There are a total of 13 vitamin, four of which are
fat-soluble and nine are water-soluble.
Fat-soluble vitamins
Fat-soluble vitamins can be stored in the body in adipose
tissue. They include vitamins A , D, E and K. They are found in fats and oils
as well as in many low-fat foods. The exception is vitamin E , which is mainly
contained in vegetable oils.
Because fat-soluble vitamin are stored in the body, there is
a risk of overdosing if they are taken in excess. techwadia
Water soluble vitamins
The body does not store water-soluble vitamins, which is why
a regular, adequate supply is important. The water-soluble vitamins include
vitamin C , the vitamins of the B group, folic acid, biotin , niacin and
pantothenic acid .
In contrast to the fat-soluble vitamins, there is hardly any
risk of overdosing with water-soluble vitamins: because the body cannot store
them, the excess is simply excreted via the kidneys (i.e. with the urine) if
the intake is high.
Provitamins
There are also so-called provitamins. These are vitamin
precursors that the organism can convert into the corresponding vitamins. For
example, beta-carotene is converted into vitamin A in the body.
Why does the body need vitamins?
Like minerals , which we also take in with food, vitamins do
not provide energy. Nevertheless, without it, humans are neither productive nor
viable. Because they perform important tasks in the body.
Vitamins are involved in the production of energy from
carbohydrates, fats and protein and in the building of hormones, enzymes and
blood cells. They help with the utilization of food, control numerous
biochemical processes and protect against harmful substances.
Reference amount: how many vitamins does the body need?
In order to stay healthy and creative, the body needs all
vitamins in sufficient quantities. Most of them have to be ingested through
food. He can only produce vitamin D himself with the help of sunlight (UVB
rays) and thus cover most of his needs with sufficient solar radiation. Vitamin
K is also a specialty : The vitamin K absorbed through the intestine comes
either from food or from the in-house production of intestinal bacteria.
It is very difficult to found reference ranges for vitamins.
How much a person needs of a certain vitamin depends on numerous factors. These
include, for example:
• age
• gender
• Breastfeeding
• stress
• Diseases.
How does a vitamin deficiency manifest itself?
With a balanced, varied diet, there is usually no risk of
vitamin deficiency in this country. That means: five servings of fruit and
vegetables per day, plus dairy and whole grain products, fish, nuts and vegetable
oils.
A vitamin deficiency arises, for example, in chronic
gastrointestinal diseases, alcoholism, one-sided diet (including eating
disorders), during pregnancy and breastfeeding and in ambitious athletes.
People who follow a vegan diet must also ensure that they have an adequate
supply of vitamin B12 through special dietary supplements .
Read more about vitamin deficiency here .
Do vitamins in the form of dietary supplements make sense?
Taking vitamins as pills, capsules or powder in high-dose
form makes sense in individual cases - for example in the case of severe
deficiency or during pregnancy. However, this should only be done under medical
supervision.
From the point of view of experts, taking vitamin
supplements as a preventive measure is not advisable. Studies show that these
often show little or no effect and, in the case of fat-soluble vitamins, can
even be harmful.
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