You take all those vitamin pills, but what are they good for? Fruit contains a lot of vitamin C and the sun guarantees the necessary vitamin D. But which vitamins are there, where do you find them and what do you actually need them for? We do know that vitamins are indispensable for optimal health, but that often says everything.
There are thirteen different vitamins, each with its own function. From A to K: these are all vitamins, they are good for this and you will find them in these food products!
Vitamin A guarantees a strong immune system. But it also contributes to radiant skin, full hair and healthy gums. Finally, vitamin A prevents night blindness. You can find this vitamin in fish, liver, dairy products, low-fat margarine and margarine.
B1 contributes to the burning of carbohydrates, which gives your body energy. In the event of a deficiency, you face fatigue, depression and a lack of appetite. Therefore, eat enough meat, cereal products and legumes!
Vitamin B2 is essential for good digestion and keeps your skin and hair strong and healthy. You can find this vitamin in milk products, meat, vegetables, fruit and grain products. It is therefore almost impossible to get a deficiency of this vitamin.
Vitamin B3 supports your body in converting sugar, fat and protein into energy. The vitamin also plays an rl in the functioning of the nervous system. Finally, B3 ensures a radiant skin. Good sources for this vitamin are meat, fish, nuts, grain products, vegetables and fruit. Shortages are therefore quite rare.
Vitamin B5 makes it possible for your body to break down proteins, fats and carbohydrates. This vitamin also stimulates the production of antibodies and anti-stress hormones. You don’t have to worry about deficiencies, vitamin B5 can be found in almost every food!
Vitamin B6 is indispensable for optimal digestion and strong resistance. It also helps with the production of red blood cells and is an important vitamin for your nervous system. Finally, B6 keeps your sex hormones in the right balance. Do you suffer from anemia, skin problems and are you often sick? Then eat more meat, fish, eggs, legumes, potatoes and whole-grain products.
Vitamin B8 guarantees radiant skin and strong hair. This vitamin also stimulates the production of fatty acids. You can find this substance in eggs, milk, soy, nuts, chocolate and cauliflower.
Vitamin B11 (folic acid)
Vitamin B11 is better known as folic acid. This vitamin is essential for the production of blood and DNA. In addition, folic acid protects your heart and vessels against diseases. If you want to get pregnant – or are expecting – you have to take extra folic acid to reduce the chance of a child with an open back. Do you suffer from fatigue, loss of appetite, weight loss and memory problems? Then it could be that you have to put more green vegetables, fruit and whole-grain products on your plate!
Vitamin B12 is indispensable for the production of red blood cells and a healthy nervous system. A deficiency of this vitamin can cause memory problems. B12 only occurs in animal foods, such as meat and dairy. Vegans and vegetarians therefore often use special nutritional supplements.
If you used to get flu, your mother served you a bowl of fruit. And rightly so, because fruit is full of vitamin C and this dust gives your resistance a huge boost. In addition, it contributes to healthy teeth, bones, blood vessels and it slows down the aging process. In addition to fruit, it is important to get lots of vegetables and potatoes. Note that one food product contains more vitamin C than the other. Do you often have a cold, have little energy or do you want to heal your wounds? Then take extra supplements!
Sunlight is the most important source of vitamin D and therefore a shortage – at least in the UK – is lurking quickly. A deficiency can lead to bone loss, diabetes, heart disease and even cancer. In the winter it is advisable to take extra supplements and in the summer you can enjoy the sun extra long! You can also find vitamin D in animal products such as meat, dairy and fish.
For people over 50 years of age and / or with tinted or dark skin, it is advisable to take supplements throughout the year. Their skin is in fact unable to produce vitamin D. The skin of children under the age of 4 is not sufficiently developed to produce this vitamin. Finally, pregnant women, breastfeeding women, vegans and vegetarians also need extra supplements.
Vitamin E guarantees radiant skin, optimal nerves and muscles, healthy blood cells and a properly functioning heart. It also helps to prevent heart disease. To get enough vitamin E you can put vegetable oil, nuts, grain products and sesame seeds in your shopping cart!
You need vitamin K for blood clotting. Although vitamin K is largely produced in your colon, you can supplement it with broccoli and spinach.
How many vitamins do you need?
Your body produces some vitamins, but most do not. That is why it is very important to get them through certain foods and / or supplements. But exactly how many vitamins do you need? Everyone is different, and therefore every individual also has a different amount of vitamins. For example, your age, overall health, nutritional style and possible pregnancy have a major impact. In general, a varied diet is half the battle. Are there certain foods that you do not eat – for whatever reason -? See which vitamins they contain and how you can replace them. Do you often suffer from – the aforementioned – ailments? Then hire a professional to find out if this is possibly due to a vitamin deficiency.