Vitamins are of vital importance to people's health. They are required for virtually all of the body's functions, and also play an important role in the healing process and in protecting the body from illnesses.
Some vitamins can be produced by the body in small quantities, but the body is unable to produce many others at all. For this reason, it is important that they form a regular part of a healthy diet.
Vitamins are divided into two types: water-soluble vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, cobalamin and vitamin C) and fat-soluble vitamins (vitamin A, D, E and K). Fat-soluble vitamins can be stored in the body, while water-soluble vitamins cannot. A balanced diet which is rich in vitamins is essential for people's well-being. When preparing food, it is important to remember that different vitamins have different properties regarding their light, heat and oxygen sensitivity. Leaching losses with water-soluble vitamins should also be taken into account.
Sources: Although biotin is common in nature, the levels in foods are low. The highest levels are contained in: liver, kidneys, mushrooms, tomatoes, spinach and rolled oats.
Functions/Properties: Biotin supports a number of central metabolic functions. It is also used in the transformation of food energy into bodily energy Bodies with good levels of biotin are recognisable by their healthy skin, hair and nails. Biotin is relatively stable.
Excessive/Insufficient Intake: Because eggs contain a biotin anti-vitamin, regular consumption of eggs may lead to biotin deficiency symptoms. In the same way, these may occur in infants who have been breastfed for a long time without supplements. Symptoms include skin changes, hair loss and disturbances of growth. There are no known overdose-related dangers.
Sources: Cobalamin is formed in the human large intestine, however it cannot be used. Cobalamin-rich sources include: innards, herrings, trout, eggs and milk. Fermented foods such as sauerkraut contain traces of cobalamin.
Functions/Properties: Along with other vitamins cobalamin is important for blood production, cell separation and regeneration of mucous membrane. It is required to transform folic acid into its active form and, in combination with other B vitamins, protects against atherosclerosis and cardiovascular diseases by helping to maintain low homocysteine levels. Cobalamin is heat and oxygen-sensitive as well as subject to leaching losses.
Excessive/Insufficient Intake: An insufficient cobalamin supply leads to anaemia, nervous disorders and, in extreme cases, to memory problems. This means that children of strict vegan mothers are at high risk of suffering from insufficient cobalamin. There are no known overdose-related dangers.
Sources: Folic acid and its derivates are contained in plant-based and animal-based foods; particularly in beef liver, grains, egg, green leafy vegetables, asparagus and tomatoes. Folates are generally absorbed more effectively from animal-based sources than from plant-based sources.
Functions/Properties: Folic acid is required for cell separation. It plays a role in the production of blood and is important for the development of children in the womb. In combination with other B vitamins, folic acid protects against atherosclerosis and cardiovascular diseases by helping to maintain low homocysteine levels. Folic acid is light and heat-sensitive.
Excessive/Insufficient Intake: Typical results of folic deficiency in mothers are foetal spina bifida, anaemia, depression, poor concentration etc. Folic acid is one of the vitamins with which we are most poorly supplied. It is usually associated with a deficiency in vitamin C and cobalamin. Folic acid is generally well tolerated. Excessive doses may occasionally lead to gastric problems, sleep disorders and depression.
Sources: Niacin is a collective term for the vitamin-active substances nicotinic acid, nicotinamide, nicotinamide-adenine-dinucleotide (NAD) and nicotinamide-adenine-dinucleotide-phosphate (NADP). Niacin is created in the human body during the breakdown process of the amino acid tryptophan, however the amounts are insufficient. The highest niacin content can be found in innards, meat and salmon. Niacin contained in grains is not easily accessible for humans.
Functions/Properties: Niacin plays a part in a number of bodily functions. It, in connection with riboflavin, controls the absorption of energy. Niacin plays a role in cell division and repairing damaged carrier of genetic information. Furthermore, it is used for fatty acid and cholesterol synthesis. Leaching losses should be avoided.
Excessive/Insufficient Intake: Niacin deficiency is extremely rare in Switzerland and is usually associated with protein deficiency; it is often accompanied by thiamine, riboflavin and pyridoxine deficiency. The classic niacin deficiency illness is pellagra, the main symptoms of which are skin changes and problems with mucous membrane. High doses of nicotinic acid over a prolonged period can lead to redness of the skin, liver damage and disturbance of growth.
Sources: Pantothenic acid can be found in almost every kind of foodstuff (pantothen = distributed everywhere). Pantothenic acid-rich sources include: innards, herrings, grains, eggs, avocados and tomatoes.
Functions/Properties: Pantothenic acid plays a part in a number of bodily functions. Some examples of such reactions are the synthesis of bile acid, cholesterol, haemoglobin and vitamins A and D. Furthermore, it plays a role in detoxication of the body and also supports the breaking down of medicines. It supports the mucous membranes' defences, hair growth and hair pigmentation. Pantothenic acid is heat-sensitive.
Excessive/Insufficient Intake: Symptoms of deficiency only manifest in rare cases. Symptoms include: drowsiness, headaches, stomach aches and muscle pains, fading of hair pigmentation and a weakened immune system. It is difficult to know how much pantothenic acid the human body requires. The vitamin has not been the subject of much attention. There are no known overdose-related dangers.
Sources: Pyridoxine comprises six compounds, so-called 3-hydroxy-2-methylpyridine derivates which are changed into one another during the metabolic process. There are many natural sources of pyridoxine. Particularly high levels are found in liver, meat, crayfish and sardines. There are also several plant-based foods which are sources of pyridoxine. These include: potatoes, cereals, legumes, zucchini, green capsicum and peas.
Functions/Properties: Pyridoxine supports growth and is involved in several metabolic reactions. These include the formation and breaking down of proteins, forming bile acids to burn fat, haemoglobin formation etc. Furthermore, it plays a role in the immune defence and in transmission of nerve impulses. Pyridoxine is light, heat and oxygen-sensitive.
Excessive/Insufficient Intake: Isolated pyridoxine deficiency is uncommon. It is usually associated with a deficiency in other B vitamins. The use of pyridoxine varies and increases with increased protein consumption, as well as during pregnancy and breast feeding. Children whose mothers' diets do not contain enough pyridoxine may have reduced brain development. Ongoing overdosing may have neurotoxic effects.
Sources: With the exception of fats and oils, a large number of foods contain riboflavin. The highest levels are contained in: liver, mushrooms, sardines, mackerel, broccoli, cabbage, yellow capsicum and milk.
Functions/Properties: Riboflavin supports skin healing processes and strengthens mucous membranes, the eyes and nails. Furthermore, riboflavin plays a part in breaking down sugar. It is light, heat and oxygen-sensitive.
Excessive/Insufficient Intake: Unlike thiamine, pyridoxine and folic acid deficiency, riboflavin deficiency only occurs very rarely. Symptoms such as skin changes, perleche, changes to the tongue and disturbance of growth only start to appear after a few weeks. There are no known overdose-related dangers.
Sources: Thiamine is found in small amounts in animal and plant-based foods. Plant-based thiamine is directly available to humans, whereas animal-based thiamine is only available after phosphate groups have been split. Sufficient thiamine for a healthy diet can be gained from grain products such as wheat bran, rolled oats, full-grain flour and unpeeled rice.
Functions/Properties: Thiamine is used in neuromuscular transmission (transmission of stimuli from nerves to muscle cells) as well as in the regeneration of the nervous system after it has been under strain. Furthermore, it plays a role in extracting energy from carbohydrates, encourages one's appetite, strengthens the cardiovascular system and helps in cases of concentration problems. Leaching losses should be avoided with thiamine. Furthermore, it is heat and oxygen-sensitive.
Excessive/Insufficient Intake: The classic thiamine deficiency illness is called Beriberi. Symptoms are muscular atrophy, drowsiness and weakness. However, it is relatively uncommon in industrialised nations, only occurring in a few isolated cases. A link between thiamine deficiency and illnesses such as Alzheimer’s, depression and heart failure has been observed in patients in aged care. There are no known overdose-related dangers.
Sources: Vitamin A only occurs in animal and human organisms, where it formed as a product of the carotinoid breakdown process. Humans and animals absorb carotinoids through eating plant matter. The following foods contain particularly high levels of pre-formed vitamin A: liver, butter, egg yolks, milk products and fish such as eel, shark, halibut and mackerel. There are good levels of provitamin A carotinoids in carrots, spinach and fennel.
Functions/Properties: Vitamin A strengthens the eyes and plays an important role in differentiating between colours and light and dark. Vitamin A is also of key importance to the development of growing children. It supports the regeneration of body cells and is good for the hair, skin and teeth. When exposed to oxygen, vitamin A is sensitive to heat and light.
Excessive/Insufficient Intake: Vitamin A deficiency is the number one vitamin deficiency worldwide. A lack of vitamin A can leave people with night-blindness, and in severe cases, with loss of vision. In addition to this, the skin becomes dry and rough and the body becomes increasingly at risk of infection. In the short term, excessive vitamin A levels through supplements can cause poisoning which is manifested by symptoms such as extreme drowsiness, nausea and peeling of the skin. In the long term, excessive vitamin A levels can stunt growth in children and cause liver damage.
Sources: Vitamin C is found in both plant-based and animal-based foods. Fresh fruit and vegetables contain high levels of vitamin C, in particular: black currants, kiwi fruits, citrus fruits, apples, capsicum, broccoli, cabbage, cauliflower, corn salad, etc. Particularly high levels can be found in sea-buckthorn (sandthorn) berries and rose hip.
Functions/Properties: Vitamin C is the most well-known vitamin. It is particularly important to the bones and connective tissue, strengthens the immune system and acts as an antioxidant in the cells. Furthermore, it plays a role in detoxination reactions in the liver and improves the absorption of iron. Vitamin C is sensitive to heat, light, oxygen and contact with metal. Leaching losses should be avoided.
Excessive/Insufficient Intake: The classic vitamin C deficiency illness is scurvy, an illness which used to be prevalent among sailors. Scurvy causes bleeding in the skin, muscles and internal organs. Symptoms of vitamin C deficiency such as lack of energy, slow recovery from illness, weakened immune system etc. are common symptoms in industrialised nations, especially among elderly people. Excessive vitamin C doses may encourage the formation of urinary stones in people with a predisposition.
Sources: Humans can create vitamin D through exposure to sunlight (UVB radiation). Vitamin D is only found in small quantities in food. The highest levels are contained in fish such as salmon, sardines and herrings. Codliver oil even contains quite high levels. Beef and pig livers are also notable sources of vitamin D. Milk and butter contents vary from season to season; in summer, they are higher than in winter due to the differences in sunlight.
Functions/Properties: Vitamin D is a so-called pro-hormone that needs to be converted to steroid hormones by the body. In particular, these regulate the body's calcium and phosphate levels and are of central importance to bone and tooth development. Vitamin D is light and oxygen-sensitive.
Excessive/Insufficient Intake: Vitamin D deficiency can lead to insufficient calcium and phosphate reabsorption in the kidneys. This is manifested in symptoms relating to the bone and nervous systems. The best-known deficiency-based illnesses are rachitis (softening of the bones) in children, and osteomalacia (aching of the bones and spontaneous fractures) in adults. In cases of long-term excessive vitamin D intake, increased blood calcium levels, kidney stones, kidney failure and calcifications the internal organs may occur.
Sources: Vitamin E is most commonly found in plant-based foods. Particularly high quantities are present in plant-based oils sourced from wheat germ, sunflowers, corn germ, peanuts, soy and olives. Almonds and hazelnuts are also rich sources of vitamin E.
Functions/Properties: Vitamin E is an antioxidant and removes free radicals. These may be produced in the human body through excessive UV radiation, stress, cigarette smoke, etc and accelerate ageing processes. The significance of Vitamin E has long been underestimated and is still not fully understood. Vitamin E is oxygen and light-sensitive.
Excessive/Insufficient Intake: Isolated vitamin E deficiency is uncommon in humans. Insufficient intakes of vitamin E can lead to haemolysis as well as to problems with muscle metabolism and the nervous system. Excessive doses can interfere with the aggregation of blood platelets and with blood coagulation.
Sources: Vitamin K is found in animal and plant-based foods. The quantities vary considerably from source to source due to analytical difficulties and seasonal fluctuations. Green leafy vegetables such as cabbage, Brussels sprouts, spinach, fennel and lettuce are typically rich in vitamin K. Sauerkraut is a particularly rich source. Human intestinal bacteria also produce vitamin K, however it is unclear whether this has a significant effect on our supply.
Functions/Properties: Vitamin K supports blood coagulation and, in coordination with vitamin D, plays a role in the development and maintenance of the bones. A healthy vitamin K intake is particularly important for infants and elderly people, as it plays a significant role in developing and maintaining bone strength. Vitamin K is sensitive to light.
Excessive/Insufficient Intake: Vitamin K deficiency symptoms are rare and typically only manifest when medicines such as antibiotics are taken, or during times of illness. Deficiency symptoms include poor healing of wounds, nose bleeds, etc. In newborns, too much vitamin K can cause red blood cells to break up.
|
Biotin |
Cobalamin |
Folic Acid |
Niacin |
Pantothenic Acid(formerly |
| Pyridoxin (Vitamin B6) |
Riboflavin |
Thiamine |
Vitamin A (Retinol) |
Vitamin C (Ascorbic Acid) |
| Vitamin D (Calciferol) |
Vitamin E (Tocopherol) |
Vitamin K (Phyllochinon) |
||
