Most Important Vitamins Your Body Needs: Vitamins are vital. Our bodies could not function without them. They provide energy and protect against pollutants and diseases.
The Most Important Vitamins Our Body Needs
Here you can see which vitamins are available, how much of them we need every day, what they do and what foods contain them.
The precursor of vitamin A is beta-carotene. It is important for eyes, skin and mucous membranes, protein, and fat metabolism. The requirement per day is 0.7 to 1.0 mg. Vitamin A deficiency can lead to night blindness, while oversupply can lead to skin changes. Pregnant women have an increased need for vitamin A.
Liver. Carrots, sweet potatoes, pumpkin, red peppers, kale, spinach, lamb’s lettuce, broccoli, apricots, and mangoes contain high amounts of provitamin.
Vitamin B1 (thiamine):
It is important for energy and carbohydrate metabolism and the nervous system. The requirement per day is 1-1.3 mg. The storage capacity in the body is low, so a relatively regular intake is important. A deficiency rarely occurs in Germany, if it does, it can lead to nervousness and irritability.
Meat (especially pork), salmon, plaice, tuna, whole grains, legumes, and potatoes.
Vitamin B2 (Riboflavin)
It is important for energy metabolism, so proteins, fats, and carbohydrates are converted into energy. Pantothenic acid also helps against mucosal diseases. The requirement per day is 1.1-1.4 mg. Increased need for physical activity, stress, increased alcohol consumption, and when taking medication. If the vitamin is ingested in large quantities, it is excreted again through the kidneys.
Dairy products, meat, fish, eggs, broccoli whole grains.
Vitamin B3 (niacin):
It is important for metabolism, skin, and muscle tissue. The requirement per day is 13-17 mg. Niacin can also be made by the body itself.
Offals, whole grains, eggs, nuts.
Vitamin B5 (pantothenic acid):
It is important for energy metabolism and the breakdown of fat and carbohydrates and the build-up of certain amino acids, cholesterol, provitamin D, or bile acids. The requirement per day is 6 mg. About half of the vitamin is lost when the grain is ground.
In almost all animal and vegetable products.
It is important for the metabolism of amino acids, the nervous system, the immune system, and participation in the formation of red blood cells. The requirement per day is 1.4–1.6 mg. Vitamin B6 is contained in almost all foods so a good supply is guaranteed despite losses in preparation.
Quail, goose, sesame, fish, cabbage, green beans, lentils, lamb’s lettuce, potatoes, whole grains, soybeans, potatoes, walnuts, red peppers, carrots, and legumes
It is important for metabolism, and digestion protects nerve cells and is involved in cell division and differentiation. The requirement per day is 4 μg. Vegetarians and especially vegans are advised to take vitamin B12 supplements.
Dairy products, eggs, meat, fish, and seafood.
It is important for metabolism, wound healing, and the formation of connective tissue (collagen) as well as bones and teeth and has an antioxidant effect. The requirement per day is 95-110 mg.
Citrus fruits, berries, peppers, cabbage, spinach, and tomatoes.
It is important for bones, and muscles and regulates calcium and phosphate metabolism. The requirement per day is 20 μg. Those who suffer from vitamin D deficiency are more prone to fractures. Therefore, the body’s own vitamin D formation through sunlight (UVB rays) should not be neglected
Cod liver oil, fish (especially high-fat species such as salmon, and trout), and porcini mushrooms.
It is important for the immune system to protect against free radicals and has an anti-inflammatory effect. The requirement per day is 12-15 mg. The body can store a lot of vitamin E, which is why deficiency symptoms rarely occur.
Vegetable oils, in particular wheat germ oil, soya, nuts, and sweet potatoes.
It is an important factor in blood clotting. The requirement per day is 60–80 μg. Foods with vitamin K are sensitive to light – and are stored in the dark.
Legumes, green vegetables like lettuce, spinach, kale, and olive oil.
It is important for hair, skin, and fingernails. The requirement per day is 40 μg. Biotin is often used in the cosmetics industry. However, biotin is also used for the correct implementation of the information contained in the genetic material.
Live kidney, nuts, sunflower seeds, eggs (especially yolks), soybeans, mushrooms, and oatmeal.
It is involved in blood formation and is therefore extremely important for all development and growth processes. The requirement per day is 300 μg. Pregnant women have an increased need and should also use folic acid preparations (folic acid is the industrially produced form of folate) if necessary.
Dairy and whole grain products, green leafy vegetables, egg yolk, liver.