Vitamins are organic compounds that the body needs for various vital functions but cannot produce in sufficient quantities itself. They must therefore be obtained from food or food supplements. These micronutrients play a crucial role in various biological processes and contribute to the maintenance of health and prevention of disease.
There are 13 recognized vitamins, which are divided into two main groups: Fat-Soluble and Water-Soluble Vitamins. In the following you will receive a short introduction about each of the Vitamins. For a more detailed view on each, please check out the attached table.
Fat-Soluble Vitamins
- Vitamin A (retinol):
Essential for vision, the immune system and skin health. It is found in animal products such as liver, eggs and milk. - Vitamin D (calciferol):
Important for the absorption of calcium and phosphorus, plays a role in bone health. The main source is sunlight, but it is also found in fish, eggs and fortified foods. - Vitamin E (tocopherol):
An antioxidant that protects cells from oxidative stress. It is found in nuts, seeds and vegetable oils.
Water-Soluble Vitamins:
- Vitamin C (ascorbic acid):
Known for its role in the immune system and as an antioxidant. It is found in many fruits and vegetables. - B vitamins (B1, B2, B3, B5, B6, B7, B9, B12):
This group plays an important role in metabolism, energy metabolism and cell division. B vitamins are found in a variety of foods such as meat, fish, pulses and wholegrain products. Here is a short list of the B-complex vitamins:
- Vitamin B1 (thiamine):
Important for energy metabolism, especially carbohydrate metabolism. Contained in wholegrain products, pulses and pork. - Vitamin B2 (riboflavin):
Helps with energy production and is important for skin and eye health. Dairy products, meat and green leafy vegetables are good sources. - Vitamin B3 (niacin):
Contributes to energy production and supports skin health. Meat, fish, nuts and whole grain products contain niacin. - Vitamin B5 (pantothenic acid):
Contributes to fatty acid metabolism and energy production. Found in animal products, pulses and wholegrain foods. - Vitamin B6 (pyridoxine):
Important for the formation of neurotransmitters and protein metabolism. Meat, fish, bananas and potatoes are good sources. - Vitamin B7 (biotin):
Plays a role in carbohydrate and fatty acid metabolism. Eggs, nuts and wholemeal products contain biotin. - Vitamin B9 (folic acid):
Essential for cell division and DNA synthesis. Green leafy vegetables, pulses and cereal products are sources of folic acid. - Vitamin B12 (cobalamin):
Involved in blood formation and nervous system function. Mainly found in animal products such as meat, fish and milk.
- Vitamin B1 (thiamine):
