Except for one (vitamin D), vitamins are not directly produced by the body. Since they are essential for many functions however, they need to be ingested through our food. One distinguishes between two types of vitamins, water-soluble and fat-soluble. In detail…
…is important for normal cell division, for growth, eyesight and a well functioning immune system. Vitamin A is almost exclusively found in animal tissue (liver, sea fish) and their derivatives (milk, eggs, butter). Bright red/orange foods (carrots, tomatoes) and some green ones (broccoli and spinach) contain carotinoids. These are classified as pro-vitamins and can be transformed into vitamin A by the body if needed.
…has the job of transforming carbohydrates, fats and alcohol into energy. It also counters the build-up of toxic by-products during metabolism that could potentially harm hearing and the nervous system.
Vitamin B1 can be found in pork meat, whole grain products, potatoes and pulses.
…is needed for the energy utilization of food and further supports vitamin B6 and niacin. It can predominantly be found in fish, meat, dairy products, eggs and whole grain products.
…takes part in the metabolism of carbohydrates, fats and proteins. It further helps in the regenerations of muscles, skin and nerves. Niacin is present in peas, mushrooms, duck, veal, lamb and fish.
…helps as a building block for fats, carbohydrates and different amino acids and fatty acids. It further helps the functioning of mucous membrane and other tissue and in the pigmentation of hair. Pantothenic acid occurs in liver, herring, whole grain products, broccoli and cauliflower.
…is integrally involved in the formation of red blood cells, antibodies, hormones, enzymes and is further necessary for cell division. Soy beans, wheat germs, walnuts, peanuts and some fish are good sources of vitamin B6.
…helps turn food into energy. It is also needed for the metabolism of cholesterol and fat. Biotin is present in egg yoke, rice, oat, nuts, mushrooms, soy beans, tomatoes, spinach, potatoes and fish.
…aka folic acid, is extremely important for women planning on having children, as it prevents birth defects in new-borns. Sufficient supply of this vitamin further supports healthy skin, hair and nails and is also needed for a healthy cardiovascular system. Folic acid can be found in green leaf vegetables, spinach, carrots, broccoli, whole grain products, tomatoes, egg yoke and nuts. Many fish and fruit varieties also have significant amounts of vitamin B9.
…important in the formation of the DNA and the myelin layer that surrounds nerve cells. It is also needed for cell division and the formation of red blood cells. Vitamin B12 can only be found in animal based foods; meats, fish, cheese and milk. Plant based fruits on the other hand include virtually no Vitamin B12.
…is needed for the production of the collagen protein, which itself contributes to healthy skin, bones, cartilage and teeth. Vitamin C is also an important antioxidant and helps in the absorption of iron from vegetable sources. Of course oranges are a good source of vitamin C but there are many other foods that contain even larger amounts: Kiwi, broccoli, parsley and many red berries.
…is important for the absorption of calcium and phosphor and therefore key for healthy bones and teeth. In food, vitamin D is only present in little amounts. Some fish such as salmon, mackerel or herring, as well as cheeses, eggs and some fortified margarines contain larger amounts. Nevertheless, the body itself does the majority of the production.
…acts as an antioxidant and thus protects unsaturated fatty acids in the cell membrane from oxidation. The highest vitamin E concentration can be found in vegetable oils. Other sources include cabbage, bell peppers and scorzonera. Some nuts, whole grain products and egg also contain this vitamin.
…supports protein construction and helps normal blood clotting. Larger amounts can be found in green leaf vegetables and salad. Good quantities can also be derived from whole grain products, meat, milk, eggs fruit and some other vegetables.
