Overview: We need these vitamins

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Vitamins are essential for the body’s survival because, among other things, they eliminate the so-called free radicals that are responsible for many diseases.

It is important that all vitamins are provided to the body in adequate form.

What are essential vitamins?

The body cannot create individual vitamins itself, so they can only be supplied to the body through food. The only exception is vitamin D, because vitamin D can also be absorbed through sunlight.

types of vitamins

There are different types of vitamins. A distinction is made between fat-soluble and water-soluble vitamins. They differ in recording, storage and transport. Both types are important and must be present in the body to prevent vitamin deficiency.

fat soluble vitamins

Fat-soluble vitamins include vitamins A, D, E, and K. They are absorbed along with the oil and thus swallowed. Unlike water-soluble vitamins, they can be stored in the body. They are mainly stored as backup in the liver or fat depot. This type of vitamin is important for supporting the production of various proteins.

• daily requirement vitamin A is about 1.0 mg. It contains high levels of vitamin A; B. carrots or eggs.
• Vitamin D It can either be formed by sunlight or 20 µg must be ingested through food. Fish such as herring and salmon or eggs contain a lot Vitamin D.
• daily requirement Vitamin E It is around 14mg. Hazelnut and rapeseed oil are rich in vitamin E.
• daily requirement vitamin k approximately 70 µg. Cabbage and spinach are especially high in vitamin K.

water soluble vitamins

All of the water-soluble vitamins are B vitamins and vitamin C. They can only be stored in small quantities, so constant replenishment is essential. If more water-soluble vitamins are consumed, the body expels them again. They are found in the blood and in the spaces between cells. Water-soluble vitamins support the nervous system, among other things.

• daily requirement Vitamin B1 is about 1.2 mg and e.g. B. is coated very quickly with oatmeal.
• daily requirement Vitamin B2 It is around 1.4 mg. Eggs and broccoli are rich in vitamin B2.
• need Vitamin B3 It is 15 mg and is richly found in turkey and salmon.
• need Vitamin B6 is about 1.5 mg. Walnuts and pork contain significant amounts of vitamin B6.
• daily requirement Vitamin B7 It is around 30-60 µg and is rich in nuts or eggs.
• Vitamin needs is B9 300mcg. Spinach and lamb’s lettuce contain plenty of vitamin B9.
• The body needs about 3.0 µg. Vitamin B12. Cheese and yogurt contain plenty of vitamin B12.
• daily requirement C vitamin approximately 110 mg. You can meet your needs with foods such as pepper or orange.

Source : Blick