From A to K
Fruit contains a lot of vitamin C, that is well known. But what other vitamins are there? What are they in and what do you need them for? They are all listed below.
Vitamins are indispensable for your body. They help you stay healthy. But your body does not make most vitamins on its own. This means that you must get them through a healthy diet and possibly through vitamin pills.
Thirteen vitamins
There are thirteen different vitamins. Four vitamins that are soluble in fat and nine vitamins that are soluble in water. The fat-soluble vitamins are A, D, E and K. These can be stored in your body.
The water-soluble vitamins are B1, B2, B3, B5, B6, B8, B11, B12 and vitamin C. Your body cannot retain these substances well, so you must supplement them daily.
The amount of vitamins you need depends on your personal situation. For example, your age, illness and pregnancy have an influence.
Vitamin A
Vitamin A ensures that your immune system functions properly. In addition, vitamin A is good for your skin, hair and gums and prevents night blindness. You get this vitamin from fish, liver, milk products (such as custard, yogurt) and low-fat margarine.
Vitamin B1
It used to be thought that there was only one B vitamin. But there appear to be several B vitamins that partly depend on each other for their effect.
B1 ensures the combustion of carbohydrates. This gives your body energy. It also plays a role in the conduction of nerve impulses. If you are deficient, you will suffer from fatigue, depression and a lack of appetite. B1 is mainly found in pork, grain products and legumes.
Vitamin B2
Vitamin B2 is necessary for proper digestion. It also keeps your skin and hair healthy. B2 is found in dairy products, meat, vegetables, fruit and grain products. Deficiencies in this substance are rare.
Vitamin B3
Vitamin B3 helps your body get energy from sugar, fat and protein. It also plays a role in the functioning of the nervous system. B3 also ensures healthy skin. Good sources of vitamin B3 are meat, fish, nuts, grain products, vegetables and fruit. Shortages are not very common.
Vitamin B5
B5 is in almost all foods, so you don’t have to worry about getting too little. B5 allows your body to break down proteins, fats and carbohydrates. It stimulates the production of anti-stress hormones and antibodies.
Vitamin B6
Vitamin B6 is important for your digestion and resistance. It also helps in the production of red blood cells, it is an indispensable substance for your nervous system and it keeps your sex hormones in balance. B6 would therefore alleviate the symptoms of premenstrual syndrome (PMS).
Anemia, skin problems and a reduced resistance are symptoms of a deficiency of B6. You mainly get this vitamin from meat, fish, eggs, legumes, potatoes and whole grain products.
Vitamin B8
With vitamin B8 you keep your skin and hair healthy. In addition, B8 stimulates the production of fatty acids. It is found in eggs, milk, soy, nuts, chocolate and cauliflower. A deficiency of vitamin B8 is uncommon.
Vitamin B11 (folic acid)
You probably know vitamin B11 under the name folic acid. This substance is very important in the production of blood and DNA material. B11 also protects against cardiovascular disease.
If you want to become pregnant, you must take extra folic acid. This reduces the chance of a child with an open back.
Deficiency of folic acid can lead to fatigue, loss of appetite, weight loss and memory problems. This vitamin is mainly found in green vegetables, fruits and whole grain products.
Vitamin B12
Vitamin B12 is only found in foods of animal origin, such as meat and dairy. It is, among other things, necessary for the production of red blood cells and for a properly functioning nervous system.
Older people in particular can suffer from a deficiency of B12. That leads to memory problems.
Vitamin C
Vitamin C is good for your resistance. But it also keeps your teeth, bones and blood vessels healthy and slows down the aging process. Vegetables, fruit and potatoes are the main sources.
Please note: oranges and kiwis contain much more vitamin C than, for example, apples. Take extra vitamin C if you often have a cold, have little energy and wounds do not heal well.
Vitamin D
Vitamin D is only found in foods of animal origin. However, these foods generally contain very little vitamin D. An exception to this are fatty fish (eg eel, salmon and mackerel). These contain slightly more vitamin D. In the Netherlands, vitamin D is added to margarine, low-fat margarine and baking and roasting products.
Vitamin D deficiency is common. It can lead to osteoporosis. Recent research shows that a deficiency of this vitamin also plays a role in the development of certain types of cancer, cardiovascular disease and diabetes.
People over 50 are advised to take extra vitamin D, because the skin is no longer able to make the vitamin. Children up to and including 4 years also need extra vitamin D, because their skin is not yet sufficiently developed to make this vitamin. Pregnant and breastfeeding women also need extra vitamin D.
Vitamin E
Vitamin E keeps the skin, nerves, muscles, red blood cells and heart healthy. It also helps to prevent cardiovascular disease. In terms of food, you should think of vegetable oil, nuts, grain products, muesli and sesame seeds. Serious symptoms as a result of a vitamin E deficiency are very rare.
Vitamin K
Finally, you mainly need vitamin K for blood clotting. Most of it is made in your large intestine. You can also get this vitamin from broccoli and spinach.
Breastfed children need 25 micrograms of vitamin K daily for the first three months. Infant formulas already contain sufficient vitamin K.
