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Vitamines zijn complexe organische stoffen die het lichaam nodig heeft om normaal te kunnen functioneren. Al in kleine hoeveelheden hebben vitamines effect op de lichaamsprocessen. Over het algemeen moeten vitamines vanuit de voeding voor ons lichaam ter beschikking komen.
Enkele vitaminen worden door het lichaam zelf aangemaakt, zoals vitamine K (door darmbacteriën) en vitamine D (onder invloed van zonlicht) maar zij hebben dan weer vet uit de voeding nodig om op te kunnen lossen.
Gebrek aan vitamines leidt tot ziektes maar een teveel, met name van die vitamines die bij overtolligheid niet afgevoerd maar opgeslagen worden, kan eveneens schadelijk zijn.
Vitamines worden wel onderverdeeld in ‘in vet oplosbare’ en in ‘in water oplosbare’ vitamines.
De Aanbevolen Dagelijks Hoeveelheid (ADH)
Dit is de lijst met hoeveelheid, per soort vitaminen (maar ook van mineralen en sporenelementen) die is opgesteld door de Nederlandse Voedingsraad en die tot stand is gekomen na onderzoek door voedingsdeskundigen. 97,5% van de Nederlandse bevolking heeft aan deze hoeveelheden voldoende om tekorten te voorkomen.
In afwijkende omstandigheden kan echter een andere ADH gelden, bij ouderdom, bij speciale diëten of ziektes of bij zwangerschap. Daarmee zijn de ADH cijfers dus zeker niet zaligmakend. Sterker nog, de officiële molens malen eigenlijk maar langzaam. Bij foliumzuur bijvoorbeeld heeft het twintig jaar geduurd voor de erkenning van de heilzame werking op het voorkomen van zogenaamde ‘open ruggetjes’ werd omgezet in een ADH cijfer. Het is een beetje sneu dat zowel de ontdekkingen, als de commerciële lariekoekverhalen, sneller verlopen dan de acceptatie door officiële instanties. Maar juist omdat er ook zoveel belangen in het geding zijn, is enige wetenschappelijke onderbouwing wel gewenst en is het klakkeloos ’slikken’ zeker niet aan te raden.
in vet oplosbare vitamines
In vet oplosbaar betekent, dat deze vitamines oplossen in vet en daardoor ter beschikking van het lichaam komen en dus het best genuttigd kunnen worden in combinatie met vetrijk voedsel. Het betekent ook dat er kans op overdosering ontstaat: een teveel kan niet uitgescheiden worden maar wordt opgeslagen in het lichaam. Dit kan leiden tot ongewenste effecten en zelfs tot vitaminevergiftiging.
We onderscheiden de volgende soorten vitamine:
Vitamine A Vitamine D Vitamine E Vitamine K Vitamine A – retinol, ADH 1,5 mg Vitamine A is belangrijk voor de ogen: het is een bouwsteen voor rodopsine, het staafjesrood in het oog. Deze zijn nodig voor het zien van kleuren.
Daarnaast speelt het een belangrijke rol bij de handhaving van een gezonde huid, slijmvliezen, botten en tanden.
Voedsel verliest vitamine A door licht, zuurstof en koken. Mensen die in een gebied wonen met veel luchtverontreiniging, of roken, moeten oppassen voor tekort aan vitamine A. Ook het televisiescherm, het beeldscherm en neonlicht breken vitamine A af. Bij krachtsport vergen de spieren een verhoogde opname van Vitamine A.
Tekort:
Een licht tekort aan vitamine A leidt tot nachtblindheid, een groot tekort kan allerlei oogaandoeningen veroorzaken die tot blindheid kunnen leiden en tast het immuunsysteem aan.
Overdosering:
kan leiden tot uitdroging van het bindvlies en hoornvlies van het oog.
Bronnen:
Retinol is de dierlijke vorm van vitamine A: margarine, eidooier, lever, vis(olie), edammer kaas, melk, sardines, tonijn, kip, haring.
Vitamine D calciferol, ADH 0,01 mg
Het komt voor in vormen D2 en D3; Vitamine D3 bevordert de resorptie (het weer opnemen) van fosfor en calcium uit de darmen en bevordert de afzetting daarvan in het (groeiend) beendergestel. Wordt aangemaakt door de inwerking van ultravioletstralen op de huid. Op dit moment bestaat het vermoeden dat te weinig vitamine D ook invloed kan hebben op het ontstaan van depressiviteit, maar dit is nog niet bewezen.
Met name voor kinderen ( zij hebben immers een groeiend beendergestel) is deze vitamine erg belangrijk en wordt suppletie voorgeschreven.
Tekort:
veroorzaakt rachitis (misvorming en groeistagnatie van het beendergestel). Ook voor het herstel en het verharden van de botten is Vitamine D belangrijk. Tekort treedt met name op door te weinig blootstelling van de huid aan zonlicht en het niet eten van margarines (waaraan het wordt toegevoegd). Komt, van nature, maar in weinig voedingsmiddelen voor. De mens heeft ook maar weinig nodig. Langdurige diarree kan een tekort veroorzaken. Ouderen wordt soms aangeraden aanvulling te gebruiken via voedingssupplementen, omdat zij een verhoogd risico hebben op vitamine D tekort en het vitamine voor hen juist erg essentieel is (om botbreuken te voorkomen) maar mensen die niet tot de risicogroepen behoren moeten voorzichtig zijn met suppletie omdat het lichaam een overdosis niet zelf uitscheidt. Recentelijk is een link gelegd tussen depressiviteit en een tekort aan vitamine D. De lepel levertraan per dag, die vroeger nog gebruikelijk was, zou misschien weer opnieuw ingevoerd moeten worden?
Overdosering:
kans op nierbeschadiging, aderverkalking.
Bronnen:
levertraan (veel!), tonijn, margarine en ei.
Vitamine E – Tocoferol, ADH 30 mg
Is een antioxidant die beschadiging van celwanden tegengaat. Vrouwen hebben van nature meer vitamine E in hun bloed dan mannen en hebben daardoor minder kans op beschadiging van hart en bloedvaten. Vitamine E verlengt het leven van de rode bloedcellen. Vitamine E helpt de spieren om zich van zuurstof te voorzien, verlaagt het vetgehalte en voorkomt aderverkalking.
Daarnaast versterkt het de celstructuur ( helpt dus bij het tegengaan van verouderingsprocessen in de huid) en verhoogt het de werkzaamheid van vitamine A.
Zeer waarschijnlijk speelt het een rol bij vruchtbaarheid (maar werkt niet potentieverhogend!).
Vitamine E uit de gewone voeding wordt verondersteld meer werkzaam te zijn dan de vitamine E uit voedingssupplementen. Er zijn een aantal studies uitgevoerd die aantonen dat vitamine E het risico op hartziekten vermindert. In de Verenigde Staten zijn ongeveer 80.000 verpleegsters onderzocht. De vrouwen die het meest vitamine E gebruikten waren ook degenen die het minst hartziekten vertoonden. Aan de Britse CHOAS studie (Cambridge Hart Antioxidant Studie) namen mannen met hartziekte deel. De mannen werden in twee groepen verdeeld. De ene groep ontving een dosis vitamine E, terwijl de tweede groep een dubbele dosis van deze vitamine kreeg en de derde groep een niet-werkzame stof (placebo) kreeg toegediend. De resultaten toonden aan dat bij de mannen in de vitamine E groepen het risico op hartziekte met een dodelijke afloop 77% lager was. Onlangs zijn echter een aantal studies uitgevoerd die aantoonden dat vitamine E afkomstig uit supplementen maar weinig effect heeft. Experts stellen nu dat vitamine E wel gunstig werkt, maar betwijfelen of vitamine E in de vorm van voedingssupplement ook maar enig positief effect kan hebben. De redenen hiervoor zijn nog niet geheel duidelijk. Een voedingssupplement met vitamine E bevat niet de overige (honderden) antioxiderende stoffen die zich in een goed uitgebalanceerd voedingspatroon bevinden, dit zou een reden kunnen zijn. Een andere uitleg zou kunnen zijn dat een variant van vitamine E, gamma-toceferol, belangrijker is voor bepaalde lichamelijke functies dan alfa-toceferol, dat gewoonlijk gebruikt wordt in voedingssupplementen.
Tekort:
leidt tot bloedarmoede, verminderde opname vitamine A
Bronnen:
eieren, vis, tarwekiemen, margarine, knäckebröd, sojabonen (sojabrokjes en vegetarische burgermix), wortelen, zilvervliesrijst, tarwekiemen, havervlokken, erwten, bramen en okkernoot.
Vitamine K – ADH niet in Nederland vastgesteld, *** spam *** houdt 65-80 microgram aan
Deze vitamine is nog niet zo lang als zelfstandige vitamine erkend. Wordt in het lichaam zelf aangemaakt door bacteriën in de darmen. Speelt een rol bij de bloedstolling en bij de vorming van osteocalcine: een eiwit dat helpt bij de opname van calcium in het bot.
Tekort:
leidt tot het onvoldoende stollen van het bloed bij wonden en, sinds kort bekend, vermindert de kans op hersenbloedingen.
Bronnen:
Het lichaam maakt zelf vitamine K aan in de darmflora. Antibiotica of infecties kunnen dit echter verstoren. Yoghurt helpt dan om de natuurlikje balans in de darmflora te herstellen. Verder zit het in plantaardige olie, varkensvlees, lever en bladgroente.
In water oplosbare vitamines
Het kenmerk van in water oplosbare vitamines is dat je niet snel een overdosis zult krijgen. De opgeloste vitamines ’spoelen’ weg wanneer je lichaam ze niet opneemt. Dat betekent ook dat een grote dosis in één keer weinig effect zal hebben, het wordt afgevoerd wanneer er ‘niets voor ze te doen is’. Alleen al daarom is opname met de voeding en uit de voeding aan te raden. De andere voedingstoffen zorgen er dan voor dat het lichaam de vitamine ook daadwerkelijk absorbeert.
We onderscheiden 13 soorten in water oplosbare vitamines:
vitamine A vitamine B1 vitamine B3 vitamine B5 vitamine B6 vitamine B11 vitamine B12 overige vitamines B complex vitamine C vitamine A – bètacaroteen ADH 0,8 – 1 mg.
Deze plantaardige vorm van vitamine A wordt door het lichaam zelf omgezet tot de benodigde vitamine A – retinol ( waarbij 6 gram bètacaroteen 1 gram retinol levert).
Tekort:
leidt tot branderige ogen, droge ogen, geïrriteerde slijmvliezen, regelmatig terugkerende infecties of haaruitval, zie ook retinol.
Bronnen:
bètacaroteen komt voor in wortelen, abrikozen, rode paprika, spinazie, boerenkool en andijvie.
Vitamine B1thiamine, ADH 1,4 mg.
Vitamine B1 is belangrijk voor de vorming en geleiding van zenuwprikkels. Vitamine B1 bevindt zich vooral in de volle korrel van graansoorten en gaat dus verloren bij het malen. In witbrood en witmeel producten ontbreekt B1. Recentelijk is ontdekt dat B1 lucht- en zeeziekte kan voorkomen.
Tekort:
Last van beven, verlies aan coördinatie, zenuw-, hoofd- en gewrichtspijn. De ziekte Beriberi is het gevolg van B1 tekort.
Ook ontstaan er beschadigingen van de kransslagaders. Prikkelbaarheid, vertraagde spijsvertering, en verminderde toevoer van zoutzuur, indirect hypoglykemie veroorzakend (voor uitleg: zie de bladzijde koolhydraten).
bronnen:
Granen (zilvervliesrijst, havervlokken, tarwekiemen, knäckebröd, volkorenbrood) maar gaat verloren bij het malen, dus niet in witmeel en witbrood, peulvruchten (erwten, linzen en sojabonen, sojabrokjes en vegetarische burgermix), (bier)gist, aubergine, zemelen, cashewnoten, vlees, melk, ei, vis (tonijn), zonnepitten en aardappelen.
Vitamine B2 – riboflavine, ADH m:1,6 mg. speelt een belangrijke rol bij het vrijmaken van koolhydraten uit voeding en breekt vet en eiwit af (fungeert als co-enzym), stimuleert de groei van de cellen van de huid. Mogelijk: de werking als bescherming tegen UV-licht voor de ogen.
Tekort:
kan leiden tot brokkelige nagels, oogbindvliesontsteking, ingescheurde mondhoeken en een gezwollen tong.
Bronnen:
(Edammer)-kaas, volle melk, smeerkaas, ei, kalfsvlees, kip, haring, sojabonen (sojabrokjes en vegetarische burgermix), spinazie, sardines, peterselie, paddestoelen – champignons, zeewier, gist, cashewnoten en chocolade.
Vitamine B3- nicotinezuur, ADH 18 mg.
Ook deze vitamine is belangrijk voor het vrijmaken van energie uit voedsel en speelt een rol bij de aanmaak van geslachtshormonen, het cholesterolmetabolisme, het zenuwstelsel en de spijsvertering.
Tekort:
problemen met de spijsvertering, slapeloosheid, huidproblemen, vermoeidheid en psychische problemen.
bronnen:
vis, orgaanvlees, groente, volkorenproducten, pinda’s, cashewnoten, avocado en gist.
Vitamine B5 – panthotheenzuur, ADH 5 – 7 mg.
Betrokken bij het vet- en koolhydraatmetabolisme, afbraak van eiwitten en daaruit weer opbouwen van voor mensen geschikt eiwit, herstel van beschadigde weefsels. Sommige hormonen kunnen alleen gevormd worden bij voldoende vitamine B5, betrokken bij de zenuwprikkeloverdracht.
bronnen:
vis, paddestoelen, groene groentes, kip, eierdooier, orgaanvlees, volkorenproducten, vlees, pinda’s en gist.
Vitamine B6 – Pyridoxinezuur, ADH 2 mg.
werkt zeer nauw samen met B12 en B11 bij de opname van ijzer en de omzetting van -kwaadaardige- stoffen in de stofwisseling tot goedaardige stoffen. Betrokken bij de zenuwprikkeloverdracht, het aminozuurmetabolisme en de synthese van meervoudig onverzadigde vetzuren.
Deze vitamine is essentieel voor het handhaven van een goed functionerend immuunsysteem en het goed laten verlopen van de uitscheiding van vocht.
Tekort
veroorzaakt bloedarmoede en zenuwaandoeningen.
Bronnen:
lever, gist, rundvlees, salades, groentes en maïs. Grote vitamine B6-leveranciers zijn: aardappelen, vis (tonijn), okkernoten, biergist, tarwekiemen, kalfsvlees, kip, rundvlees, haring, zilvervliesrijst, volkorenbrood en banaan.
Vitamine B11 – foliumzuur ADH 0,2 – 0,3 mg
vroeger ook wel bekend als vitamine M (ontdekt in 1935) en later opnieuw ontdekt (1939) onder de naam vitamine Bc, in 1940 als foliumzuur benoemd in spinazie.
Betrokken bij de stofwisseling van eiwitten en vetten, verkleint daarmee -waarschijnlijk- de kans op vernauwing van bloedvaten. Verkleint de kans op ‘open ruggetjes’ en miskramen, is noodzakelijk voor de aanmaak van rode bloedlichaampjes en helpt de hersenstofwisseling. Versterkt de vorming van maagzuur, het afweersysteem en verbetert de leverwerking.
Onmisbaar bij de celdeling, wordt extra verstrekt aan vrouwen die zwanger willen worden. Ook de opname van B12 kan niet zonder foliumzuur maar teveel foliumzuur maskeert een vitamine B12 tekort.
Bronnen:
broccoli, bruinbrood, linzen, eieren, spinazie, spruitjes, tarwekiemen en orgaanvlees (lever, niertjes), sinaasappel en perzik.
Vitamine B12 – cobalamine, ADH 2,5 microgram
is betrokken bij de DNA synthese (celkernstofwisseling) en de vorming van rode bloedcellen.
Belangrijk voor het geheugen en de concentratie. Het heeft een gecompliceerde structuur en wordt vooral in de lever aangetroffen.
M.u.v paddestoelen is er (nog) geen goede niet-dierlijke vervanger voor de leverantie van B12 te vinden.
Tekort: leidt tot bloedarmoede.
Bronnen:
komt veel voor in (orgaan)vlees, vis, kaas, eieren, melk en zuivelproducten. Naast melk en kaas zijn ei, haring, paddestoelen en tonijn grote vitamine B12-leveranciers.
Veganisten die hun maaltijden niet goed samenstellen lopen het risico B12 tekorten te ontwikkelen en brengen daarmee de opname van B6 en B11 in gevaar.
In het B-complex komt ook nog voor:
B5 (pantotheenzuur): psychisch functioneren, vorming van hormonen,
Bronnen: groene groente, vlees, pinda’s.
B8 (biotine): conditie en huid, vroeger bekend als vitamine H.
Bronnen: sojabonen, lever, zuivel.
Choline: werkt als neurotransmitter en inositol, werken samen bij de geheugenbevordering.
Bronnen: wordt in het lichaam zelf aangemaakt.
Pangaminezuur (voorheen vitamine B15) en Laetriel (voorheen vitamine B17), zijn zogenaamde ‘nepvitamines’, zij hebben namelijk geen functie in het lichaam).
Vitamine C – ascorbinezuur, ADH 70 mg.
Vitamine C heeft diverse belangrijke fysiologische functies. Vooral sporters lopen het risico Vitamine C gebrek te ontwikkelen omdat tijdens de prestatie veel vitamine C verbruikt wordt (omzetting van koolhydraten naar energie).
Houdt de gewrichten soepel, is nauw betrokken bij de aanmaak van collageen. Collageen is ook noodzakelijk bij de groei en herstel van bindweefsel (huid). Belangrijk voor de gezondheid van tanden, tandvlees en bot. Tot nu toe hebben studies uitgewezen dat 1 gram vitamine C per dag helpt om het cholesterolgehalte in het bloed te verlagen.
Het grootste belang wordt ontleend aan de rol als antioxidant, en de hulp die vitamine C levert aan vitamine A en E, bij de antioxidante taak van deze vitamines.
Een volwassen mens heeft relatief (in vergelijking met de hoeveelheden van andere vitamines) veel vitamine C nodig; meer dan 50% gaat verloren bij de inspanning.
Vitamine C bevordert de opname van ijzer wanneer dit tegelijkertijd genuttigd wordt. In de voedingopname moet hiermee rekening worden gehouden.
Extra opname helpt inderdaad bij de bestrijding van verkoudheid, het effect is de bekorting van de cyclus (van 5 dagen) met 1 dag. Het slikken van extra vitamine C is daarmee eigenlijk irrelevant geworden. Ook omdat de kunstmatige vorm eerst nog in de maag moet worden omgezet in een lichaamseigen structuur.
Natuurlijke Vitamine C is daardoor altijd te verkiezen als extra ‘vitaminebom’.
Tekort:
gebrek aan vitamine C leidt tot bloedend tandvlees maar kan ook het immuunsysteem nadelig beïnvloeden.
Een ernstig symptoom is de ziekte Scheurbuik, volgens deskundigen moet deze ziekte gezien worden als een voorfase voor het volledig afsterven van lichaamsfuncties. Dit is een gebreksziekte die echter pas voorkomt na langdurige tekorten.
Bronnen:
Grote vitamine C-leveranciers zijn: kiwi, citrusvruchten, bramen, erwten, witte kool, rode paprika, sinaasappels, zwarte aalbessen, bloemkool, spruitjes, peterselie, spinazie, ananas, aalbessen, abrikozen, aardbeien, broccoli en wortelen.
Aardappelen en peulvruchten zijn goede alternatieven als fruit en kool gedurende enige tijd niet te verkrijgen zijn. Je zult niet snel een overdosis vitamine c krijgen, 10.000 mg per dag wordt als maximale dosis gezien.