Dnevne potrebe vitamina
Pregled dnevnih potreba vitamina i namirnice u kojima se nalaze:
Vitamin A se uglavnom nalazi u mleku i mlečnim proizvodima, žumancetu, nekim masnim ribama i ribljem ulju koje je najbolji izvor ovog vitamina. Vitamin A je termostabilan i otporan pri uobičajenoj kulinarskoj obradi. Duže izlaganje sunčevoj svetlosti i čuvanje na vazduhu ga razara. Preporučeni dnevni unos je 500-600 mikrograma na dan.
Vitamin D, iako je prisutan u mnogim namirnicama (žumance, masne ribe), unos hranom ima mnogo manje značaja u odnosu na mogućnost stvaranja u koži pod dejstvom UV zraka. Vitamin D je termostabilan tako da kulinarska obrada ne utiče na njegovu aktivnost. Potrebe odraslih biće zadovoljene ako je unos hranom 5 mikrograma dnevno.
Vitamin E. Najbolji izvor ovog vitamina su masti i ulja, povrće, orasi, semenke. Preporučen dnevni unos ovog vitamina je 10 mg dnevno.
Vitamin K se nalazi u namirnicama biljnog porekla, a posebno u zelenom lisnatom povrću. Potrebe će biti zadovoljene ako ishrana obezbedi 1 mikrogram vitamina K po kg telesne težine.
Vitamin C se uglavnom nalazi u namirnicama biljnog porekla, a posebno u citrusnom. Kako je vitamin C osetljiv na dejstvo toplote, zbog čega se dosta gubi pri kulinarskoj obradi, namirnice bogate ovim vitaminom treba koristiti u svežem stanju. Potreban dnevni unos je 60 mg ovog vitamina.
Vitamina B1 ima dosta u integralnim žitaricama i svinjskom mesu. Rastvorljiv je u vodi, pa vodu u kojoj je hrana pripremana ne treba odbacivati. Preporučena dnevna potreba ovog vitamina je 0,5 mg / 1000 kcal.
Vitamin B2. Njegov glavni izvor su mleko i mlečni proizvodi, meso, riba, jaja, zeleno povrće. Pri kulinarskoj obradi moguć je gubitak do 50%. Odraslim osobama se preporučuje unos od 0,6 mg/1000 kcal dnevno. Veći sadržaj ovog vitamina ima meso, mleko, kikiriki, orasi. U toku kulinarske obrade gubitak može da iznosi i do 25 %. Preporučuje se 15-19 mg niacina.
Vitamin B6. Dobar unos ovog vitamina obezbeđuje pileće i svinjsko meso, riba, jetra, bubrezi, integralne žitarice, soja, lešnik. Izvesne količine se gube kuvanjem. Dnevne potrebe iznose 1,5-2,0 mg na dan i direktno su proporcionalne količini proteina u ishrani.
Vitamin B12, značajan izvor su jetra, slezina, bubreg. Kuvanje ga delimično razara. Dnevne potrebe su 2 mikrograma.
Folati, se nalaze u zelenom povrću, orasima, zrnevlju. Priprema, posebno kuvanje uništava folate u hrani. Dnevne potrebe iznose 150-200 mikrograma.
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