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Vitamins
Vitamins are chemical compounds that are essential for our body. They play an important role for the well-functioning of our body. In addition, they maintain good health for a longer period.
Vitamins are not synthesized by our body, and must be obtained from the intake of food. A balanced diet with a proper vitamin balance is therefore important. 13 essential vitamins are required to maintain a good health: vitamins A, C, D, E, H, K, M and six B vitamins.
Click on a vitamin for more information.
- Vitamin A
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin H
- Vitamin K
- Vitamin M
What? Vitamin A is a fat soluble vitamin with a positive influence on resistance. It also plays an important role for the conditions of sight, general development, the health of the skin, the hair and the gums. Furthermore, this vitamin plays an undeniable role for the resistance of the body.
Where? Fish, meat, liver and dairy products. The body itself is also able to synthesize vitamin A through the β carotene, mainly found in vegetables and fruit.
What? Vitamin B1 is part of the vitamin B complex and is a water soluble vitamin. It helps to convert the carbohydrates in our food into the energy we need every day. It is also important for the proper functioning of our nervous system.
Where? Especially in pork and cereals. Most food has a low level of vitamin B1.
What? Vitamin B2 is part of the vitamin B complex. It is a water soluble vitamin that contributes to a well-functioning nervous system and optimal digestion. It also has a positive effect on skin and hair. Like vitamin B1, vitamin B2 is essential for the energy of the body, mainly by releasing energy from the carbohydrates, proteins and fats.
Where? In meat, dairy products, fruits and vegetables.
What? Part of the vitamin B complex. It is a water soluble vitamin that contributes to release the energy in the carbohydrates, proteins and fat metabolism. It also has a beneficial effect on the nervous system and skin.
Where? It can be synthesized by the human body from tryptophan (an essential amino acid), but food remains the main source of vitamin B3. You find it mostly in cereals, fish and meat, crops and nuts.
Vitamin B5 or pantothenic acid
What? Part of the vitamin B complex. It is a water soluble vitamin that helps to release energy from sugars, proteins and fats. It is therefore essential for the proper absorption of nutrients. It is also actively involved in the formation of fatty acids, cholesterol, a number of neurotransmitters and certain hormones.
Where? In almost all foods, but especially in yeast, meat, eggs, milk, vegetables, crops, and whole cereals.
What? Part of the vitamin B complex. It is a water soluble vitamin that has beneficial effects on the resistance, the nervous system, digestion and the production of red blood cells (hemoglobin). It plays an important role in the conversion of amino acids (the smallest components of a protein), fats and carbohydrates. Furthermore, vitamin B6 plays an important role in the well-functioning of certain hormones.
Where? Yeast, meat, fish, crops and whole cereals.
What? Part of the vitamin B complex. It is a water soluble vitamin that stimulates the functioning of the nervous system and the production of red blood cells (hemoglobin).
Where? Only in foods of animal origin: meat, fish, cheeses and dairy products, eggs.
What? A water soluble vitamin that is essential for the improvement of resistance. Vitamin C is an antioxidant and protects the body, together with vitamin E, against the free radicals. It is the most well-known vitamin.
Where? In vegetables, fruit and juices. The content of vitamin C is determined by how the food is prepared. This vitamin is heat-sensitive.
What? Vitamin D is a fat-soluble vitamin that contributes to creation of strong bones and teeth, and the absorption in the body of the calcium and phosphorus minerals. It also plays a role for the resistance and the well-functioning of the muscles. The main source of vitamin D is sunlight. Vitamin D is synthesized by the skin. Enough sunlight makes the additional intake of vitamin D through a diet, even superfluous.
Where? Vitamin D is produced by exposure to sunlight, but can also be found in fat animal foods such as oily fish, cheese, liver, eggs and liver oil. Milk also contains vitamin D, but in lesser quantities.
What? A fat-soluble vitamin that plays a role in the production of red blood cells and maintaining muscle and other kinds of tissues. It’s also important for the resistance and is moreover an antioxidant: it protects the body against free radicals.
Where? Vegetable oils, nuts, almonds, whole grain products, margarine, minarine, eggs and cereals.
What? A water soluble vitamin that plays an important role in the building and breakdown of carbohydrates and proteins and the production of fatty acids. It is also important for a healthy hair and skin.
Where? Can be found in many foods. Especially in nuts, cauliflower, chocolate, eggs, milk and liver. In addition, intestinal bacteria are capable to produce vitamin H.
What? A fat-soluble vitamin, essential for blood clotting, but also for the bone metabolism. Vitamin K exists under three forms: vitamin K1, of vegetable origin (Fylloquinon), vitamin K2, of bacterial origin (Menaquinon) and vitamin K3 vitamin as a synthetic vitamin (menadione).
Where? Vitamin K is mainly produced by the bacteria in the (large) intestine. Additional intake by food is a necessity. Plant foods such as leafy green vegetables, coal and vegetable oils contain vitamin K.
What? Vitamin M, also called folic acid, is water soluble and necessary for the development of the fetus, the synthesis of genetic material (RNA and DNA), for cell division and the production of red blood cells.
Where? Vitamin M or folic acid is mainly found in yeast, leafy green vegetables, parsley, oranges, melons, nuts and whole grain products and eggs. Vitamin supplements containing Vitamin M, would be beneficial for pregnant women or those who want to be. Several studies indicated that the intake of folic acid supplements (400μg/day) before conception and during the first weeks of pregnancy, significantly reduces the risk of congenital disorders.