Essential nutrients maintain health

Properties and functions of water-soluble vitamins:

Participation in energy metabolism:

Most B vitamins play a crucial role in energy metabolism by helping to convert nutrients into energy. This is particularly important for the normal function of nerve cells and muscles. Cell division and DNA synthesis: Folic acid (B9) is important for cell division and the synthesis of DNA. It plays a key role during pregnancy in prenatal development.

Antioxidant effect:

Vitamin C acts as a powerful antioxidant, protects cells from free radicals and supports the regeneration of vitamin E. Skin health: Biotin (B7) and pantothenic acid (B5) are important for skin health. They are involved in the formation of skin, hair and nails.

Neurological functions:

B vitamins such as B6, B9 and B12 are essential for the normal functioning of the nervous system and may play a role in preventing neurological diseases.

Blood formation:

Some B vitamins, such as B12 and folic acid, are crucial for the formation of red blood cells and maintaining healthy blood counts.

Sources of water-soluble vitamins:

B vitamins are present in a variety of foods, including whole grains, meat, fish, dairy products, legumes and green leafy vegetables. Vitamin C is found in many fruits and vegetables such as citrus fruits, strawberries, peppers and broccoli.

Lack of water-soluble vitamins:

A deficiency in water-soluble vitamins can lead to various diseases, depending on the vitamin affected. For example, a deficiency of vitamin C can lead to scurvy, while a deficiency of B1 can lead to beriberi and a deficiency of B12 can lead to pernicious anemia.

Excess and Toxicity:

In general, water-soluble vitamins are less toxic than fat-soluble vitamins. Excess amounts are usually excreted in the urine. However, high doses of dietary supplements should be avoided unless taken under the guidance of a healthcare provider.

Vitamin A Retinol

Vitamin A (animal) is necessary for normal growth. It is involved in the visual process and serves to maintain the tissues, the skin surface and the mucous membranes. Contained in liver, fish, egg yolks, dairy products, green fruits and vegetables.

This power vitamin stimulates tired skin cells to divide regularly again. As a result, young cells grow back from below, the top layer of skin becomes more resilient, the complexion looks more regular and smooth, enlarged capillaries can be stopped and pigment spots can be lightened. Creams with vitamin A can generally improve the complexion's appearance.

Vitamin D

Vitamin D is a fat-soluble vitamin that plays a crucial role in the human body. There are several forms of vitamin D, the two most important of which are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

1. Sources of Vitamin D:

• Sun Exposure: The skin can produce vitamin D when exposed to UV-B rays from the sun. This is one of the most important natural sources of vitamin D.
• Foods: Some foods contain vitamin D, including fatty fish (salmon, mackerel, tuna), egg yolks, liver, and fortified foods such as milk and breakfast cereals.
• Dietary Supplements: In some cases, vitamin D can be taken through dietary supplements, especially when natural production is limited by sunlight.

2. Functions of Vitamin D:

• Calcium and phosphorus regulation: Vitamin D plays a key role in regulating calcium and phosphate balance in the body. It promotes the absorption of these minerals in the intestines and their storage in the bones and teeth.
• Bone Health: Vitamin D is essential for the formation and mineralization of bones. A deficiency can lead to bone diseases such as rickets in children and osteomalacia in adults.
• Immune system: There is evidence that vitamin D plays a role in the regulation of the immune system and may have a protective function against infections.
• Cell regulation: Vitamin D influences cell proliferation and differentiation and therefore plays a role in the control of the cell cycle.

3. Lack of vitamin D:

• A lack of vitamin D can lead to health problems, including bone diseases such as osteoporosis.
• People with little sun exposure, older people, people with dark skin, people who follow a vegan diet, and people who live in regions with low sun exposure are at higher risk of vitamin D deficiency.

4. Toxicity:

• Although vitamin D is important, excessive consumption can lead to vitamin D toxicity, which can lead to elevated blood levels of calcium and cause serious health problems.

It is important to follow the recommended daily allowances and, if in doubt, consult a healthcare provider to check vitamin D status and obtain appropriate intake recommendations.

Vitamin E

1. Definition and types of vitamin E:

Vitamin E is a group of fat-soluble compounds including tocopherols and tocotrienols. The two main forms of vitamin E are alpha-tocopherol, beta-tocopherol, gamma-tocopherol and delta-tocopherol.

2. Functions of Vitamin E:

Antioxidant properties:

One of the most important functions of vitamin E is its role as an antioxidant. It protects cells from oxidative stress by neutralizing free radicals that arise from metabolic processes or external influences.

Cell protection: Vitamin E helps protect cells and cell membranes from damage. This is particularly important for cells that are sensitive to oxidative stress, such as red blood cells and muscle cells.

Immune system: It plays a role in supporting the immune system by maintaining the function of immune cells.

3. Sources of Vitamin E: Vitamin E is found in various foods, including nuts (especially almonds and sunflower seeds), seeds, vegetable oils (wheat germ oil, sunflower oil, almond oil), green leafy vegetables and whole grains.

4. Requirements and daily dose: The daily requirement for vitamin E varies depending on age, gender and health status. The recommended daily dose is usually about 15 mg (22.4 IU) for adults.

5. Vitamin E deficiency: Vitamin E deficiency is rare, but can occur with certain illnesses or insufficient intake. Symptoms can include muscle weakness, vision problems and increased susceptibility to infections.

6. Overdose: Vitamin E is usually well tolerated and overdose is rare. However, high doses from dietary supplements can have undesirable effects in some cases.

7. Applications in Medicine: Vitamin E is being investigated in some medical studies, particularly in relation to its potential role in the prevention of cardiovascular disease and other chronic diseases. It is also used as a skin care additive in various formulations.

8. Conclusion: Vitamin E is an important antioxidant that helps protect cells from damage. A balanced diet rich in foods containing vitamin E plays a key role in providing the body with sufficient vitamin E. It is important to be aware that taking vitamin E supplements in therapeutic doses should only be done under the guidance of a healthcare provider.

Vitamin K

(Phylloquinone, Menaquinone):Important for blood clotting and the formation of proteins needed for bone formation.