Why vitamins are important for our body
The human body needs a variety of nutrients to function optimally. First of all, there are the macronutrients: carbohydrates, proteins and fats. They are contained in varying proportions in all foods and are needed in large quantities. Then there are the micronutrients: vitamins and minerals. They are just as important for good functioning, but are needed in smaller doses. Finally, there are trace elements. These nutrients are only needed in tiny amounts, but still fulfill many important functions in your body.
Vitamins are organic compounds that occur in plants or animals. Minerals, on the other hand, are inorganic. All vitamins are needed by the body, but (with one exception, which we will come to later) cannot be produced by the body. You must therefore take vitamins from outside, usually through food.
The different vitamins have a variety of functions in the body. For example, they support the immune system, act as antioxidants, are involved in enzymatic reactions or are important for energy metabolism. Many processes in your body would be unthinkable without vitamins.
What vitamins are there?
There are two large groups: fat-soluble vitamins and water-soluble vitamins. The fat-soluble vitamins (for example vitamin A, vitamin D, vitamin E or vitamin K) can be stored in the body’s fatty tissue. Your body can therefore build up stocks of these substances and use them later. However, this also means that these vitamins can accumulate in the body and possibly even cause damage if you take unsuitable supplements or too much of them. Water-soluble vitamins, on the other hand, cannot be stored. If your body doesn’t use up everything, it excretes the rest in your urine. This is why water-soluble vitamins must be taken at shorter intervals and regularly so that your body is always well supplied with them.
Vitamin A: functions and natural sources
Vitamin A is a fat-soluble vitamin with a variety of functions. For example, it supports the immune system and the specialization of cells and is important for skin health and iron metabolism. Vitamin A is also crucial for maintaining good eyesight. Vitamin A deficiency is rare in Western cultures. Food supplements are therefore only necessary in individual cases and can even lead to problems: Vitamin A is fat-soluble and can lead to liver damage in the event of a permanent overdose. However, this can only happen if the wrong food supplements are taken. Such an overdose is not normally possible with food. These foods are particularly rich in vitamin A:
- Eggs
- Liver
- Milk, cheese and other dairy products
- some fish species, such as eel
- red and orange vegetables and fruit, for example peppers, pumpkin, carrots, mango, apricots and sweet potatoes
- dark green leafy vegetables, such as spinach, kale or lamb’s lettuce
B vitamins: A group of important substances for the body
The group of B vitamins includes eight different substances. They are all water-soluble, but otherwise very different. These are the individual B vitamins:
- Vitamin B1 (thiamine) is crucial for energy metabolism. It is mainly found in wholegrain products, pulses, nuts, lean meat and fish.
- Vitamin B2 (riboflavin) also supports energy metabolism. It also plays a role in maintaining mucous membranes and is important for healthy skin and eyes. Good sources are dairy products, eggs, lean meat, green leafy vegetables and nuts.
- Vitamin B3 (niacin) plays a role in mental function and the nervous system. It is found in meat, fish, wholegrain products and nuts.
- Vitamin B5 (pantothenic acid) helps to reduce tiredness and fatigue and has an influence on our mental performance. Good sources are meat, eggs, dairy products, wholegrain products and pulses.
- Vitamin B6 (pyridoxine) is needed for the formation of red blood cells and for protein metabolism. It is found in fish, chicken, bananas, potatoes and wholegrain products.
- Vitamin B7 (biotin) is important for the metabolism of carbohydrates, fats and proteins. It is also crucial for healthy skin, hair and nails.
- Vitamin B9 (folic acid) is particularly important during pregnancy. Good sources are green leafy vegetables, pulses, orange juice and avocado.
- Vitamin B12 (cobalamin) is essential for the health of the nervous system and for the formation of red blood cells. It is found almost exclusively in animal products such as meat, fish and dairy products.
Vitamin C: importance for the immune system
Vitamin C, also known as ascorbic acid, plays a crucial role in the immune system. This water-soluble vitamin is a powerful antioxidant that protects the body from cell damage caused by free radicals. Vitamin C also helps to increase collagen formation. Good sources of vitamin C are these fruits and vegetables: citrus fruits, peppers, mango, pineapple, broccoli, green leafy vegetables (spinach, chard, kale), tomatoes, cabbage, berries or melons.
Vitamin D: Why it’s especially important in winter and how to absorb it
Vitamin D (more precisely vitamin D3) has a special role among the vitamins. It is only present in very small amounts in our food, meaning that the daily requirement cannot always be covered by our diet, especially during particular physical exertion. Instead, the skin produces the vitamin when it gets enough sun. However, this is not always easy. That’s why it makes sense for many people to take vitamin D supplements in addition to a healthy and balanced diet. We recommend our SILICIUM PRIME bundle. It contains two valuable products: SILICIUM PLUS capsules with silicon, magnesium and calcium on the one hand and high-quality drops with vitamins D3 and K2 on the other. Do you prefer a pure liquid product with vitamin D3 and additional vitamin K2 and silicon? Then we recommend our SILICIUM LIQUID.
Vitamins E: Antioxidant effect and good sources
Vitamin E is a fat-soluble vitamin that is known for its strong antioxidant effect. Antioxidants protect the body from harmful free radicals and thus minimize cell damage. These foods help to cover your daily requirement:
- Nuts and seeds
- Vegetable oils
- green leafy vegetables
- Peppers and tomatoes
- Wholemeal products
- Avocado
- Fish
By the way: Vitamin E can also be absorbed very well by the body through the skin. In addition to vitamin E, our SKINEFFECT for external use also contains almond oil, MCT oil, orange oil and silicon. The oil mixture is available as a skin care oil in a pump bottle and as a spray.
Vitamin K: Important role for blood clotting and foods with high levels
Vitamin K is a fat-soluble vitamin that plays a crucial role in blood clotting and is also important for bone health. There are two different types: Vitamin K1 is mainly found in herbs and green leafy vegetables. Spinach, kale, broccoli, cabbage, chard, basil, parsley and coriander, for example, are rich in vitamin K1. Vitamin K2, on the other hand, is mainly found in animal foods such as eggs, meat and dairy products. Fermented foods such as sauerkraut or kimchi can also contain vitamin K2.
Conclusion
To stay healthy and function well in the long term, your body needs many different nutrients. Vitamins are key components for vital functions in the body. To ensure you get all the vitamins you need, it is important to eat as varied and “colorful” a diet as possible. Fresh fruit, vegetables, wholegrain products and healthy fats should be part of your daily diet. Animal products such as lean meat, fish and eggs are also good sources of various nutrients. Ensure a healthy balance between the food groups and a varied selection to provide you with as many nutrients as possible. With the right nutritional supplements, you can support your body beyond a healthy diet.
Matching articles: SILICIUM LIQUID and SILICIUM PRIME contain vitamin D and vitamin K. Vitamin K contributes to normal blood clotting and the maintenance of healthy bones. Vitamin D supports the immune system, has a function in cell division and contributes to healthy muscle function. SILICIUM SKINEFFECT contains vitamin E, which protects the cells from oxidative stress.
