Les vitamines
Biotine
La biotine, anciennement appelée vitamine B8 ou vitamine H, ou encore vitamine B7 dans les pays anglo-saxons, se présente sous huit formes chimiques différentes. Toutefois, seule la biotine D est utile pour l’organisme. La biotine est produite par des bactéries, des moisissures, des levures, des algues et certaines plantes et se trouve ainsi dans de nombreux aliments.
Les concentrations sont toutefois relativement faibles en comparaison avec d’autres vitamines. Le corps peut également produire lui-même de la biotine dans l’intestin. On ne sait toutefois pas dans quelle mesure la biotine synthétisée par l’organisme contribue à couvrir les besoins.
La biotine résiste relativement bien à la chaleur, de sorte que la cuisson n’entraîne que de faibles pertes. Les pertes sont plus importantes lorsque les aliments sont cuits à l’eau, car comme elle est hydrosoluble, la biotine passe dans l’eau de cuisson. On la qualifie parfois de «vitamine de beauté », car elle contribue à la bonne santé des cheveux, de la peau et des
ongles.
Fonctions
Soutien du métabolisme des acides gras et aminés.
Santé de la peau et des muqueuses.
Stimulation de la croissance des cheveux.
Renforcement du système nerveux
Symptômes de carence
Les carences sont extrêmement rares. En cas d’apport insuffisant, on peut observer des symptômes tels que sécheresse ou desquamation de la peau, perte de cheveux, gerçures à la
commissure des lèvres, manque d’appétit, fatigue, dépression ou douleurs musculaires.
Risques en cas de surdosage
Pas de surdosage connu.
Interactions
Aucune interaction positive connue.
– Le blanc d’œuf lie la biotine. Par ailleurs, l’acide pantothénique, lorsqu’il est absorbé en même temps, entre en concurrence avec la biotine pour les mêmes molécules de transport.
L’alcool et les antibiotiques ou les médicaments antispasmodiques entravent probablement l’absorption de la biotine.
Sources
Levure, foie, jaune d’œuf, soja, fruits à coque, céréales.
La viande, les légumes et les fruits contiennent nettement moins de biotine.
Apports recommandés
Adolescents 30-60 µg
Adultes 30-60 µg
Personnes de 65 ans et plus 30-60 µg
Contribution de « 5 par jour »
Pour s’assurer un apport de 40 µg, il faut consommer 250 g de champignons, 660 g d‘épinards, 800 g de petits pois ou de bananes, 1 kg de fraises ou 2 kg de chou rouge.
Folates
Le terme de folates désigne plusieurs composés naturels qui se classent parmi les vitamines hydrosolubles.
L’acide folique, qui est sans doute le plus connu, n’est que la forme synthétique, utilisée dans les suppléments (préparation vitaminées) ou les denrées alimentaires en raison de sa stabilité.
Les meilleures sources de folates sont les aliments végétaux, en particulier les légumes verts et la salade. Mais les produits animaux tels que foie ou jaune d’œuf en contiennent aussi. La viande, le poisson et les fruits sont en revanche pauvres en folates.
Les folates sont extrêmement sensibles à la lumière et à l’air. On peut réduire les pertes dans les aliments en stockant ceux-ci à l’abri de l’air et de la lumière et en les transformant le moins possible.
Les femmes enceintes et allaitantes ont des besoins accrus en folates. De grandes quantités sont nécessaires pour la croissance des tissus durant la grossesse et pour compenser les pertes dues au passage des folates dans le lait maternel lors de l’allaitement.
La teneur en folates des aliments et les besoins journaliers sont exprimés en équivalents-milligramme compte tenu des différentes formes que les folates peuvent prendre. On entend par là la quantité d’un composé de folates qui a le même effet qu’un milligramme de folates.
Fonctions
Constitution de l’ADN et du matériel génétique.
Transformation des acides aminés.
Participation à des processus importants de la division cellulaire.
Fabrication des globules sanguins.
Croissance cellulaire.
Croissance du placenta pendant la grossesse et prévention du spina-bifida (malformation liée à un défaut de la fermeture du tube spinal) chez le nouveau-né.
Symptômes de carence
Fatigue, irritabilité, manque d’appétit, modification de la formule sanguine, anémie.
Durant la grossesse, risque accru de malformations congénitales (p. ex. spina-bifida).
Une carence en folates peut être liée à un déficit en vitamine B12. Il est par conséquent nécessaire de toujours vérifier le statut en vitamine B12 avant d’introduire une supplémentation en
folates.
Risques en cas de surdosage
Aucun effet indésirable n’a été observé chez l’adulte même lors de la prise de quantités importantes sur une durée prolongée.
Interactions
Les vitamines B12, B6 et C améliorent le statut en folates.
– L’alcool, les anti-inflammatoires (p. ex. aspirine, ibuprofène) et les médicaments contre le cholestérol perturbent le métabolisme des folates.
Sources
Légumes à feuilles vertes (p. ex. épinards, rampon), brocolis, asperges vertes, poireau, choux de Bruxelles, noix, cacahuètes, graines de tournesol, jaune d’œuf, foie, lait et produits Laitiers, produits à base de céréales complètes.
Apports recommandés
Adolescents 300 µg
Adultes 300 µg
Personnes de 65 ans et plus 300 µg
Contribution de « 5 par jour »
Pour couvrir les besoins journaliers, il faut 156 g d‘épinards, 187 g de rampon ou de pousses de soja, 20 g de choux de Bruxelles, 234 g d’asperges, 272 g de brocolis, 300 g de melon miel ou 312 g de poireau ou de roquette.
Niacine
Le terme de niacine recouvre deux substances, l’acide nicotinique et la nicotinamide. Toutes deux ont le même effet, car elles peuvent se transformer l’une en l’autre dans le métabolisme.
Elles sont toutes les deux nécessaires à la formation de coenzymes.
Les besoins journaliers dépendent fortement de l’absorption du tryptophane, un acide aminé qui peut également être transformé en niacine. Il faut 60 mg de tryptophane pour obtenir 1 mg de niacine dans l’organisme. Le tryptophane est un composant de molécules de protéines ; on le trouve dans les aliments riches en protéines tels que légumineuses, fruits à coque, produits céréaliers, poisson, œufs et viande.
La nicotinamide se trouve essentiellement dans les produits animaux (viande, abats) ; elle est bien résorbée par l’organisme. Les plantes sont moins riches en niacine et en acide nicotinique. Dans les produits céréaliers tels que le maïs ou le blé, ce dernier se lie par ailleurs à d’autres molécules, de sorte que son absorption par l’organisme n’est pas optimale.
Fonctions
Régulation du métabolisme énergétique.
Soutien de nombreux processus métaboliques, p. ex. formation d’acides gras et de cholestérol.
Bon fonctionnement du système nerveux.
Symptômes de carence
Faiblesse physique, fatigue, manque d’appétit, lésions du système nerveux central, pellagre (dermatite, diarrhée, démence).
Risques en cas de surdosage
Il n’existe aucun risque de surdosage par le biais de l’alimentation. La niacine ne semble pas toxique à hautes doses. Elle peut toutefois déclencher un symptôme de flush avec des rougeurs de la peau, une sensation de chaleur ou de brûlure ou une gastrite. Lorsque la concentration ou l’apport est réduit, les symptômes disparaissent.
Interactions
Aucune interaction positive connue.
– Un statut en fer bas, la vitamine B2 (riboflavine) et la vitamine B6 diminuent la synthèse de la niacine à partir du tryptophane.
Sources
Foie, volaille, viande maigre, fruits à coque, légumineuses, levure.
Aliments contenant du tryptophane (légumineuses, fruits à coque, produits céréaliers, poisson, œufs et viande).
Apports recommandés
(homme/femme)
Adolescents 17 mg /13 mg
Adultes 15 mg / 12 mg
Personnes de 65 ans et plus 14 mg / 11mg
Contribution de « 5 par jour »
Il faut 215 g de chanterelles, 350 g de champignons de Paris, 518 g de pois mange-tout, 680 g de petits pois, 875 g de sureau, de fruits de la passion ou de dattes pour couvrir les besoins
journaliers.
Acide pantothénique
Le nom de cette vitamine hydrosoluble vient du grec «pantos » (partout), l’acide pantothénique se trouvant dans toutes les cellules vivantes.
L’acide pantothénique résiste relativement bien à l’air et à la lumière en comparaison avec d’autres vitamines, mais il est sensible à la chaleur. La cuisson entraîne des pertes qui peuvent atteindre jusqu’à 50 %. Lorsque les aliments sont mis en conserve, moulus ou surgelés, les pertes peuvent aller jusqu‘à 80 %.
La quantité journalière d’acide pantothénique nécessaire n’a pas encore pu être établie clairement. Les valeurs recommandées sont donc des estimations auxquelles on a ajouté une marge de sécurité.
Fonctions
Contribution à la formation et à la dégradation des glucides, des lipides et des protéines.
Transformation des substances nutritives en énergie.
Fabrication de graisses essentielles et de stéroïdes, d’hormones et de neurotransmetteurs.
Formation des globules rouges, des hormones sexuelles et des hormones de stress.
Symptômes de carence
Une carence sévère pendant plusieurs mois peut entraîner des symptômes peu spécifiques tels que maux de tête, fatigue, troubles du transit intestinal, palpitations cardiaques, mauvaise
cicatrisation et hypotension.
Risques en cas de surdosage
Aucun risque connu.
Interactions
Les vitamines B12, A et B6, les folates et la biotine favorisent l’assimilation de l’acide pantothénique.
– L‘éthanol (alcool pur) diminue la teneur en acide pantothénique des tissus.
Sources
Abats, poisson, cacahuètes, champignons de Paris, œufs, lait, légumineuses, produits à base de céréales complètes.
Apports recommandés
Adolescents 6 mg
Adultes 6 mg
Personnes de 65 ans et plus 6 mg
Contribution de « 5 par jour »
Pour couvrir les besoins journaliers, il faut 220 g de bolets, 270 g de champignons de Paris, 430 g de pousses de soja, 660 g de haricots verts, de brocolis, de chicorée ou de maïs ou 880g de chou-fleur ou de pois mange-tout.
Vitamine A (rétinol)
La vitamine A se classe parmi les vitamines liposolubles. On regroupe sous ce nom différents composés chimiques ayant le même effet que la vitamine A dans l’organisme. On trouve la vitamine A exclusivement dans les denrées animales.
On rattache également à la vitamine A les composés de la provitamine A, que l’on trouve uniquement dans les aliments d’origine végétale tels que les légumes et les fruits. On dénombre par exemple plus de 600 variantes de bêta-carotène. La provitamine A et le bêta-carotène sont classés dans le même groupe que la vitamine A, car l’organisme peut les transformer en
rétinol.
Compte tenu des différentes formes sous lesquelles la vitamine A se présente, la teneur en vitamine A des aliments et les besoins journaliers sont indiqués en équivalents-rétinol. On entend par là la quantité d’une forme de vitamine A ou de provitamine A qui a le même effet qu’un milligramme de vitamine A (rétinol).
Fonctions
Rôle important pour une bonne vue en général et pour la vision nocturne en particulier.
Renforcement du système immunitaire.
Protection de la peau et des muqueuses.
Soutien du métabolisme du fer.
Régulation de la formation cellulaire et tissulaire au niveau génétique.
Reproduction, p. ex. développement sain de l’embryon dans l‘utérus.
Symptômes de carence
Mauvaise vision nocturne.
Infections.
Altérations de la peau et des muqueuses.
Troubles de la croissance.
Troubles des organes reproducteurs.
Risques en cas de surdosage
La vitamine A est stockée dans le foie. Pour prévenir un surdosage, il convient d’éviter une supplémentation au moyen de comprimés ou d’aliments enrichis en vitamine A sur une longue période. Un apport excessif peut, à long terme, entraîner des atteintes hépatiques, une desquamation de la peau, des douleurs osseuses, des maux de tête et des nausées.
Interactions
Les vitamines C et E augmentent la stabilité du bêta-carotène.
– Des maladies chroniques du foie et des reins entravent le stockage et le transport de la vitamine A. Une alimentation trop pauvre en protéines, des maladies infectieuses et une mauvaise absorption générale des nutriments diminuent également le statut en vitamine A.
Sources
Vitamine A : foie, jaune d’œuf, lait entier, beurre et fromage.
Provitamine A : carottes, épinards, rampon, côtes de bette, brocoli, courge, mangue, abricots
Apports recommandés
(homme/femme)
Adolescents 1.1 mg / 0.9 mg
Adultes 1.0 mg / 0.8 mg
Personnes de 65 ans et plus 1.0 mg / 0.8
Bêta-carotène
Adolescents 2-4 mg
Adultes 2-4 mg
Personnes de 65 ans et plus 2-4 mg
Contribution de « 5 par jour »
25 g de carottes ou 40 g d’épinards suffisent déjà pour couvrir les besoins journaliers en bêta-carotène (2 mg). Pour ce qui est des fruits, 90 g d’abricots ou de mangue fournissent l’apport quotidien recommandé.
Vitamine B1 (thiamine)
La vitamine B1 fait partie des huit vitamines B hydrosolubles. La thiamine est la première vitamine B qui a été découverte, d’où son nom de B1. En tant que coenzyme, elle participe à de nombreux processus métaboliques. Une coenzyme est un auxiliaire indispensable pour activer certaines enzymes. La vitamine B1 permet de transformer les aliments en énergie par le biais du métabolisme des glucides, des lipides et des protéines, notamment lorsque les fonctions métaboliques sont altérées par une consommation d’alcool élevée, un apport de glucides important, le stress ou une alimentation peu équilibrée.
Dans les céréales, la vitamine B1 se trouve avant tout dans l’enveloppe. Les produits complets ont de ce fait une teneur nettement plus élevée en vitamine B1 que les produits à base de farine blanche. Les carences sont plus fréquentes chez les personnes qui consomment essentiellement des produits raffinés (farine blanche et sucre).
Fonctions
Transformation des aliments en énergie.
Transmission de l’influx nerveux.
Production d’acides nucléiques (ADN, p. ex.).
Bon fonctionnement des nerfs et des muscles.
Symptômes de carence
Fatigue, insomnie, irritabilité, troubles de la concentration, problèmes digestifs, constipation, perte d’appétit, maladies des systèmes nerveux et cardiovasculaire.
Risques en cas de surdosage
A ce jour, on n’a pas observé d’effets secondaires liés à un surdosage, même avec un apport 200 fois plus élevé que l’apport journalier recommandé.
Interactions
Le magnésium favorise la transformation de la vitamine B1 en une forme active ; les vitamines E et C empêchent sa transformation en une forme inactive.
– Les thiaminases présentes dans le poisson cru et l’églefin, de même que les tanins dans le thé et le café, peuvent réduire la disponibilité dans les aliments.
Sources
Produits à base de céréales complètes, légumineuses, pommes de terre, abats, viande pur muscle. La teneur des produits d’origine animale en vitamine B1 dépend de la qualité du fourrage.
Apports recommandés
(homme/femme)
Adolescents 1.4 mg / 1.1 mg
Adultes 1.2 mg / 1.0 mg
Personnes de 65 ans et plus 1.1 mg / 1.0 mg
Contribution de « 5 par jour »
275 g de petits pois couvrent les besoins journaliers de 1,1 mg. Il faut 785 g de maïs, de choux de Bruxelles ou d’asperges pour arriver à la dose quotidienne recommandée.
Vitamine B12 (cobalamine)
La vitamine B12 est, du point de vue chimique, la plus grande et la plus complexe de toutes les vitamines. Cette vitamine hydrosoluble est produite par synthèse microbienne dans le tube digestif des animaux et se trouve donc uniquement dans les produits animaux. Lors de son absorption dans l’organisme humain, elle doit se lier à une glycoprotéine spécifique (facteur
intrinsèque) pour être assimilée au niveau de l‘intestin.
Le foie stocke environ 60 % de la vitamine B12 disponible dans l’organisme ; le reste (20–30 µg) est stocké dans les reins, le cœur, la rate et le cerveau. Par la voie biliaire, une quantité importante de vitamine B12 retourne dans l’intestin, où 65 à 75 % sont réabsorbés et réutilisés. Chez les personnes qui consomment peu de produits d’origine animale ou chez les végétaliens, il s’écoule donc généralement plusieurs années avant qu’une carence ne se manifeste.
Il est essentiel de s’assurer un apport suffisant en vitamine B12, car cette vitamine participe à la production des cellules sanguines et de la gaine qui protège les nerfs et à de nombreuses autres fonctions importantes.
Fonctions
Production des globules rouges.
Synthèse du matériel génétique (p. ex. ADN).
Croissance.
Transformation des nutriments en énergie.
Bon fonctionnement des cellules nerveuses.
Renforcement du système immunitaire et santé cardiaque.
Transformation des folates en une forme active.
Contribution à la production de mélatonine et, par là-même, régulation de la fabrication de quelques hormones.
Contribution à la régulation de l’alternance entre sommeil et veille.
Symptômes de carence
Fatigue, nervosité, fourmillements dans les doigts et les orteils, essoufflement.
Une carence sévère en vitamine B12 peut entraîner des lésions nerveuses.
Les groupes à risque sont les végétariens, les végétaliens, les personnes âgées et les alcooliques. Un déficit en vitamine B12 bloque le métabolisme des folates.
Risques en cas de surdosage
Aucun surdosage connu.
Interactions
Aucune interaction positive connue.
– L’alcool et une carence en vitamine B6 diminuent l’absorption de la vitamine B12. Différents médicaments comme les antibiotiques, les médicaments contre le diabète et contre les maux
d‘estomac, la pilule contraceptive (pilule) entravent l’absorption.
Sources
Denrées animales telles que viande, poisson, fruits de mer, abats, œufs, produits laitiers.
Apports recommandés
Adolescents 3 g
Adultes 3 g
Personnes de 65 ans et plus 3 g
Contribution de « 5 par jour »
Les fruits et les légumes ne contiennent pas de vitamine B12.
Vitamine B2 (riboflavine)
La vitamine B2 est l’une des vitamines les plus répandues dans l’organisme. Elle est présente dans
toutes les cellules vivantes et dans différentes coenzymes. Hydrosoluble, elle est indispensable à la transformation des glucides, des lipides et des protéines en énergie. La vitamine B2 participe à de nombreux autres processus, comme l’activation de la vitamine B6, de l’acide folique et de la niacin ou la production des globules rouges, des molécules de lipides (stéroïdes), du glycogène et de l’adrénaline.
Les besoins journaliers sont essentiellement couverts par des produits d’origine animale, car on ne trouve que de faibles quantités de vitamine B2 dans les fruits et les légumes. La riboflavine est sensible à la lumière. L’exposition de denrées telles que le lait à la lumière du jour peut détruire
jusqu’à 85 % de la vitamine B2. En revanche, la riboflavine résiste à la chaleur et n’est donc pas détruite par la cuisson.
Fonctions
Protection des cellules et de l’ADN grâce à la neutralisation des radicaux libres.
Soutien du métabolisme du fer.
Santé de la peau, des muqueuses et des ongles.
Production de globules rouges.
Amélioration de l’acuité visuelle.
Contribution au bon fonctionnement du système nerveux
Symptômes de carence
Les déficits sont liés à une alimentation insuffisante ou carencée (p. ex. repas irréguliers, régime sur une
période prolongée, ovo-végétarisme ou végétalisme, consommation chronique d’alcool).
Symptômes possibles : modifications au niveau de la peau et des muqueuses (inflammations à la commissure des lèvres, maux de gorge, lèvres ou langue enflées, enflammées), photosensibilité, fatigue oculaire,
problèmes digestifs, fatigue ou dépression.
Risques en cas de surdosage
Aucun risque connu.
Interactions
Les hormones thyroïdiennes stimulent les coenzymes dans le métabolisme ; les anticholinergiques
(médicaments pour le traitement de l’asthme, de la vessie irritable, des troubles du rythme cardiaque, etc.) renforcent l’absorption de la vitamine B2.
– La caféine, le zinc, le cuivre, le fer et la prise de pénicilline et d’autres médicaments peuvent entraver la résorption et l’efficacité.
Sources
Lait et produits laitiers, viande, œufs, légumes à feuilles vertes
Apports recommandés
(homme/femme)
Adolescents 1.6 mg / 1.2 mg
Adultes 1.4 mg / 1.1 mg
Personnes de 65 ans et plus 1.3 mg / 1.0 mg
Contribution de « 5 par jour »
290 g de champignons, 590 g d’épinards, 810 g de graines germées, 860 g d’asperges, de maïs ou
de pois mange-tout, 930 g de petits pois ou un kilo de brocolis ou de choux de Bruxelles couvrent les besoins journaliers (1.3 mg).
Vitamine B6 (pyridoxine)
La vitamine B6 fait partie des vitamines hydrosolubles. On la trouve sous trois formes différentes : la pyridoxine, le pyridoxal et la pyridoxamine. Elle participe à une bonne centaine de réactions enzymatiques dans les processus métaboliques les plus variés. La vitamine B6 revêt une importance vitale, car elle aide le corps à produire de l’énergie et contribue à la transmission des signaux entre les cellules nerveuses. Elle joue également un rôle dans la production des hormones, des globules rouges et des cellules immunitaires. Elle participe par ailleurs à la synthèse de la sérotonine et a ainsi une influence sur l’humeur et le bien-être psychique.
Fonctions
Transformation des aliments en énergie.
Renforcement du système nerveux et de la santé psychique.
Renforcement du système immunitaire.
Production des globules rouges.
Régulation de l’activité hormonale.
Symptômes de carence
Troubles du système nerveux (irritabilité, dépression).
Affaiblissement du système immunitaire (inflammations de la peau et des muqueuses, etc.).
Les carences surviennent généralement en association avec un déficit en autres vitamines du complexe B. Les groupes à risque sont les personnes âgées, les personnes souffrant d’une insuffisance pondérale, les femmes enceintes et allaitantes.
Risques en cas de surdosage
Un apport quotidien supérieur à 500 mg sur une période prolongée peut endommager les nerfs sensoriels. Les troubles disparaissent dès que l’apport journalier se normalise.
InteractionsLes sels minéraux tels que calcium, magnésium, zinc, etc. renforcent l’assimilation et l’efficacité de la vitamine B6.
– La pilule contraceptive, un faible apport de nourriture (p. ex. insuffisance pondérale), une consommation chronique d’alcool et une absorption élevée de protéines entravent l’action de la vitamine B6.
Sources
Les meilleures sources sont la viande de volaille et de porc, le poisson, les fruits à coque, les pommes de terre et les produits à base de céréales complètes. Les fruits et les légumes sont relativement pauvres en vitamine B6.
Apports recommandés
(homme/femme)
Adolescents 1.6 mg / 1.2 mg
Adultes 1.5 mg / 1.2 mg
Personnes de 65 ans et plus 1.4 mg / 1.2 mg
Contribution de « 5 par jour »
Pour couvrir les besoins journaliers (1.2 mg), il faudrait consommer 400 g de poivrons, 430 g de maïs ou de poireau, 460 g de choux de Bruxelles, 480 g de rampon, 280 g de banane, 330 g de fruits de la passion ou 540 g de baies de sureau.
Vitamine C (acide ascorbique)
La vitamine C est probablement la vitamine la plus connue. Contrairement aux animaux, l’homme ne peut pas la produire lui-même. Cette vitamine hydrosoluble participe à de nombreux processus métaboliques et est active dans tout l’organisme. C’est un agent réducteur très puissant, c’est-à-dire une substance qui protège les cellules et les tissus et renforce le système
immunitaire en capturant les radicaux libres qui se forment en cas de tabagisme, de stress, de maladie ou de déséquilibre alimentaire.
La vitamine C est extrêmement sensible à la chaleur, à la lumière et à l’air. Pour réduire les pertes, on devrait consommer les fruits et les légumes le plus frais possible, les stocker à l’abri de la lumière et les utiliser si possible sans les transformer.
Fonctions
Renforcement du système immunitaire.
Protection des cellules contre le stress oxydatif.
Formation de collagène (constituant protéique) dans la peau, les tendons, les ligaments.
Formation des tissus, des os et des dents.
Bonne cicatrisation.
Contribution à la détoxication, p. ex. lors de l’absorption de médicaments, de substances toxiques.
Symptômes de carence
Affaiblissement du système immunitaire, diminution de la résistance aux infections, inflammations des gencives, peau sèche et rêche, cheveux secs, ralentissement de la cicatrisation. En cas de carence sévère, scorbut (inflammation des muqueuses, douleurs dans les membres, saignements et douleurs musculaires ).
Risques en cas de surdosage
Aucun surdosage connu. La vitamine C n’a pas d’effets nocifs, même en grandes quantités (jusqu’à 10 g/jour).
InteractionsLa vitamine E et le bêta-carotène favorisent l’assimilation de la vitamine C, qui contribue à son tour à l’absorption du fer.
– Le tabagisme augmente les besoins en vitamine C d’environ 35 mg par jour. La consommation d’alcool, l’acide acétylsalicylique (aspirine), la pilule contraceptive, les antidépresseurs ou les diurétiques entravent également l’absorption de la vitamine C.
Sources
La vitamine C se trouve essentiellement dans les fruits et les légumes. Les meilleures sources sont les cassis, les poivrons, les légumes verts tels que le brocoli, les agrumes, mais aussi les pommes de terre.
Apports recommandés
(homme/femme)
Adolescents 105 mg / 90 mg
Adultes 110 mg / 90 mg
Personnes de 65 ans et plus 110 mg / 90mg
Contribution de « 5 par jour »
50 g de cassis, 60 g de poivrons, 90 g de brocolis ou de choux de Bruxelles suffisent pour couvrir la dose journalière de vitamine C, de même que 120 g de kiwi, 160 g de chou-rave, 170 g de fraises, 190 g d’oranges ou 200 g de chou frisé.
Vitamine D (calciférol)
Le groupe des vitamines D comprend toute une série de composés liposolubles importants pour l’équilibre minéral. La vitamine D (cholécalciférol/vitamine D3) est la seule vitamine que le corps peut synthétiser lui-même sous l’effet du rayonnement ultraviolet (UVB).
La quantité de vitamine D contenue dans les aliments ne suffit pas pour couvrir les besoins quotidiens. On trouve certes de la vitamine D dans les aliments d’origine animale et dans les champignons, mais uniquement en faibles quantités. C’est la vitamine D endogène, c’est-à-dire produite par le corps, qui assure la majeure partie de l’apport journalier recommandé.
La plupart des gens se tiennent régulièrement au soleil durant la journée, de sorte qu’en été, l’organisme produit généralement une quantité suffisante de vitamine D. Durant les mois de novembre à février, l’ensoleillement sur le Plateau suisse ne permet en revanche pas de fabriquer assez de vitamine D chez une fraction importante de la population. A l’heure actuelle, il n’est pas possible de dire avec certitude si ce déficit temporaire peut se révéler problématique.
Une exposition aux rayons UV n’est pas indiquée pour remédier à une carence en vitamine D en raison des effets nocifs du rayonnement ultraviolet. En cas de carence ou de besoins accrus, un apport supplémentaire est possible sous forme de gouttes, après consultation du médecin.
Fonctions
Constitution et préservation des os et des dents.
Contrôle de la division cellulaire.
Renforcement du système immunitaire.
Bon fonctionnement des muscles.
Symptômes de carence
Déminéralisation des os.
Ostéoporose.
Fatigue.
Faiblesse musculaire.
Chez les enfants : rachitisme (déformation du squelette).
Risques en cas de surdosage
Un apport excessif par le biais de l’alimentation ou du rayonnement solaire n’est pas possible. La prise au long cours de suppléments très fortement dosés peut entraîner des symptômes
tels que troubles du rythme cardiaque, maux de tête et nausées. Dans les cas graves, elle peut provoquer des calculs rénaux.
Interactions
La vitamine D garantit la santé des os en association avec les vitamines K, C et B6.
– Certains médicaments anti-cholestérol (cholestyramine) et laxatifs entravent l’absorption de la vitamine D dans l’intestin.
Sources
Poissons de mer gras (p. ex. saumon, hareng), œufs, viande, lait, beurre et champignons
Apports recommandés
Adolescents 20 µg
Adultes 20 µg
Personnes de 65 ans et plus 20 µg
Contribution de « 5 par jour »
Il faut consommer 1 kg de champignons pour couvrir l’apport journalier recommandé (20 µg). Les autres variétés de fruits et de légume ne contiennent pas de vitamine D.
Vitamine E (tocophérol)
La vitamine E est une vitamine liposoluble. Stockée dans les tissus, elle est présente dans toutes les membranes (couches de cellules ou de peau). Etant donné que le corps peut puiser dans ces réserves, les carences sont rares.
La vitamine E n’est synthétisée que par les plantes. On la trouve essentiellement dans les huiles végétales, comme l’huile de colza ou de germes de blé. Les fruits et les légumes en contiennent en revanche peu. Par la chaîne alimentaire, la vitamine E se retrouve, en faibles quantités, dans les denrées animales.
La teneur en vitamine E des aliments et les besoins journaliers sont exprimés en équivalents-vitamine E. Ce terme recouvre les différents composés biologiquement actifs qui ont le même effet qu’un milligramme de tocophérol.
Fonctions
Protection des cellules, des tissus et des organes contre les effets nocifs des radicaux libres.
Réduction de la transformation du cholestérol en dépôts graisseux.
Régulation :de la dilatation des vaisseaux sanguins.
Symptômes de carence
Les carences sont extrêmement rares chez les adultes en bonne santé, car la vitamine E est présente en quantité suffisante dans les aliments et peut être stockée par l’organisme.
Une carence chronique, généralement liée à un trouble métabolique ou à une maladie du foie, peut entraver le fonctionnement des reins ou du foie. Elle peut également se traduire par une faiblesse musculaire, une fonte de la masse musculaire, des mouvements oculaires anormaux, une diminution de l’acuité visuelle et une démarche hésitante.
Interactions
La vitamine C et le bêta-carotène renforcent l’action antioxydante et protectrice de la vitamine E.
– L’absorption simultanée de fer diminue la disponibilité de la vitamine E dans l‘organisme.
Un apport élevé en vitamine E peut accentuer une carence en vitamine K.
Sources
Huiles végétales (huile de colza, de carthame, d’arachide ou d’olive), fruits à coque, produits à base de céréales complètes et germes de blé.
Légumes à feuilles vertes, scorsonères, fenouil et mûres
Apports recommandés
(homme/femme) en équivalents-milligramme
Adolescents 15 mg / 12 mg
Adultes 14 mg / 12 mg
Personnes de 65 ans et plus 12 mg / 11 mg
Contribution de « 5 par jour »
200 g de fenouil, 400 g de scorsonères ou 300 g de mûres couvrent les besoins journaliers.
Vitamine K (phylloquinone)
La vitamine K fait partie des vitamines liposolubles. Elle joue un rôle essentiel dans la coagulation du sang et la croissance osseuse. Dans la nature, on la trouve sous deux formes : la vitamine K1 (phylloquinone) et la vitamine K2 (ménaquinone).
La vitamine K1 est synthétisée par les plantes ; on la trouve essentiellement dans les légumes à feuilles vertes, le brocoli et les choux de Bruxelles. La teneur en vitamine K peut varier selon la saison, car la production de vitamine K1 est liée à la photosynthèse.
Dans l’intestin humain, la vitamine K2 est synthétisée par des bactéries. Il n’est pas possible de dire avec certitude si la vitamine K ainsi produite contribue à couvrir les besoins nutritionnels.
Fonctions
Coagulation du sang.
Santé des os.
Symptômes de carence
En principe, les carences en vitamine K sont rares chez l’adulte en bonne santé. Les éventuels déficits sont généralement liés à une mauvaise absorption des graisses au niveau de l’intestin ou à une alimentation artificielle. Ils se traduisent par une tendance aux saignements.
Risques en cas de surdosage
Aucun effet néfaste n’a été observé même en cas de prise de grandes quantités de vitamine K sur une période prolongée.
Interactions
Aucune interaction positive connue
– Un apport élevé en vitamines A ou E peut entraîner un déficit en vitamine K.
Sources
Légumes verts, p. ex. épinards, oignons, choux de Bruxelles, côtes de bette et poireau, mais aussi huiles végétales, flocons d’avoine, pommes de terre, tomates, asperges et beurre.
On trouve la vitamine K2 dans les produits laitiers comme le fromage.
Apports recommandés
(homme/femme)
Adolescents 70 µg /60 µg
Adultes 70 µg /60 µg
Personnes de 65 ans et plus 80 µg /65 µg
Contribution de « 5 par jour »
16 g de côtes de bette, 21 g d’oignons, 23 g d’épinards, 26 g de choux de Bruxelles, 27 g de fenouil, 29 g de poireau, 31 g de chou-fleur ou 33 g de rampon ou de chicorée suffisent pour couvrir les besoins journaliers. Les fruits, en revanche, contiennent très peu de vitamine K : il faudrait par exemple 1,6 kg de pommes pour arriver à la dose journalière conseillée !
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เกมสล็อตออนไลน์ทุนน้อย แตกบ่อยครั้ง ยิ่งหมุน ยิ่งแตก ต้องการบันเทิงใจเล่นง่ายที่สุดแล้ว ใช้ทุนน้อยก็สามารถทำกำไรได้เยอะแยะ เล่นได้วันแล้ววันเล่าสนุกกับการเล่น สล็อตออนไลน์ คนทุนน้อย ต้องการจ่ายเงินจริง โบนัสแตกโคตรคุ้มที่สุดแล้วที่นี่ มาสมัครสมาชิกใหม่กันเถอะ!
1. Lady Hawk
เกมสล็อต เล่นได้เงินจริง ขั้นตอนแรก คือ เลดีฮอว์ก เกมส์ที่มีคนเล่นในประเทศไทยเยอะที่สุด
โบนัสสุดปัง มาพร้อมกับไลน์สำหรับในการเอาชนะ 25 Line
ทำให้เหล่านักเดิมพันมีโอกาสลุ้นได้รับเงินจากการเงินเยอะมาก รวมทั้งที่สำคัญเริ่มต้นเล่นที่ 2.5 บาทต่อรอบสปิน
ยังมีเครื่องหมายพิเศษที่ช่วยให้พร้อมความรํ่ามั่งมี Scatter ด้วยมีไอเทมภาพพิเศษสีเขียว มาปรากฏขึ้นมา 3 รูปในตำแหน่งไหนก็ได้ หรือที่นิยมเรียกกันว่า ฟีพบร์ Second Chance เกิดขึ้นระหว่างเดิมพัน
ไอเทมภาพสำหรับเพื่อการเรียงชนะ จะเรียงแถวจากด้านซ้ายไปทางด้านขวา หรือ 1 , 2 , 3 เรียกกล้วยๆก็ตั้งแต่แถว 2 ก็จะเหลือที่จะมีปรากฏฟีเจอร์สำหรับในการเปลี่ยนแปลงนั้นก็คือ โบนัสฟรีสปิน
2. Neptune Treasure
Neptune Treasureเป็นเกมแนวแฟนตาซี ที่ได้สมจริงอย่างมากอีกทั้งเอฟเฟคภาพ กราฟิก งดงาม ดูแล้ว สะดุดสายตา พร้อมที่กำลังจะได้รับเงินรางวัล เกมล่าทรัพย์สินใต้ห้วงสมุทรสุดน่าพิศวง ลุ้นรางวัลแจ็กพอเพียงตแตกง่าย สีสันลงตัวกันเลย
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รูปขึ้นไป ด้วยสัญลักษณ์ Scatter ก็เตรียมที่จะพร้อมแล้วที่กำลังจะได้รับความรวยโดยทันที ด้วยการวางเดิมพัน ขั้นตํ่า 1 บาท เพียงแค่นั้น
ในส่วนนักเดิมพันมือใหม่ ที่ต้องการจะเลือกเล่นได้ง่าย ในเกมสล็อตนั้นก็ยังมี ทีเด็ดไม้ตายมากมายตรงที่มี
ฟีเจอร์เด็ดอย่าง เครื่องหมาย Wild ที่สามารถตอบแทน ไอเทมภาพอะไรก็ได้ พร้อมยังเพิ่มโบนัสให้กับ นักลงทุนมือใหม่ ได้มากขึ้นอีกด้วย
3. Roma
เกมส์โรม่า เป็นที่คุ้นหน้าของเหล่านักเล่นพนัน ยอดฮิตอย่างยิ่งที่สุดในปี
2020 ที่ผ่านมาเหตุว่ามีเกมส์พิเศษ
แล้วก็เหล่าประวัติศาสตร์โรมัน หรือ เกมโรม่า
นั้นก็มีความพิเศษในตัวเกมที่สำหรับเพื่อการเอาชนะไลน์ถูกเงินรางวัล
นักเล่นสล็อตมือใหม่ ถูกไม่ว่าจะอยู่ในตำแหน่งไหนก็ตาม เครื่องหมายตำแหน่งไหนนั้นหายไปนั้นก็จะได้รับ
สัญลักษณ์ใหม่เลื่อนลงมาตอบแทน
ถ้าว่าไปก็เป็น สล็อตแนวพัซเซิล Puzzle ถ้าหากถูกรางวัลอีกก็ได้รับเงินแทนที่เพิ่มเติม เรียกได้ว่า โบนัส x2 x3 ไปเรื่อยๆ
โบนัสแตกต่อเนื่องนี้คือลักษณะเด่นของ สล็อตออกรางวัลแบบ
Puzzle ถ้าเกิดเจอกับ โบนัสอีกก็รับเงินอย่างสม่ำเสมอ 4 ครั้งขึ้นไปก็จะนำเข้าสู่ ฟีเจอร์สปินฟรีในทันที ให้เหล่านักเดิมพันลุ้นเงินรางวัลโบนัสฟรีสปิน เรียกได้ว่าพร้อมแล้วที่จะ ล่าเงินรางวัลกรุงโรมกันเลย ลุ้นโบนัสสำหรับเพื่อการเลือกช่องฟีพบร์ พร้อมไล่ฆ่าสิงโต รวมทั้งรับโบนัส
เป็นอย่างไรกันบ้างครับผมสำหรับเกมส์ที่เราได้เสนอแนะไป 3 เกมส์ยอดนิยมที่ถูกเล่นสูงที่สุด เหมาะสมกับ เหล่านักลงทุน สล็อตทุนน้อย แตกหลายครั้ง เล่นก็แสนจะง่าย ได้เงินจริง ทุนไม่นาน ทุนไม่มากมาย ก็สนุกกับนักเดิมพันทั้งโลกได้
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