eyes and hair.</p><h2>Vitamin A: Retinol, or provitamin A beta-carotene.</h2><p>It is absorbed in the gastric pylorus and in the duodenum. It is stored in the liver (mainly) and the kidney. Its half-life is several weeks or months. Its mechanism of action isthroughthe augmentation and strengthening the immune system.</p><p>It is advised not to exceed 3330IU / day(Or 10,000 μg of retinol equivalent ER).</p><h2>The food content of vitamin A(Microgram ER/ 100 g of consumable food)</h2><p>image</p><h2>Vitamin D or calciferol:</h2><p>It has two forms:One formed in the body which is D2One found in the food and it is D3Both chemical forms have one major biological role, which is the utilization of calcium in the body’s organs. Vitamin D increases calcium absorption in the intestine, and increases calcium reabsorption in the bones.</p><p>The source of this vitamin is animal food exclusively from fish oils, eggs and milk, especially the milk of cows that graze green grass and exposed to sunlight. It can be synthesized by the skin if it is exposed to sunlight early or before sunset due to the presence of more ultraviolet rays that help to synthesizeitIts deficiency in the body leads to rickets, which is caused by incomplete calcification and deformation of the bones in young children. Deficiency also results in curvature of the bones in adults coupled with joint muscle pain, which is very important for pregnant women and for people who live in areas that do not see the sun sufficiently.It’s not recommended to store this vitamin as medication.</p><h2>Vitamin D: Calciferol or the anti-rickets vitamin.</h2><p>It is absorbed and associated with fat in the gastric pylorus and duodenum, and stored in adipose tissue and muscles, its half-life varies from several days to several weeksIt ensures the absorption of phosphorous and calcium and increases the absorption of the latter in the intestine. An increase in it causes an increase in the percentage of calcium in the urine and causes nausea.</p><h2>Vitamin D content of food (μg / 100g consumable)</h2><p>image</p><h2>Vitamin E:</h2><p>Alpha-tocopherol or the anti-infertility vitamin is absorbed at the level of the gastric and duodenal pyloric, in the presence of bile salts, it is stored in the fatty tissue of the liver and muscles.Its half-life is 15 days.It ensures protection of unsaturated fatty acids in cell membranes from oxidative processes by controlling free radicals. Its toxicity is weak.</p><h2>Food content of vitamin E(Milligrams of D-Alpha tocopherol 100g of consumable)</h2><p>image</p><h2>Vitamin K:</h2><p>It is absorbed in the small intestine in the presence of bile salts and stored in the liver.</p><p>Its half-life is 20 hours, it is not toxic to an adult.</p><h2>Food content of vitamin K.(micrograms to 100g of consumables)</h2><p>image</p><p>Vitamin K was first discovered in Denmark in 1970 and the letter K comes from the word koagulation, meaning coagulation, and it is a fat-soluble vitamin and there are three K1, K2, and K3. K3 is the most active of them and is found in particular in leafy vegetables.Vitamin K is sensitive to light and oxidizing agents, but it is resistant to heat, and there appears to be a relationship between deficiency in this vitamin and the possibility of femur fractures in the elderly, as its deficiency is one of the influences in the case of bone resorption (osteoporosis).</p><h2>B vitamins include:</h2><p>All of these vitamins convert sugars, fats, and proteins into energy and enter into the rebuilding of living tissues. The deficiency of this group, altogether or one in particular, causes severe consequences, including muscle fatigue, paralysis, mental confusion, disorders of the nervous and digestive system, dry skin, and anemia. And cardiopathy.As for vitamin B9 or folate (or folic acid), it works on the formation of red blood cells, and its deficiency leads to anemia, especially in a pregnant woman and her fetus, and may lead to birth defects in it, and with vitamin B12, it reduces the level of homocysteine in the blood (which is a Protein increases the risk of developing heart disease)We find these B vitamins in green leafy vegetables, beans, peas, whole grains, meat, fish, eggs, mushrooms and nuts. Cooking leads to partial or complete damage to some of them.Chinese scientists have recently demonstrated with their experiments on dogs that high doses of folic acid may help prevent stomach cancer, which is one of the most difficult types of cancer to treat.Also, taking a mixture of folic acid and iron reduces by 60% the chances of a dangerous type of leukemia known as lymphoblastic leukemia, which is spread among children.</p><h2>Thiamine or vitamin B1:</h2><p>Or anti-wasting disease Beri BeriIt is absorbed in the intestine. It starts in the pylorus of the stomach and duodenum, and it undergoes phosphorylation in the intestinal cells</p><p>It’s stored in the liver, heart, kidneysand brain.Its half-life is from 9 to 12 daysIt contributes to the decarboxylation process, the transfer of acetyl groups, it’s also an anti-inflammatory to the nerves. its toxicity is very weak.</p><h2>The food content of vitamin B1(Mg of thiamine chloride / 100g consumable)</h2><p>Vitamin deficiency impedes the brain’s ability to use glucose, thus reducing the energy available for mental performance, and its deficiency also leads to an overexcitation of nerve cells, so they work with excessive activity without stopping, so they wither and die.</p><h2>Riboflavin B2, Vitamin G, or Lactoflavin:</h2><p>After phosphorylation, it is absorbed in the intestine and stored in the heart and liver.The half-life of 12% of the vitamin taken is eliminated within 24 hoursIt is involved in many enzymatic mechanisms (in redox reactions), its toxicity is very weak.</p><h2>Food content of vitamin B2(Pure milligrams / 100 g of consumable)</h2><p>image</p><p>Niacin, vitamin B3, PP, or anti-pellagra:</p><p>It is absorbed along the intestine, and stored in the liver, heart, muscles and red cells, and the reserve is sufficient from 2 to 6 weeks.</p><p>The half-life of 20% of the vitamin taken is eliminated within 14 hours</p><p>It contributes to oxidation and influx processes in cells.</p><p>Its hepatotoxicity is up for discussion (in strong doses).</p><h2>The food content of vitamin B3 milligrams of nicotine / 100 g of consumables (without taking into account the contribution of tryptophan)</h2><p>image</p><p>image2</p><p>Niacin is one of the primary stimulants of energy production in tiny cells (mitochondria or biosyntheses). This places it in a privileged position as a defense wall for the brain, as the depletion of energy leads to a decline in the performance of nerve cells, and leads to the accumulation of more free radicals, which in turn lead to cell damage and death.Because the body can synthesize this vitamin, starting from the amino acid tryptophan.Researchers claim that niacin stimulates the transmission of nerve impulses in cells, improving the performance of short-term memory, and supporting the synthesis of proteins needed to convert short-term memory into long-term memory.</p><h2>Note:</h2><p>Black coffee beans are rich in nicotinic acid.</p><p>During roasting, the Trigonelline in fresh green coffee (after demethylation) is converted into nicotinic acid</p><p>The amount of vitamin PPin green coffee seeds ranges from 1-1.2 milligrams per 100 gfresh green seeds and increases to 40 mg after roasting.But coffee in the form of a drink contains no more than 0.7milligrams per hundred milliliters (that isonecup).</p><p>As for coffee in the form of a powder, it contains 20 milligrams per 100 grams of coffee powder.</p><h2>Pantothenic acid or vitamin B5:</h2><p>It is available in foods as coenzyme A and is absorbed after hydration at the level of the intestine, and stored in the liver (as a coenzyme) and in the heart, kidneys and muscles.Its half-life is unknown.</p><p>It is important for any metabolism of sugars, amino acids and fatty acids</p><p>It participates in many biological polarization cycles (Krebs cycle, cholesterol synthesis, etc.). It also contributes to the synthesis of long-chain carbon fatty acids. It is good for hair. Its toxicity is very weak.</p><h2>Pantothenic acid food content(milligrams/100g of fresh consumables)</h2><p>image</p><h2>Vitamin B6, Pyridoxine:</h2><p>It’s absorbed after hydrolysis in the intestine, and at a rate of 95% in the post-duodenal section, it is stored in the muscles and in the liver.Half-life: 60% of the vitamin taken is eliminated within 24 hours.It’s involved in more than 60 enzymatic reactions (amine group transfer and carboxyl radical removal).Its toxicity is weak, but high doses may cause some neurological symptoms.Peripheral symptoms include: numbness in the hands and feet, while deficiency leads to senile immunodeficiency and depression.</p><h2>Food content of vitamin B6 (Milligrams / 100g consumables)</h2><p>image</p><p>The need for vitamin B6 is for all ages, especially in the case of aging, it should be taken in moderate doses. It is needed for the synthesis of neurotransmitters such as serotonin, dopamine, norepinephrine and taurine, and it has a close relationship with the metabolism of amino acids.</p><h2>Biotin, Vitamin B8, Coenzyme R, or Vitamin H:</h2><p>(It is from the word Hant in German, meaning skin):It is absorbed in the post duodenum and terminal area (ileum) of the small intestine, and stored in the liver.Its half-life is unknown.It takes a month of taking Avidin (which is an anti-biotin) for symptoms of vitamin 8B deficiency to appear.Its toxicity is almost non-existent.</p><h2>Food content of vitamin B8(Microgram/ 100g fresh consumable)</h2><p>image</p><p>Biotin has an antioxidant activity that protects cell membrane lipids from lipid peroxidation (rancidity). If this oxidation occurs (by free radicals), blood vessels throughout the bodyget blocked and hardened, including the brain and heart vessels.</p><p>One of the researchers says: “Vitamin H acts as a cell fire extinguisher” extinguishes such bio-excitement (a reaction over serial oxidation) thataffects the accuracy of the transmission of nerve signals. Damaged cell membranes send distorted signals that appear in the form of memory loss and mental deterioration of all kinds.Vitamin H has eight chemical forms: four of them are tocopherols and four tocotrienols known as alpha, beta, gamma and delta.This is the natural form with food.The most common alpha-tocopherol is: d-alpha-tocopherol.Gamma-tocopherol has a unique ability to repel a class of free radicals known as “nitrogenous free radicals, which specifically damage nerve cells. These nitrogen radicals are a major factor in some brain diseases such as Alzheimer’s disease or senile dementia.</p><h2>Folate, Vitamin B9, Folacin, or Folate:</h2><p>It is absorbed in the duodenum, and beyond after hydration, andthis depends on the degree of PHand calcium. It’s mainly stored in the liver. Its half-life is indeterminate.Its role is in the management of monocarbon chains such as methyl, and it contributes to the synthesis of the purine bases, and thus it participates in the synthesis of molecules into cellular DNAand RNA, and here lies its importance for women in the developmental stages of her fetus as it is extremely important for many components of the nervous system, including the metabolism of neurotransmitters in the brain. Its toxicity is weak.</p><h2>The food content in folate or vitamin B9Microgram of free and combined total folate / 100g fresh consumable</h2><p>image</p><p><br></p><p><br></p></body>
