Vitamins

Vitamins are organic substances that are necessary for the growth, development and maintenance of health of the human body. These are micronutrients, which means they are needed in very small amounts, but their deficiency can cause serious health problems. Vitamins play a key role in various biochemical processes in the body and are essential for normal functioning.

Overview of vitamins

Vitamin A (retinol)

• Supports vision, growth, immune system and healthy skin.
• Food sources: Carrots, sweet potatoes, spinach, liver, fish.

Vitamin C (ascorbic acid)

• Antioxidant, supports wound healing, collagen formation and immune system.
• Food sources: Citrus fruits (oranges, lemons), peppers, strawberries, broccoli.

Vitamin D

• Helps in the absorption of calcium and phosphorus, important for healthy bones.
• Food sources: Fish (salmon, tuna), egg yolks, fortified milk, sunlight.

Vitamin E (tocopherol)

• Antioxidant, protects cells from damage by free radicals.
• Food sources: Nuts, seeds, spinach, avocado.

Vitamin K

• Important for blood clotting and healthy bones.
• Food sources: Broccoli, spinach, leafy greens, liver.

Vitamin group B

• Vitamin B1 (thiamine)

  • Supports energy metabolism, nervous system.
  • Food sources: Oatmeal, pork, beans.

• Vitamin B2 (riboflavin)

  • Helps with conversion of food into energy, healthy skin.
  • Food sources: Milk, yogurt, chicken, nuts.

• Vitamin B3 (niacin)

  • Supports digestion, nervous system, and has an effect on healthy skin.
  • Food sources: Chicken, fish, peanuts, brown rice.

• Vitamin B5 (pantothenic acid)

  • Supports the metabolism of carbohydrates, fats and proteins, and is key to the formation of acetylcholine, a neurotransmitter important for the nervous system.
  • Food sources: Milk, legumes, oatmeal, liver, mushrooms.

• Vitamin B6 (pyridoxine)

  • Participates in metabolism and the production of neurotransmitters.
  • Food sources: Bananas, chicken, avocado, nuts.

• Vitamin B7 (biotin)

  • Important for metabolism of fats, carbohydrates and amino acids. It plays a role in maintaining healthy skin, hair and nails.
  • Food sources: Egg yolks, liver, nuts, sunflower seeds.

• Vitamin B9 (folic acid)

  • Essential for making DNA, which is key to growth and development. Important during pregnancy to prevent birth defects in the fetus.
  • Food sources: Green leafy vegetables (spinach, broccoli), beans, avocado, citrus fruits.

• Vitamin B12 (cobalamin)

  • Important for the formation of red blood cells, nervous system.
  • Food sources: Beef, fish, eggs, dairy products.

• B-complex

  • B-complex is a combination of various B vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin).
  • Together, these vitamins play a role in metabolism, energy use, neurotransmitter production and skin health.
  • B-complex is available in dietary supplement form and is often used to support energy levels, stress and nervous system health.

Vitamins are essential for the proper functioning of the body, so it is important to ensure that your diet contains enough of a variety of foods that provide these micronutrients. A lack of vitamins can lead to various health problems, while an excessive intake of vitamins can also be unhealthy. It is always a good idea to eat a balanced diet and possibly consult a doctor or nutritionist if you are concerned about your vitamin intake.