Vitamins are substances that are used in small quantities for metabolic control and that are not formed in the human organism. Therefore, they must be supplied with food.
Importance of vitamins
Vitamins are substances that are needed in small quantities for metabolic control and that are not formed in the human organism. Vitamins are especially needed by the adolescent and the child in the developmental years, as it protects against growth retardation and poor tooth formation. In case of severe vitamin A deficiency, mucous membrane damage and eye damage, such as night blindness and in severe cases the so-called eye blindness, also occur in all people. Already from the antiquity we know the prescription to heal the night blindness by liver gifts – a meaningful treatment method, since straight in the liver the vitamin A stores itself. Especially in the cod liver oil of fish we find it in high concentration. Just like in animal liver, vitamin A is also stored in human liver and supplies the organism – provided that we eat enough plant food. Plants, but especially carrots, contain the precursor of vitamin A, the so-called provitamins, the carotenes, from which the organism itself builds up the necessary vitamin A. It is important to know that the provitamins, the carotenes, are heat-resistant, but that it slowly destroys the vitamin A when heated in the air, for example, when frying.
Where are which vitamins found?
Vitamins are found in the skins of grain fruits, further particularly rich in yeast, and in small amounts in all vegetables, but to a considerable extent in kale. With the machine refinement of food production, beri-beri disease appeared especially in the countries whose main food is rice. The disease manifested itself with heart damage and dropsy, but also with nervous disorders. The cause was a deficiency of vitamin B, which is also called aneurin or thiamin. As early as the Middle Ages, pellagra was described, a disease that manifested itself in bleeding of the skin and mucous membranes, as well as nervous disorders, and occurred mainly in areas whose inhabitants had a one-sided diet of corn. Deficiencies of the other vitamins of the B-complex do not always result in clearly pronounced clinical pictures. We observe more disorders of a general nature, but the importance of these vitamins can be seen in their function in the body. It is precisely it that shows the great importance of the B vitamins in the maintenance of health. Lactoflavin or vitamin B2, also called riboflavin, intervenes in cellular respiration, while adermin or vitamin B6 is involved in the construction of ferments, which intervenes in protein metabolism. Panthothenic acid is essential for the metabolic processes, elimination of toxins from the body. Biotin, as a part of ferments, affects carbohydrate and fat metabolism and is necessary for the functioning of the skin. Folic acid (lat. : folium = leaf) or vitamin Bc – it is found in green leafy vegetables – and vitamin B12 have crucial importance in particular forms of anemia. Only a few thousandths of a milligram of B12 are sufficient to treat so-called pernicious anemia. No other biological substance shows such a clear effect in the smallest amount.
Vitamin C
Vitamin C is found in fresh vegetables, fruits, lettuce, and in significant amounts in potatoes. Vitamin was found only in 1912, although since the Middle Ages was known scurvy of sailors, which occurred due to the absence of fruits and vegetables in the diet. Fortunately, we rarely observe this severe clinical picture today, but occasional bleeding of the gums, increased susceptibility to infections of the upper respiratory tract (nose, throat, sore throat) and, above all, the springtime fatigue known to everyone as a result of vitamin C deficiency are unfortunately well known to us all. Vitamin C is water-soluble and heat-sensitive, is found in fresh vegetables, fruits, salads and in significant quantities in our unfortunately so often despised potato. For the housewife or the househusband, this results in the important rule of use to always provide for some raw vegetables when preparing meals – especially in spring – and above all not to leach out the vegetables by long washing and to use the vegetable and potato water for the preparation of soups and sauces.Vitamin deficiency leads to rickets or English disease, a disorder of calcium and phosphoric acid metabolism, thus to deficient calcification of bone tissue, which can cause, for example, bow-legs and knock-knees, as well as deformities of the chest and pelvis, and to delayed and disturbed tooth formation, finally to retardation in the overall physical development. In the 18th century, the healing effect of liver trans was known in this disease, and it was cured at that time by liver transfusions as well as sun exposure. However, it was not until 1927 that ergosterol, a precursor of vitamin D, was identified, which can be converted into vitamin D proper by sun or high-altitude sun irradiation.
Vitamin D
While the D provitamins – also, for example, the derivative of cholesterol found in the skin is one of them – are very common in the animal and plant kingdoms, the actual vitamin D is not found at all in plants and only in traces in animal products except for cod liver oil, so that the best sources of vitamin D are liver, various seafood and, at a great distance, milk, butter and eggs. From what has been said, the best prevention and cure for rickets is the sun. Increased need for vitamin D is in growing age, pregnant women and lactating women.
Vitamin E
Vitamin E should be mentioned last. Its absence does not cause a clinical picture that can be firmly outlined. Vitamin E was found or discovered by the fact that animals whose diet consisted of cow’s milk with added yeast and iron were unable to raise their young, and if they continued to be kept on the specified diet, infertility occurred in males and miscarriages in females. It has been proven that vitamin E controls the formation of connective tissue and especially of the heart muscle and thus influences blood circulation. Vitamin E is fat-soluble and is found in vegetables, the sprouts of cereals, milk, eggs and meat. In addition to the vitamins discussed here, we know of other substances that are vitamins, i.e. necessary for the maintenance of life, and we can speak of about 18 vitamins or groups of vitamins, but the ones discussed here are the most important. Let’s maintain a mixed and balanced diet, let’s give especially enough vegetables and avoid throwing away the cooking water – numerous vitamins are water-soluble – and let’s use enough fruit juices, which, unfortunately, are recently mixed with artificial and not very valuable artificial vitamins, we should add fish dishes to our menu – herring is an important source of vitamin D – and we should not forget to eat whole-grain bread to get the vitamins contained in the germ and husk of cereal grains, we should give cheese – even to children from the age of one – and we should use skimmed milk, then we will be sure to get the necessary amounts of vitamins. A little thought in dividing the kitchen list will be amply rewarded by increased enjoyment of life and creativity in oneself and one’s loved ones.