To stay healthy, our body needs vitamins, minerals and trace elements in addition to the main nutrients. These substances, in small and minute quantities, set vital processes in motion. A balanced mixed diet with fresh fruit, vegetables, dairy and whole grain products usually ensures the need.
Why a vitamin-rich diet is important
Some vitamins cannot be formed by the body at all, or only from certain precursors. In addition, the organism can often store the vitamins only to a small extent. A regular supply of vitamins with food to maintain life processes must therefore be ensured.
Vitamins as radical scavengers
Among the listed vitamins, vitamins A, C and E are of particular importance. These vitamins have an antioxidant effect as so-called radical scavengers. Aggressive oxygen radicals, known as oxidants, can form in the body. They are formed in normal metabolism when the body consumes energy: during sports or mentally demanding activities, during lack of sleep or nervous stress, and increasingly through external influences such as UV rays, smoking or excessive alcohol consumption. The free radicals attack cell membranes and destroy them. Radical scavengers or antioxidants inactivate such free radicals and thus reduce oxidative stress in our body.
When is the need for vitamins increased?
There are certain phases of life when the need for vitamins is higher than usual, such as:
- During the growth phase in children and adolescents.
- During pregnancy and lactation
- When taking the “pill
- In prolonged stressful situations
- During convalescence and old age
- By smoking or alcohol
- In chronic diseases, for example diabetes
Vitamin A – retinol
Vitamin A is particularly important for vision in the dark, growth in children and the formation of skin and mucous membranes. A deficiency of retinol leads to so-called night blindness. Other symptoms are dry skin or brittle hair. Retinol is only present in animal foods. Precursors of the vitamin, so-called provitamins (for example beta-carotene) are found in plant foods. The body can form vitamin A itself from these precursors. Retinol must not be overdosed, as high doses can lead to poisoning, so-called hypervitaminosis. In contrast, provitamins cannot cause hypervitaminosis.
B vitamin group
The B vitamins include:
- Vitamin B1 – thiamine
- Vitamin B2 – ribofavin
- Vitamin B3 – Niacin
- Vitamin B5 – pantothenic acid
- Vitamin B6 – pyridoxine
- Vitamin B7 – Biotin
- Folic acid (B9 or B11)
- Vitamin B12 – cobalamin
These vitamins play a crucial role in cell renewal and regulate the metabolism of carbohydrates, proteins and fats. Deficiency symptoms can lead to disorders of the hematopoietic system, skin or mucous membrane changes and nervous disorders, among others.
Vitamin C – ascorbic acid
The typical deficiency disease scurvy has died out. Nevertheless, there are still deficiency symptoms in terms of vitamin C today.
Who eats little fresh fruit or vegetables, or suffers from an infection, needs more vitamin C. Likewise with high occupational stress. Smokers have an up to 40% increased need for vitamin C.
Vitamin C has multiple effects in the organism. The most important functions are:
- Strengthening the immune system
- Radical scavenger
- Participation in the formation of connective tissue
- Increasing the absorption of iron from food
Vitamin D – calciferol
Vitamin D is essential for bone metabolism. Without an adequate supply of vitamin D, the formation of bones and teeth is not possible. Vitamin D can be produced by the body itself: Under the influence of sunlight, vitamin D is converted into the active form, vitamin D3 – colecalciferol. Therefore, a necessary condition for the supply of the body with this vitamin is regular, but short stays in the sun. Sometimes, however, the vitamin D formed by the body itself is not sufficient and must therefore be administered in addition. Especially in the first year of life, the supply of vitamin D is important, because the self-production and the vitamin D content of the milk are not sufficient for the increased demand during this time.Infants are therefore given vitamin D3 tablets to support bone formation.
Vitamin E – tocopherol
Vitamin E – like vitamins A, D and K – belongs to the group of fat-soluble vitamins and can lead to hypervitaminosis in high doses. Tocopherol is particularly important for the full functioning of muscles, connective tissue, cardiovascular system and the immune system. Vitamin E also protects the body from many harmful influences because, like vitamins C and A, it is a radical scavenger and can intercept these cell-damaging particles. Natural vitamin E is found, for example, in:
- Green leafy vegetables
- Vegetable oils
- Cereal germs
- Oatmeal
- Butter
- Milk
According to the recommendations, a healthy adult should consume 12 mg of vitamin E daily.
Vitamin K
Vitamin K is involved in the formation of blood clotting factors and bone metabolism. Vitamin K is supplied by food, but it is also produced by the natural intestinal flora. Green vegetables as well as fish and dairy products contain vitamin K. Deficiency of vitamin K may result in an increased tendency to bleed, impaired bone formation, and diarrhea or loss of appetite.
