Vitamins - the Silent Helpers of Our Body
Foods contain vitamins in the form of provitamins, a precursor to vitamins. These are then synthesized during the digestive process. There are water-soluble and fat-soluble vitamins.
Water-Soluble Vitamins
Water-soluble vitamins are precursors to coenzymes. Water-soluble vitamins are absorbed by the body in the small intestine. There are 9 vitamins that are water-soluble and have very important functions in the human body. Thiamine or Vitamin B1 influences carbohydrate metabolism and is important for thyroid function and nerves. It is contained in: pork, peas, oatmeal and other foods. Riboflavin or Vitamin B2 helps with the utilization of fats, protein, and carbohydrates. It is important for skin and nails. Pork, green leafy vegetables, whole grain products contain riboflavin. Niacin or Vitamin B3 is helpful in migraine and promotes memory and concentration; it is found in lean meat, fish and whole grain products. Pantothenic acid or Vitamin B5 helps with wound healing and defense against germs. It is present in liver, vegetables, and wheat germ.
Pyridoxine also known as Vitamin B6 protects against nerve damage and helps with protein metabolism. It is found in liver, kiwis, and potatoes. Biotin or Vitamin B7 is good for skin, hair, and nails. This vitamin is also present in the liver and cauliflower. Folic acid (B11) prevents malformations in newborns and promotes beautiful skin appearance. It is found in liver, wheat germ, and pumpkin. Cobalamin (B12) forms and regenerates red blood cells, it stimulates appetite and is important for nerve function. It is present in liver and fish. The well-known ascorbic acid, the good old Vitamin C offers protection against infections and acts as a free radical scavenger. It strengthens connective tissue. Elderberries, acerola-cherry, citrus fruits, sea buckthorn, kiwis, peppers contain significant amounts of Vitamin C.
Fat-Soluble Vitamins
The fat-soluble vitamins are non-polar molecules. Fat-soluble vitamins are only effective through a connection with fats. Vitamin A or retinol improves vision and skin appearance. It is found in liver, fish, and many plants. Tocopherols or Vitamin E serve cell renewal. The K vitamins are necessary for the formation of blood clotting factors and for calcium deposition in bones. They are present in eggs, liver, and kale.
The recommended daily dose of vitamins varies greatly and is mostly in the microgram range. When the dose is consistently below this level, deficiency symptoms arise and the body can no longer perform important functions. Hypovitaminosis is rare today, during pregnancy or after serious illnesses. Rather, the opposite may occur, namely hypervitaminosis, an oversupply of vitamins. This is only possible through high vitamin doses.