About vitamins

Vitamins are organic compounds that are indispensable for the growth and development of the body, have no energy value (zero kcal) and cannot be synthesised by the body (with the exception of vitamin D), since they are taken in through food.

In their natural form, vitamins occur in fruit and vegetables, but also in meat, eggs and dairy products. Refining causes foods to lose large amounts of vitamins, and adding them afterwards (synthetic vitamins) does not have the same effect as natural ones.

Vitamins can be fat-soluble (liposoluble: A, D, E, K – in excess they can cause hypervitaminosis) or water-soluble (hydrosoluble: B1, B2, B3, B5, B6, B7, B9, B12, C) , P – in excess they are excreted and do not cause hypervitaminosis).

A lack of vitamins in the body can lead to physical and mental disorders, so for a healthy body and mind a balanced, natural and varied diet is advisable.

Vitamin supplementation is only necessary when medical examinations show a particular deficiency, in the treatment of certain illnesses, during a prolonged low-calorie diet that does not lead to a sufficient vitamin intake, or when energy needs are increased. A diet based on a low protein intake (hypoprotein – less than 40 g of protein a day) cannot achieve a sufficient vitamin intake.

A body that does not benefit from a sufficient intake of vitamins is far more prone to illness, has a poor capacity for memory and learning, a severely reduced capacity for work and suffers from premature ageing.

A balanced ration usually covers the vitamin needs of a normal adult body. Fat-soluble vitamins are supplied to the body mainly through food of animal origin:

• Vitamin A: fish, butter, dairy products, or in the form of carotene, contained in some foods of plant origin (carrots, cabbage, parsley, peppers)
• Vitamin D: some species of fish, dairy products, egg yolk
• Vitamin E: cereal germ, moss
• Vitamin K: green vegetables

Among the water-soluble vitamins, those that make up the B complex occur both in foods of plant origin and in foods of animal origin.

Vitamin C is supplied to the body mainly by eating fresh fruit and vegetables.

The daily vitamin requirement of a normal adult is:

• the requirement for vitamin A – 5000 IU (1.5 mg)
• the requirement for vitamin D – 400 IU
• the requirement for vitamin E – 2-3 mg
• the requirement for vitamin K – 0.5 mg
• the requirement for vitamin B1 – 1.5 mg
• the requirement for vitamin B2 – 2-2.5 mg
• the requirement for vitamin B6 – 2 mg
• the requirement for vitamin PP – 15-26 mg
• the requirement for vitamin C – 50-150 mg

Read also „Deficiency and excess of VITAMINS“