{"id":4359,"date":"2023-04-24T11:31:00","date_gmt":"2023-04-24T11:31:00","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=4359"},"modified":"2023-04-23T19:36:49","modified_gmt":"2023-04-23T19:36:49","slug":"vitaminer-livsnodvandiga-for-halsa-och-valbefinnande","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/","title":{"rendered":"Vitaminer: Livsn\u00f6dv\u00e4ndiga f\u00f6r din h\u00e4lsa och v\u00e4lbefinnande \u2013 S\u00e5 f\u00e5r du i dig r\u00e4tt m\u00e4ngd"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4359\" class=\"elementor elementor-4359\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d07df7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d07df7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ca722c5\" data-id=\"ca722c5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-25d978d elementor-widget elementor-widget-shortcode\" data-id=\"25d978d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Vitaminer_Livsnodvandiga_for_var_halsa\" >Vitaminer: Livsn\u00f6dv\u00e4ndiga f\u00f6r v\u00e5r h\u00e4lsa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Risker_med_for_hogt_vitaminintag\" >Risker med f\u00f6r h\u00f6gt vitaminintag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Vitaminernas_funktioner_i_kroppen\" >Vitaminernas funktioner i kroppen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Varierad_kost_ar_nyckeln\" >Varierad kost \u00e4r nyckeln<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Vitamin_D\" >Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Gravida_ammande_och_aldre_%E2%80%93_Bor_vara_extra_noggranna\" >Gravida, ammande och \u00e4ldre &#8211; B\u00f6r vara extra noggranna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Livsmedelsverkets_rekommendationer\" >Livsmedelsverkets rekommendationer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#Vitaminer_och_Mineraler_Lista_%E2%80%93_Dess_bidrag_till_oss\" >Vitaminer och Mineraler Lista &#8211; Dess bidrag till oss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.refitness.se\/blog\/kost\/vitaminer-livsnodvandiga-for-halsa-och-valbefinnande\/#i\" >&nbsp;<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0495200 elementor-widget elementor-widget-heading\" data-id=\"0495200\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Vitaminer_Livsnodvandiga_for_var_halsa\"><\/span>Vitaminer: Livsn\u00f6dv\u00e4ndiga f\u00f6r v\u00e5r h\u00e4lsa<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a6b373 elementor-widget elementor-widget-text-editor\" data-id=\"4a6b373\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><span style=\"font-size: inherit; text-align: inherit; background-color: var(--palettecolor7); color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform);\">Vitaminer \u00e4r livsn\u00f6dv\u00e4ndiga \u00e4mnen som spelar en central roll f\u00f6r v\u00e5r h\u00e4lsa och v\u00e4lbefinnande. En mindre brist kan leda till allm\u00e4n tr\u00f6tthet, medan en st\u00f6rre brist kan resultera i en m\u00e4ngd olika sjukdomar. Gravida och ammande kvinnor beh\u00f6ver s\u00e4rskilt mycket vitaminer och b\u00f6r d\u00e4rf\u00f6r vara extra noggranna med sitt intag.<\/span><\/strong><\/p><p>Vitaminer \u00e4r ett samlingsnamn f\u00f6r \u00e4mnen som vi beh\u00f6ver f\u00e5 i oss i sm\u00e5 m\u00e4ngder, majoriteten f\u00e5r vi i oss via kosten. De \u00e4r organiska och skiljer sig mot icke organiska mineraler och metaller, som vi ocks\u00e5 beh\u00f6ver. Vitaminer och mineraler kallas tillsammans mikron\u00e4rings\u00e4mnen (1).<\/p><p>Det finns 13 stycken olika vitaminer, som \u00e4r livsn\u00f6dv\u00e4ndiga f\u00f6r oss, brist p\u00e5 vitamin leder alltid till olika typer av sjukdomar. Symptomen av vitaminbrist kan variera kraftigt. Exempelvis leder en mindre brist p\u00e5 vitamin C till allm\u00e4n tr\u00f6tthet, medan l\u00e5ngvarig brist leder till sk\u00f6rbjugg och ruttnande tandk\u00f6tt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a28f87 elementor-widget elementor-widget-heading\" data-id=\"4a28f87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Risker med f\u00f6r h\u00f6gt vitaminintag\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3172522 elementor-widget elementor-widget-text-editor\" data-id=\"3172522\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00c4ven om vi beh\u00f6ver vitaminer f\u00f6r att m\u00e5 bra, kan \u00f6verkonsumtion av dem faktiskt vara skadligt. Tr\u00e4ningsentusiaster tenderar ofta att \u00f6verkonsumera vitaminer i hopp om b\u00e4ttre resultat, \u00f6kad \u00e5terh\u00e4mtning och f\u00f6rst\u00e4rkt <a href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/\">immunf\u00f6rsvar<\/a> (2). F\u00f6r vissa vitaminer, som vitamin A, \u00e4r skillnaden mellan det vi beh\u00f6ver och det som kan skada oss liten. Niacin \u00e4r en annan vitamin som finns i stor m\u00e4ngd i vissa kosttillskott och kan leda till hudirritationer och stickningar (1).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f760819 elementor-widget elementor-widget-heading\" data-id=\"f760819\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Vitaminernas funktioner i kroppen\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7725fdf elementor-widget elementor-widget-text-editor\" data-id=\"7725fdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ett balanserat vitaminintag \u00e4r avg\u00f6rande f\u00f6r att en m\u00e4ngd olika funktioner och v\u00e4vnader i kroppen ska fungera optimalt. Till exempel \u00e4r vitamin A viktigt f\u00f6r v\u00e5r syn, hud och slemhinnor. M\u00e5nga vitaminer fungerar ocks\u00e5 som antioxidanter, vilket inneb\u00e4r att de hj\u00e4lper till att neutralisera fria radikaler som annars kan skada v\u00e5ra v\u00e4vnader.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39feb81 elementor-widget elementor-widget-heading\" data-id=\"39feb81\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Varierad_kost_ar_nyckeln\"><\/span>Varierad kost \u00e4r nyckeln<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dceed08 elementor-widget elementor-widget-text-editor\" data-id=\"dceed08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Genom att \u00e4ta en <a href=\"https:\/\/www.refitness.se\/blog\/kost\/tallriksmodellen-balanserade-maltider\/\">varierad och n\u00e4ringsrik kost<\/a> f\u00e5r vi i oss de vitaminer vi beh\u00f6ver med god marginal. Det \u00e4r ocks\u00e5 s\u00e4llan vi beh\u00f6ver oroa oss f\u00f6r att f\u00e5 i oss f\u00f6r mycket av ett visst vitamin, \u00e4ven om det finns undantag. Till exempel b\u00f6r \u00e4ldre och gravida vara f\u00f6rsiktiga med vitamin A-tillskott eller matvaror som lever, d\u00e4r vitamin A-niv\u00e5erna \u00e4r mycket h\u00f6ga.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dd247a elementor-widget elementor-widget-image\" data-id=\"7dd247a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/vitamind-1024x574.png\" class=\"attachment-large size-large wp-image-3635\" alt=\"Person som njuter av solen f\u00f6r vitamin D tillskott\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/vitamind-1024x574.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/vitamind-300x168.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/vitamind-768x430.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/vitamind.png 1456w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e3b221 elementor-widget elementor-widget-heading\" data-id=\"6e3b221\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Vitamin_D\"><\/span>Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4edab7d elementor-widget elementor-widget-text-editor\" data-id=\"4edab7d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Vitamin D \u00e4r en av f\u00e5 vitaminer vi b\u00f6r vara extra uppm\u00e4rksamma p\u00e5. Vi kan lagra upp stora m\u00e4ngder <a href=\"https:\/\/www.refitness.se\/blog\/kost\/vitamin-d-tillskott-immunforsvar\/\">vitamin D<\/a> n\u00e4r vi uts\u00e4tts f\u00f6r solen, och det finns ocks\u00e5 i fet fisk som lax, makrill och sill. Personer som vistas lite i solen eller har m\u00f6rk hy kan dock l\u00e4tt drabbas av vitamin D-brist. Brist p\u00e5 vitamin D \u00e4r exempelvis betydligt vanligare bland personer med som h\u00e4rstammar fr\u00e5n varmare l\u00e4nder(3).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2028ed0 elementor-widget elementor-widget-heading\" data-id=\"2028ed0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Gravida, ammande och \u00e4ldre - B\u00f6r vara extra noggranna<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a00a55 elementor-widget elementor-widget-text-editor\" data-id=\"3a00a55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>F\u00f6r n\u00e4stan alla vitaminer beh\u00f6ver gravida och ammande kvinnor ett h\u00f6gre intag. Vitaminbrist kan skada fostret i ett mycket tidigt stadium, s\u00e5 kvinnor som planerar att bli gravida b\u00f6r ocks\u00e5 vara extra noggranna. \u00c4ldre b\u00f6r ocks\u00e5 vara mer uppm\u00e4rksamma, eftersom f\u00f6r mycket vitamin A kan \u00f6ka risken f\u00f6r bensk\u00f6rhet (1).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-35187ed elementor-widget elementor-widget-heading\" data-id=\"35187ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Livsmedelsverkets_rekommendationer\"><\/span>Livsmedelsverkets rekommendationer<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21fbf11 elementor-widget elementor-widget-text-editor\" data-id=\"21fbf11\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.livsmedelsverket.se\/livsmedel-och-innehall\/naringsamne\/vitaminer-och-antioxidanter\">Livsmedelsverkets hemsida<\/a> inneh\u00e5ller detaljerad information om alla vitaminer och vilka grupper som b\u00f6r vara extra noggranna respektive f\u00f6rsiktiga. D\u00e4r hittar du ocks\u00e5 bra information om vilka matvaror som inneh\u00e5ller de olika vitaminerna. Att f\u00f6lja dessa rekommendationer kan hj\u00e4lpa dig att s\u00e4kerst\u00e4lla att du f\u00e5r i dig r\u00e4tt m\u00e4ngd vitaminer f\u00f6r en h\u00e4lsosam och v\u00e4lm\u00e5ende kropp.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a1de2d elementor-widget elementor-widget-heading\" data-id=\"1a1de2d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Vitaminer och Mineraler Lista - Dess bidrag till oss <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8b3df2 elementor-widget elementor-widget-text-editor\" data-id=\"e8b3df2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table><tbody><tr><td width=\"106\"><p><strong>Namn <\/strong><\/p><\/td><td width=\"94\"><p><strong>Brist <\/strong><\/p><\/td><td width=\"109\"><p><strong>Skadligt \u00a0<\/strong><\/p><\/td><td width=\"307\"><p><strong>Viktig f\u00f6r <\/strong><\/p><\/td><\/tr><tr><td width=\"106\"><p>Vitamin A<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Ja<\/p><\/td><td width=\"307\"><p>Syn, h\u00f6rsel, slemhinnor och f\u00f6r embryots utveckling<\/p><\/td><\/tr><tr><td width=\"106\"><p>Biotin<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Fettsyraoms\u00e4ttningen<\/p><\/td><\/tr><tr><td width=\"106\"><p>Vitamin C<\/p><\/td><td width=\"94\"><p>Ja<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Antioxidation, ben och brosk<\/p><\/td><\/tr><tr><td width=\"106\"><p>Vitamin D<\/p><\/td><td width=\"94\"><p>Ja<\/p><\/td><td width=\"109\"><p>Ja<\/p><\/td><td width=\"307\"><p>Reglerar kalkbalans i ben och t\u00e4nder<\/p><\/td><\/tr><tr><td width=\"106\"><p>Vitamin E<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Skyddar cellmembran<\/p><\/td><\/tr><tr><td width=\"106\"><p>Folat<\/p><\/td><td width=\"94\"><p>Ja<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Nybildning av celler och blodkroppar<\/p><\/td><\/tr><tr><td width=\"106\"><p>Vitamin K<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Blodets koagulering och bent\u00e4thet<\/p><\/td><\/tr><tr><td width=\"106\"><p>Niacin<\/p><\/td><td width=\"94\"><p>Ja<\/p><\/td><td width=\"109\"><p>Ja<\/p><\/td><td width=\"307\"><p>Oms\u00e4ttning av fett, kolhydrater och protein<\/p><\/td><\/tr><tr><td width=\"106\"><p>Pantotensyra<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Oms\u00e4ttning av kolhydrater och fett<\/p><\/td><\/tr><tr><td width=\"106\"><p>Riboflavin<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Nedbrytning av fett, kolhydrater och protein<\/p><\/td><\/tr><tr><td width=\"106\"><p>Tiamin<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Oms\u00e4ttning av kolhydrater och protein<\/p><\/td><\/tr><tr><td width=\"106\"><p>Vitamin B6<\/p><\/td><td width=\"94\"><p>Nej<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Oms\u00e4ttning av protein och nervceller<\/p><\/td><\/tr><tr><td width=\"106\"><p>Vitamin B12<\/p><\/td><td width=\"94\"><p>Ja<\/p><\/td><td width=\"109\"><p>Nej<\/p><\/td><td width=\"307\"><p>Cellernas \u00e4mnesoms\u00e4ttning och bildning av blodkroppar<\/p><\/td><\/tr><\/tbody><\/table><p><strong>Namn<\/strong> = vitaminens namn<br \/><strong style=\"font-size: inherit; text-align: inherit; color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); background-color: var(--palettecolor7);\">Brist<\/strong><span style=\"font-size: inherit; text-align: inherit; color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); background-color: var(--palettecolor7);\"> = ifall brist p\u00e5 vitaminen kan uppst\u00e5<br \/><\/span><strong style=\"font-size: inherit; text-align: inherit; color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); background-color: var(--palettecolor7);\">Skadligt<\/strong><span style=\"font-size: inherit; text-align: inherit; color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); background-color: var(--palettecolor7);\"> = Kan ett f\u00f6r h\u00f6gt intag vara skadligt<br \/><\/span><strong style=\"font-size: inherit; text-align: inherit; color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); background-color: var(--palettecolor7);\">Viktigt f\u00f6r<\/strong><span style=\"font-size: inherit; text-align: inherit; color: var(--theme-text-color); font-family: var(--fontFamily); font-style: var(--fontStyle, inherit); font-weight: var(--fontWeight); letter-spacing: var(--letterSpacing); text-transform: var(--textTransform); background-color: var(--palettecolor7);\"> = vilka funktioner \u00e4r vitaminen viktig f\u00f6r<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d145c76 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d145c76\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c9c22a2\" data-id=\"c9c22a2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-046f3c1 elementor-widget elementor-widget-toggle\" data-id=\"046f3c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-4641\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-4641\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Referenser<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-4641\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-4641\"><h3><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3><ol><li><a href=\"https:\/\/www.livsmedelsverket.se\/livsmedel-och-innehall\/naringsamne\/vitaminer-och-antioxidanter\">Livsmedelsverket: Vitaminer och antioxidanter.\u00a0<\/a><\/li><\/ol><ol start=\"2\"><li>Jeukendrup A, Gleeson M (2014) Idrottsnutrition: f\u00f6r b\u00e4ttre prestation, Ny uppl. Stockholm : SISU, 2014<\/li><\/ol><ol start=\"3\"><li>V\u00e4sterbotten kuriren (2015) D-vitaminbrist vanligt hos somalier.<\/li><\/ol><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Vitaminer: Livsn\u00f6dv\u00e4ndiga f\u00f6r v\u00e5r h\u00e4lsa Vitaminer \u00e4r livsn\u00f6dv\u00e4ndiga \u00e4mnen som spelar en central roll f\u00f6r v\u00e5r h\u00e4lsa och v\u00e4lbefinnande. En mindre brist kan leda till allm\u00e4n tr\u00f6tthet, medan en st\u00f6rre brist kan resultera i en m\u00e4ngd olika sjukdomar. Gravida och ammande kvinnor beh\u00f6ver s\u00e4rskilt mycket vitaminer och b\u00f6r d\u00e4rf\u00f6r vara extra noggranna med sitt intag. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4378,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-4359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vitaminer: Din guide f\u00f6r optimerat intag och b\u00e4ttre h\u00e4lsa<\/title>\n<meta name=\"description\" content=\"Din guide om vitaminer, deras betydelse f\u00f6r h\u00e4lsa hur man f\u00e5r i sig r\u00e4tt m\u00e4ngd och vilka grupper som b\u00f6r vara extra noggranna med sitt intag.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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