Why are vitamins

Which vitamins are vital?

Table of Contents

  1. But why are vitamins so important?
  2. The most important vitamins at a glance
    1. Vitamin A
    2. vitamin C
    3. Vitamin D
    4. Vitamin E.
    5. Vitamin K
    6. Biotin (vitamin H)
    7. Vitamin B1
    8. Vitamin B2
    9. Niacin (vitamin B3)
    10. Pantothenic acid (vitamin B5)
    11. Vitamin B6
    12. Folic acid (vitamin B9)
    13. Vitamin B12

Vital ones Vitamins can be divided into two groups. On the one hand there are fat-soluble vitamins and water-soluble vitamins. The body can process and store fat-soluble vitamins better. Because if the processing of the vitamins, e.g. A, K and D, is not possible, stores are created. Excess nutrients from water-soluble vitamins, on the other hand, are transported out of the body through the urine.

If we do not consume enough vitamins, there is a risk of deficiency symptoms. Usually there is a deficiency due to an under- or very one-sided diet. Also a disturbed vitamin intake. E.g. intestinal diseases can lead to this. There is an increased need for vitamins during pregnancy and while breastfeeding. Alcohol abuse can also lead to a vitamin deficiency.

But why are vitamins so important?

Vitamins guarantee the maintenance of vital functions and also accelerate metabolic processes in our body. Furthermore, you increased the resistance of the body. Vitamins can prevent diseases. Since our body is generally not able to produce vitamins itself, they have to be taken in with food. In addition to an adequate supply of vitamins, carbohydrates, fats and proteins are also important for a balanced diet.

The most important vitamins at a glance

Vitamin A

Vitamin A is especially important for eyesight, skin, hair, mucous membranes, teeth and gums. Pregnant women have an increased need for vitamin A. The vitamin is particularly found in liver, meat and egg yolks, but also in butter and margarine, cheese and carrots. Broccoli, kale and spinach also score points with vitamin A.

vitamin C

Vitamin C is very important for the body's defenses and also helps with wound healing. It is also relevant for bones, cartilage, teeth and connective tissue. If you want to get enough vitamin C, you should eat citrus fruits, sea buckthorn, berries, peppers and rose hips. You can also get vitamin C from fennel, potatoes, cabbage, spinach and tomatoes.

Vitamin D

Vitamin D is especially important for our bones and muscles. It is mainly found in high-fat fish species such as herring and mackerel. So you can eat fish more often. Because anyone who suffers from a vitamin D deficiency is more prone to fractures.

Vitamin E.

Vitamin E helps the cells to maintain and function properly because it protects against free radicals and hardening of the arteries. The vitamin is mainly found in vegetable oils, especially wheat germ, corn germ and sunflower oil. It can also be found in soy, corn, nuts, almonds, whole grains and eggs. Avocados are also high in vitamin E.

Vitamin K

Vitamin K is important for regulating blood clotting and is found in chicken, milk, eggs, spinach, cabbage, lettuce, but also in broccoli, potatoes and sauerkraut and whole grain products.

Biotin (vitamin H)

This vitamin affects the skin, hair and nails. It is particularly found in soybeans, tomatoes, spinach, potatoes, fish, mushrooms and lentils. But bananas and oatmeal also contain biotin.

Vitamin B1

This B vitamin is used to generate energy from food and is also important for growth, water balance and muscle building. Vitamin B1 is mainly found in legumes, potatoes, whole grain products, pork and poultry.

Vitamin B2

Vitamin B2 is important for the energy metabolism, but also for the skin and eyes. It is particularly found in dairy products, meat, fish, eggs and whole grain products.

Niacin (vitamin B3)

This vitamin supports many metabolic reactions in the cells and also plays a role in cell division. Niacin is found in all animal products such as meat, game and poultry. The nicacine content in roasted coffee is remarkable.

Pantothenic acid (vitamin B5)

Pantothenic acid is particularly relevant for the breakdown of fat and carbohydrates. The acid is also crucial for the production of cholesterol and the formation of hormones. It is found in practically all foods, especially legumes, yeast, whole grain cereals, milk, meat and fish.

Vitamin B6

This vitamin is involved in the formation of red blood cells and is also important for the metabolism of amino acids. It is also relevant for the nervous system and the immune system. Vitamin B6 is contained in almost all foods, so that a good supply is usually guaranteed. Pork, fish, lentils as well as green beans and lamb's lettuce, bananas and whole grain products contain a higher content.

Folic acid (vitamin B9)

Folic acid is important for growth and cell structure. It is also used to prevent cardiovascular diseases. It is found in milk and whole grain products as well as in oranges. But also in egg yolks, liver and spinach. Wheat germ and soybeans are particularly rich in folic acid. Pregnant women should also take folic acid supplements.

Vitamin B12

The last vitamin in the B group is relevant for the breakdown of fatty acids and is closely related to the activation of folic acid (vitamin B9). The B vitamin is also important for heart health, performance and concentration. This vitamin is mainly found in animal products, e.g. in liver and offal, eggs, milk, dairy products and cheese. Vegetable food provides almost no vitamin B12. Sauerkraut, which contains vitamin B12 after fermentation, is an exception.