ABC Of Vitamins: Everything You Need To Know About Vitamins!(part-1)

Why are vitamins so important for our body? Because we can only absorb most vitamins through our diet. However, there is one exception: vitamin D! Our body is able to produce enough of it itself.

When it comes to vitamins K and B12, we also have to trust our plates - because even if bacteria in the intestine produce these vitamins in small quantities, it is not enough to supply our body with them!

If we don't take in enough vitamins over a long period of time, deficiency symptoms will appear sooner or later.

Vitamins - Daily Requirement

The German Society for Nutrition (DGE) recommends the following daily intake of vitamins for adults:

1. Vitamin A: 700-850 µg-RAE/day (recommended intake)
2. Vitamin B1 (thiamine): 1.0-1.3 mg/day (recommended intake)
3. Vitamin B12 (cobalamin): 4.0 µg/day (estimate)
4. Vitamin B2 (riboflavin): 1.0-1.1 mg/day (recommended intake)
5. Vitamin B3 (niacin): 11-16 mg/day (recommended intake)
6. Vitamin B5 (pantothenic acid): 5 mg/day (estimate)
7. Vitamin B6: 1.4-1.6 mg/day (recommended intake)
8. Vitamin B7 (biotin): 40 µg/day (estimate)
9. Vitamin B9 (folate): 300 µg/day (recommended intake)
10. Vitamin C: 95-110 mg/day (recommended intake)
11. Vitamin D (in the absence of endogenous synthesis): 20 µg/day (estimated value)
12. Vitamin E: 11-15 mg/day (estimate)
13. Vitamin K: 60-80 µg/day (estimate)
14. manual presented in detail, so here only a short overview including links to the individual contributions.

Water Soluble & Fat Soluble Vitamins

Wondering why some vitamins should be taken with fat? Very simple: we distinguish between water and fat soluble vitamins and as the name suggests, some are soluble in water and others in fat.

Fat-Soluble Vitamins

Your body therefore needs a little fat or oil for the fat-soluble vitamins in order to be able to utilize them optimally. It is best to remember the fat-soluble vitamins with the E-D-K-A formula Edeka.The body can store these vitamins, so you have to be a little careful with the dosage so that you don't eat too much of them.

Water-Soluble Vitamins

Water-soluble vitamins are excreted by the kidneys, so overdoses are rare. Unfortunately, the body can hardly store them, so we have to ensure a regular intake through food. Water-soluble vitamins include the B vitamins and vitamin C.

Also important: Cooking, heavy washing or long storage are not good for these vitamins, so it is best to eat the food fresh and raw to get enough water-soluble vitamins. Gentle steaming or steaming is also OK.

Vitamin A (retinol)

Vitamin A is a true all-rounder. It is one of the essential vitamins, i. H. the body cannot produce this building block itself, but is dependent on our ingesting it through food.

Our body then uses the vitamin for different purposes. It is involved in the formation of new red blood cells, keeps our skin and mucous membranes healthy, strengthens the immune system and promotes bone formation.As a so-called eye vitamin, it also plays an important role in the visual process.

Vitamin B1 (thiamine)

The water-soluble vitamin B1 is a coenzyme precursor and is found in animal and plant foods. In addition to the main conversion of carbohydrates into energy, the "nerve vitamin" also provides relief from premenstrual syndromes (PMS syndromes).

Because the human body cannot store the vitamin in the long term, a relatively regular intake is important.

Vitamin B12 (cobalamin)

Vitamin B12, also known as cobalamin, primarily regulates the breakdown of fatty acids and blood formation. In addition, cobalamin protects the cardiovascular system because it converts the dangerous amino acid homocysteine into the harmless amino acid methionine.

The important vitamin is usually found in animal foods such as meat and eggs, so vegans in particular often suffer from a vitamin B12 deficiency.

Vitamin B2 (Riboflavin)

Our body needs vitamin B2 for the transfer of oxygen molecules in so-called redox reactions. Among other things, redox reactions are important for the breakdown of fatty acids and in the production of energy from food components.

Vitamin B3 (Niacin)

Vitamin B3 is involved in many functions of the body. For example, it contributes to normal energy-yielding metabolism and the reduction of tiredness. At the same time it is important for the nervous system, for mental balance and for the function of the skin and mucous membranes.

In order to ensure the smooth interaction of all these functions in your body, you should ensure that you have an adequate supply of niacin.

Vitamin B5 (pantothenic acid)

Vitamin B5 has a significant influence on energy production. It plays a role in the breakdown of carbohydrates, proteins and fats and is also involved in the formation of fatty acids and the synthesis of red blood cells. Pantothenic acid also supports the immune system as it is required for the production of antibodies.

Vitamin B5 also plays a role in the transmission of stimuli in the nerve cells, because it is important for the production of the messenger substance acetylcholine. It also affects the adrenal glands, lung function and heartbeat. It can protect against hardening of the arteries and have a positive effect on “good” cholesterol.

Vitamin B6 (pyridoxine)

Vitamin B6 is crucial for the function of around 100 metabolic processes in the body. It plays an important role in particular for the amino acid metabolism, i.e. the formation and breakdown of protein. It is a prerequisite for building muscle and regulates carbohydrate and fat metabolism.

At the same time, it is also involved in the formation of messenger substances such as serotonin and dopamine. It ensures strong nerves and contributes to a better ability to concentrate.

Vitamin B7 (biotin, vitamin H)

Vitamin B7 is, among other things, responsible for the regulation of metabolism and fat metabolism. Vitamin B7 also significantly controls the blood sugar level.

The body also needs biotin to convert four essential amino acids. The conversion of these four amino acids in turn contributes significantly to the healthy growth of hair, nails and skin.Healthy skin is characterized above all by the fact that your body can absorb enough biotin.

Vitamin B9 (folic acid)

Folic acid is one of the essential nutrients for our health and has a central influence on all growth and cell renewal processes in our body.

Vitamin B9 (folic acid)

Folic acid is one of the essential nutrients for our health and has a central influence on all growth and cell renewal processes in our body.

In addition to participating in cell renewal processes, growth and blood formation, B9 is important for the body's performance, which decreases noticeably if there is a lack of the vital substance. In addition, the vital substance can prevent heart diseases and strokes.