Vitamins are substances necessary for life, which play an important role in the absorption and use of nutrients. The body is unable to synthesize them on its own (apart from vitamin D, vitamins B2 and B3, and vitamin K), so vitamin intake is strictly dependent on food. Vitamins are mainly of plant origin (group B vitamins) and are therefore found especially in fruits and vegetables.
A vitamin has no energy value, that is, it does not release any calories. It is nevertheless necessary for the overall functioning of the body.
Vitamins help maintain vital balance since it is through them that cells can use nutrients, which are sources of energy.
Each vitamin has specific functions and none can substitute for another. There are many reactions in the body that require the presence of more than one vitamin, and not having one enough can make the others not work properly.
Minerals vs vitamins
Minerals, often mentioned in the same breath as vitamins, have a similar description, but are completely different substances. Vitamins are produced organically in plants or animals, while minerals come from the soil where they are absorbed by plants and animals. Examples of minerals are magnesium, sodium and potassium.
Back to the vitamins. At the moment, science knows 13 different vitamins:
- Vitamin A
- Vitamin D
- Vitamin e
- Vitamin k
- Vitamin C
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Vitamin B6
- Biotin (B8)
- Folic acid (B11)
- Vitamin B12
Water-soluble and fat-soluble vitamins
Not every vitamin works the same. There are vitamins that are water-soluble and vitamins that are fat-soluble, which means that some fat is necessary for such vitamins to be optimally absorbed by the body.
These vitamins are water-soluble:
- Vitamin C
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Vitamin B6
- Biotin (B8)
- Folic acid (B11)
- Vitamin B12
These vitamins are fat-soluble:
- Vitamin A
- Vitamin D
- Vitamin e
- Vitamin k
How do vitamins work?
Whether a vitamin is water-soluble or fat-soluble says something about the products that contain it and how the body deals with it. Fat-soluble vitamins are mainly found in fatty products such as fatty fish and butter. The body stores fat-soluble vitamins in adipose tissue and the liver. Therefore, with an additional intake of vitamins, there may be an overdose. Vitamin E stays in the body for up to three years, vitamin A two years and vitamin D a good four months.
All fat-soluble vitamins that cannot be stored and are not used by the body leave the body via bile or urine.
Water-soluble vitamins are mainly found in (green) vegetables, fruits and whole grains. With the exception of vitamin B12, they cannot be stored by the body and must be absorbed daily with food. All unused vitamins of this type are excreted in the urine.
Where are the vitamins needed?
As mentioned earlier, vitamins are vital to keep the body healthy. All of them have their own sphere of activity. In the following, they are named and explained for which functions they are good.
- Vitamin A: Especially found in fish, milk, eggs, meat, carrots and green leafy vegetables. Essential for healthy skin, good eyesight and good growth. The body can build up a supply of it in the liver.
- Vitamin D: Especially found in fatty fish, eggs and margarine. Important for maintaining strong bones, muscles and teeth, promotes a strong immune system and helps the body absorb the mineral calcium from food.
- Vitamin e: Especially found in sunflower oil, margarine, nuts and seeds. Has an antioxidant effect and eliminates the so-called free radicals. These are harmful substances that can damage cells and body tissues and are blamed for accelerated aging.
- Vitamin k: Especially found in green leafy vegetables, cottage cheese, cheese, meat and eggs. Together with vitamin D, ensures strong bones and promotes blood clotting.
- Vitamin C: Mainly found in fruits, vegetables and potatoes. Is good for the immune system and, just like vitamin E, eliminates free radicals.
- Vitamin B12: Especially in meat, fish, eggs and dairy products. Promotes the formation of red blood cells and good nerve function. B12 is the only water-soluble vitamin that the body stores in the liver. What is not needed is no longer absorbed by the intestinal wall and excreted in the urine.
- Vitamin B6: Mainly contained in legumes, nuts, meat, bread, eggs and vegetables. Vitamin B6 promotes growth, supports the immune and defense systems, helps certain hormones in their action and plays a role in the formation and breakdown of amino acids. Amino acids are the basic building blocks for the body.
- Thiamine (vitamin B1): Especially in dairy products, vegetables, meat, cereal products and potatoes. Promotes the release of energy from food, ensures good functioning of the heart muscle, supports nerves and optimal brain function.
- Riboflavin (Vitamin B2): Mainly in dairy products, meat, vegetables, fruits, bread and other cereal products. Riboflavin ensures healthy skin and the release of energy from food.
- Niacin (Vitamin B3): Niacin is mainly found in whole grains, vegetables, meat, fish and potatoes. Important for healthy skin and optimal functioning of nerves and brain. Additionally supports the release of energy from food.
- Pantothenic acid (vitamin B5): Pantothenic acid is abundant in meat, eggs, whole grains, legumes, vegetables and fruits. The most important function of this vitamin is the release of energy from food.
- Biotin (Vitamin B8): Biotin mainly provides eggs, nuts and liver. Keeps skin and hair healthy, ensures normal nerve function and also supports the release of energy from food.
- Folic acid (vitamin B11): Especially in (green) vegetables, whole grains, meat and milk. Promotes the production of red and white blood cells, stimulates the growth process and lowers the risk of malformations in pregnancy.
