Vitamins are organic compounds, also called micronutrients. They are needed in small amounts every day for the body to function properly. With a few exceptions, the body cannot produce them itself. A varied diet is necessary because not every food contains the same vitamins or the same amount of them. Very small amounts of vitamins are already able to prevent diseases. Well-known avitaminoses, or deficiency diseases, are eye disorders due to a deficiency of vitamin A, beriberi if there is not enough vitamin B1 in the diet, scurvy if there is a lack of vitamin C and rickets if there is a deficiency of vitamin D. Vitamin deficiency therefore causes many complaints and disorders.
Contents
- Water-soluble and fat-soluble vitamins
- Vitamin A (retinol)
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B11 (folic acid)
- Vitamin B12 (cobalamin)
- Vitamin C (ascorbic acid)
- Vitamin D (calciferol)
- Vitamin E (tocopherol)
- Vitamin K (phytomenadione)
Water-soluble and fat-soluble vitamins
Vitamins are needed in relatively small quantities to ensure that metabolic processes run smoothly. In that respect they are similar to hormones, with the difference that the body cannot produce them itself, except for vitamins D and K. Some vitamins, especially those from the B group, are known to be an indispensable component of the enzyme systems . Furthermore, these micronutrients can be divided into fat-soluble (vitamins A, D, E, K) and water-soluble vitamins, such as ascorbic acid and vitamins from the B complex. Fats are therefore essential because otherwise the vitamins mentioned cannot pass through the intestinal wall. Many vitamins are known from the B group. Only some of them are important for human metabolism. The most important vitamins with the complaints and conditions caused by a lack of them are:
Source: Nutrition Center, Wikimedia Commons (CC BY-SA-3.0)
Vitamin A (retinol)
Vitamin A or retinol is a fat-soluble vitamin. Its preliminary stage is called beta-carotene or provitamin A, which is converted into vitamin A in the intestinal wall and in the liver. Retinol has a positive influence on the skin, resistance and fulfills a function in growth and vision, such as prevention of night blindness due to the influence of vitamin A on the rods of the retina. The absorption of vitamin A is partly dependent on the presence of bile in the intestine.
Rich in vitamin A
- Carrots and green vegetables.
- Apricots.
- Eggs, butter and cheese.
Symptoms and conditions of vitamin A deficiency
- Night blindness.
- Decreased vision.
- Dry skin.
- Fatigue.
- Delayed growth in children.
- Loss of sense of smell.
- Reduced resistance.
Adverse influence/reduced absorption of vitamin A
- Alcohol.
- Tea.
- Coke.
- Aspirin.
- Smoking.
Vitamin B1 (thiamine)
Vitamin B1 is part of the B complex, consisting of a group of at least twelve B vitamins. Thiamine plays an important role in carbohydrate metabolism, especially in the nerves and heart muscle. Poor, unvaried nutrition is often the cause of a vitamin B1 deficiency.
Rich in vitamin B1
- Brown rice.
- Whole-wheat products.
- Legumes.
- Vegetables.
- Nuts.
- Fish.
- Meat.
- Egg yolk.
- Poultry.
Symptoms and conditions of vitamin B1 deficiency
- Gastrointestinal disorders.
- Fatigue.
- Concentration disorders.
- Shortness of breath.
- Low bloodpressure.
- Palpitations.
- Tingling in hands and feet.
- Beriberi.
Adverse influence/reduced absorption of vitamin B1
- Raw fish, mussels and oysters.
- Coffee.
- Alcohol.
- Traces of insecticides.
- Antibiotics.
- Smoking.
Vitamin B2 (riboflavin)
All B vitamins are water soluble. Riboflavin plays an important role in, among other things, digestion and the nervous system. Vitamin B2 also affects the skin and vision.
Rich in vitamin B2
- Whole-wheat products.
- Nuts.
- Vegetables.
- Egg yolk.
- Milk.
- Meat.
Symptoms and conditions of vitamin B2 deficiency
- Chapped lips.
- Burning and otherwise sensitive eyes.
- Light sensitivity.
Adverse influence/reduced absorption of vitamin B2
- Coffee.
- Tea.
- Alcohol.
- Certain medications, such as tranquilizers and antibiotics.
Vitamin B3 (niacin)
Niacin is important for cell metabolism and the proper functioning of the nervous system, among other things.
Rich in vitamin B3
- Brown rice.
- Figs.
- Lean meat.
- Poultry.
- Milk and milk products.
- Cereal products.
Symptoms and conditions of vitamin B3 deficiency
- Insomnia.
- Fatigue.
- Lack of appetite.
Adverse influence/reduced absorption of vitamin B3
- Coffee.
- Antibiotics.
- Refined sugar.
Vitamin B5 (pantothenic acid)
Pantothenic acid contributes to a healthy nervous system and the formation of hormones.
Rich in vitamin B5
- Vegetables.
- Whole-wheat products.
- Egg yolk.
- Meat.
- Fish (salmon).
Symptoms and conditions of vitamin B5 deficiency
- Gray hair faster.
- Gastrointestinal complaints.
- Nervousness, stress.
- Respiratory tract infections.
- Fatigue.
Adverse influence/reduced absorption of vitamin B5
- Coffee.
- Alcohol.
- Antibiotics.
- Aspirin.
Vitamin B6 (pyridoxine)
Pyridoxine is important for protein metabolism. A deficiency causes disturbances in the nuclear metabolism of the brain, skin and intestinal cells. Vitamin B6 also plays a role in the production of red blood cells (erythrocytes). Furthermore, resistance is increased with sufficient intake of pyridoxine.
Rich in vitamin B6
- Whole-wheat products.
- Egg yolk.
- Meat.
Symptoms and conditions of vitamin B6 deficiency
- Diarrhea.
- Skin infections.
- Depressions.
- Dizziness.
- Headache.
- Dementia.
- Behavioral disorders.
- Fungal nails.
- Hair loss.
- Hypoglycemia (too low blood sugar).
Adverse influence/reduced absorption of vitamin B6
- Too many saturated fatty acids.
- Alcohol.
- Coffee.
- Coke.
- Medicines.
Vitamin B11 (folic acid)
Folic acid is also part of the vitamin B complex. It ensures the proper production of red blood cells and the formation of DNA. Vitamin B11 is important in pregnancy for the growth of the fetus. Folic acid also reduces the risk of cardiovascular disease.
Rich in folic acid
- Asparagus.
- Wheat.
- Dark leafy vegetables.
- Legumes.
- Dairy products.
- Fish.
- Organ meat.
Symptoms and conditions due to a lack of folic acid
- Anemia.
- Fatigue.
- Diarrhea.
- Insomnia.
- Changes in the mucous membrane of the respiratory tract and gastrointestinal tract.
- Increased risk of spina bifida in the fetus.
Adverse influence/reduced absorption of vitamin B11 (folic acid)
- Antibiotics.
- Smoking.
- Coffee.
- Alcohol.
Vitamin B12 (cobalamin)
The official name of vitamin B12 is cyanacobalamin. The substance can only be absorbed in the small intestine in combination with a substance that is produced in the stomach cells and behaves like a hormone ( intrinsic factor ). Cobalamin is necessary for the nuclear metabolism of the skin, erythrocytes and nerves.
Rich in vitamin B12
- Soy products.
- Spirulina.
- Egg yolk.
- Milk and milk products.
- Fish and meat.
Symptoms and conditions of vitamin B12 deficiency
- Swallowing complaints.
- Pernicious anemia (anemia).
- Bad reflexes.
- Mucous membrane defects.
- Mental health problems.
Adverse influence/reduced absorption of vitamin B12
- Smoking.
- Traces of insecticides.
- Coffee.
- Coke.
- Alcohol.
- Laxatives.
- Antacids.
Vitamin C (ascorbic acid)
Ascorbic acid is a water-soluble vitamin, an antioxidant that the body needs more of during infections and inflammations, during pregnancy and with fever and bleeding. In times gone by, a vitamin C deficiency was common among sailors who ate too little fruit and fresh vegetables during long sea voyages (scurvy, derived from scorbut or scurvy). Vitamin C is also important for the absorption of iron.
Rich in vitamin C
- Citrus fruits.
- Fresh vegetables.
- Potatoes.
- Strawberries.
- Broccoli.
- Parsley.
- Bell pepper.
Symptoms and conditions of vitamin C deficiency
- Reduced resistance to infections.
- Shortness of breath.
- Poor healing of wounds.
- Bruising.
- Bleeding gums (mucosal bleeding).
Adverse influence/reduced absorption of vitamin C
- Smoking.
- Antibiotics.
- Buyer.
- Aspirin.
- Stress.
Vitamin D (calciferol)
Vitamin D is fat-soluble and is stored in the liver. The chemical structure of vitamin D is strongly reminiscent of the adrenal cortex hormones, cholesterol and bile acids. Calciferol promotes the absorption of calcium (and phosphorus) in the intestine and is therefore important for the formation of strong bones.
Rich in vitamin D
- Sunlight (under the influence of).
- Fish (sardines, herring, salmon).
- Fish oil.
- Milk and milk products.
Symptoms and conditions of vitamin D deficiency
- Rickets (English disease).
- Bad teeth.
- Porous bones (osteoporosis).
Adverse influence/reduced absorption of vitamin D
- Air pollution.
- Medicines.
Source: OpenClipart Vectors, Pixabay
Vitamin E (tocopherol)
Wheat germ in particular is rich in tocopherol. Vitamin E is also an antioxidant and necessary for the production of red blood cells (erythrocytes).
Rich in vitamin E
- Vegetable oil.
- Nuts.
- Soybeans.
- (organ) meat.
- Leafy vegetables.
- Eggs.
Symptoms and conditions of vitamin E deficiency
- Poor formation of erythrocytes.
- Muscle relaxation.
- Gastrointestinal complaints.
- Obesity.
Adverse influence/reduced absorption of vitamin E
- Antibiotics
- Chlorine (such as in drinking water and in swimming pools).
Vitamin K (phytomenadione)
Phytomenadione is a fat-soluble vitamin and is mainly found in green vegetables. Vitamin K is very important for the adequate formation of clotting factors. Liver function disorders frustrate the effect of vitamin K. An increased tendency to bleeding is one of the consequences of a phytomenadione deficiency.
Rich in vitamin K
- Egg yolk.
- Yogurt.
- Alfalfa.
- Soy and fish oil.
- Green leafy vegetables.
Symptoms and conditions of vitamin K deficiency
- Thrush.
- Inflammations in the gastrointestinal tract.
Adverse influence/reduced absorption of vitamin K
- Medicines.
- Coffee.
- Alcohol.
read more
- Mineral deficiency – complaints, symptoms and conditions
- Extra vitamin B1 – recommended amount and overdose
- Extra vitamin A – recommended amount and overdose
- Nitrate-rich food
- Folic acid and pregnancy: don’t eat too much fruit!
