All health professionals reiterate the importance of good nutrition that contains all the nutrients we need to survive. Among these there are undoubtedly vitamins which, as we all know, are a source of vitality and well-being. However, busy life, stress, sedentary life or the use of refined and industrial foods can lead to some avitaminosis. A simple blood test is able to assess the actual presence of these constituents in our body. Here, vitamin by vitamin, the reference values. The properties of vitamin A
It is a fat-soluble vitamin, which is solubilized in fats. It is considered a powerful antioxidant with the virtue of fighting free radicals. Protects eyesight, improving vision at night. Helps the formation of teeth and bones – especially in children. Boosts the immune system by helping to reduce the risk of contracting cancers. Finally, it protects against infections and improves the well-being of the skin, slowing down aging. Where is vitamin A found
The foods richest in vitamin A are cod liver oil, liver of other animals, dairy products, egg yolk, orange colored foods (for example pumpkin, apricots and peaches), spinach, tomatoes, oilseeds and kale. Generally in plants it is found in the form of beta-carotene, one of its precursors, while in animal products in the form of retinol. The average daily requirement for adults is approximately 4,000-5,000 international units (or IU).
Reference values ​​for vitamin A: 30-60 mcg / dl High or low values ​​of vitamin A
Lower vitamin values ​​may be primarily due to nutritional deficiencies and the use of refined foods. But also with hyperthyroidism, intestinal problems and diabetes. If the values ​​are very high, it could be a simple hyper-integration through the use of supplements. In this case it is always recommended to take beta-carotene, which is more easily disposed of by the body in excessive doses. Alternatively, as with all fat-soluble vitamins, intoxication phenomena could occur which lead to even very serious liver diseases. The properties of vitamin B1
Unlike vitamin A, thiamine is water soluble (it solubilizes in water) and is closely linked to the metabolism of glucose providing a readily available form of energy. It is essential for heart, muscle and nervous system functions. It improves the absorption of some nutrients such as starches and helps to conserve red blood cells. Where is Vitamin B1
found Thiamine is found mainly in whole grains, liver, pork, legumes, fish, nuts, berries and brewer’s yeast.
Reference values ​​for vitamin B1: 2-5 mcg / dl High or low values ​​of thiamine
Excess vitamin B1 is very rare, unless you take special supplements. However, it must be said that water-soluble vitamins are very easily disposed of by the body, so accumulation hardly occurs. A deficiency could be due to the use of undercooked or raw seafood, refined sugars, alcohol and smoking. The properties of vitamin B2
Another water-soluble vitamin also called riboflavin. It intervenes in the well-being of all skin appendages (nails, skin, hair) and seems to play a protective role against cataracts. It prevents some skin diseases such as acne, dermatitis and eczema. Helps to strengthen the immune system and the physiological function of the adrenal glands.
Reference values: 3-4 mcg / 100 mlHigh or low values ​​of riboflavin
As always, being a water-soluble vitamin, an accumulation phenomenon is very rare. While its deficiency can occur in case of malabsorption or intestinal inflammation, from the abuse of antibiotics or parasites. The properties of vitamin B6
It is a vitamin mainly involved in the functions of the central nervous system. It is directly involved in the release of some neurotransmitters such as norepinephrine and serotonin. It improves and prevents depression, PMS anxiety, migraines, cognitive impairment and Parkinson’s. Where is vitamin B6
found It is found mainly in animal products, whole grains, wheat germ, potatoes, bananas and legumes.
Reference values: 50-250 mg / ml High or low values ​​of pyridoxine
Again, high values ​​are very unlikely. While a reduction could be mainly due to intestinal malabsorption, the use of refined foods and the use of certain medications. The properties of vitamin B12
Its real name is Cyanocobalamin and another important water-soluble vitamin. It intervenes in the growth for which it is essential to have it in adequate quantities in childhood and in the age of development. It is also involved in the formation of red blood cells in the bone marrow, for this reason its deficiency could lead to some forms of anemia (pernicious anemia). Generally a deficiency of this vitamin is very likely in people who follow a vegan diet and who in many cases are obliged to take supplements for life to avoid running into serious health problems. Where is vitamin B12
found It is mostly found in animal products: liver, beef, kidney, offal, grapes, dairy products and fish.
Reference values: 200-900 mcg / 100 mlHigh or low values ​​of vitamin B12
A deficiency of vitamin B12 can occur in case of malabsorption, vegan diet, enteropathies, gastric disorders, renal insufficiency. The properties of vitamin C
Another water-soluble vitamin, is involved in the immune response and in the health of the cardio-circulatory system. It is a powerful antioxidant that slows premature aging and speeds up wound healing. It helps to improve iron absorption, therefore it is very useful in subjects predisposed to anemia. Where is Vitamin C
Vitamin C is found mainly in citrus fruits, tomatoes, spinach, kiwis, papaya, peppers, kale and berries.
Reference values: 1-1.5 mg / 100 mlHigh or low values ​​of vitamin C
A deficiency of vitamin C can be caused by the excessive use of industrial or refined foods, by a diet low in fruit and vegetables or by bleeding. The properties of vitamin D
This time it is a fat-soluble vitamin, essential for regulating the absorption of calcium and phosphorus within the body. Hence it is indirectly connected with the health of the heart, the nervous system, the formation of teeth and bones. In addition to food, it can be introduced through a simple sun exposure. Where is Vitamin D
Vitamin D is found mainly in milk, oily fish, liver and egg yolk.
Reference values: 10-30 mcg / mlHigh or low values ​​of vitamin D
Although rare, hypervitaminosis can occur due to the intake of supplements, since it is a fat-soluble vitamin. Its deficiency in most cases is determined by a lack of sun exposure, but it could also be liver and kidney diseases that do not allow it to be properly absorbed. In these cases, osteomalacia, bone fragility or rickets could occur. The properties of vitamin E
Vitamin E is fat-soluble and strongly antioxidant, especially if it works in synergy with vitamin C and A. It reduces the formation of free radicals, prevents cellular aging and reduces the oxidation of cholesterol, protecting the cardiovascular system from numerous damages. Its anti-radical potential could reduce the risk of developing cancers. It helps regulate the menstrual cycle and could indirectly promote fertility. Prevents aging of skin and hair. Where is vitamin E (tocopherol)
Vitamin E is found mainly in wheat germ, egg yolk, dried fruit, green leafy vegetables and animal products.
Reference values: 0.9-1.5 mg / dl. High or low values ​​of vitamin E
High values ​​mainly occur with the intake of food supplements. Symptoms of overdose include bleeding, high blood pressure, weakness, and intestinal upset. While the deficiencies, except for liver or intestinal problems, occur for the use of refined cereals and industrial foods. In this case, muscular problems, wasting, sterility, abortion, motor difficulties may occur.
