Vitamins, minerals and trace elements are essential for the proper functioning of our body. With the exception of vitamin D, we cannot produce these micronutrients ourselves and therefore have to consume them through food. Normally you are well supplied with a balanced diet, but sometimes additional preparations are necessary so that the organism is supplied with sufficient nutrients. This is how you can do itVitamin deficiencysimply compensate and prevent.
Vitamins play an important role in metabolism and contribute to normal immune function. However, if one or more nutrients are missing in the body, its normal functioning is impaired. In fact, a mineral or vitamin deficiency can weaken the immune system and lead to the exacerbation of chronic diseases. Below we explain which the most important vitamins are and what they do in the body.Learn more about vitamins at Raw Powders.
Vitamin D
Vitamin Dis produced endogenously through exposure to sunlight, but can also be supplied to the body through certain foods or dietary supplements. Vitamin D offers many different health benefits, from boosting the immune system to keeping teeth and bones healthy. By regulating phosphorus and calcium levels, vitamin D can even prevent osteoporosis. Signs of a vitamin D deficiency can include high blood pressure, hair loss, fatigue, muscle, back or bone pain.
The most common reason for a vitamin D deficiency is insufficient sun exposure of the skin. People who live in sunny climates are usually not deficient in vitamin D. However, living in rainy and cloudy regions can lead to low vitamin D levels. But the body's own vitamin D synthesis also depends on many other factors and varies from person to person. Taking medication and chronic illnesses can also have a negative impact on the absorption of vitamin D in the body.
Good sources of vitamin D include fatty fish such as salmon, tuna and herring, beef liver, mushrooms, butter, egg yolks and fortified foods such as milk, juice and cereal. It is almost impossible to get enough vitamin D from natural sources through food alone. According to scientific evidence, the recommended daily vitamin D dosage depends on age. The recommended daily intake for babies is 400 IU, for children and adults the recommended daily intake is increased to 600 IU. Find out more about vitamin D here.
Vitamin C
Another vitamin with numerous health benefits is vitamin C. Our bodies cannot produce this water-soluble vitamin, so we must get it from supplements or a healthy diet. Asgood sources of vitamin CFruit (acerola cherries, kiwis, lemons or oranges), berries (especially strawberries and blackcurrants) and vegetables such as peppers, broccoli and spinach apply.
According to scientific research, vitamin C lowers high blood pressure and reduces the risk of serious heart disease. Vitamin C also improves iron absorption in the body and thus counteracts iron deficiency. Vitamin C can also act as an antioxidant and protect against various chronic diseases.
How does a vitamin C deficiency manifest itself? Vitamin C is involved in collagen production, so a deficiency of this vitamin can cause problems such as dry, peeling skin, brittle nails and hair loss. Impaired wound healing, gingivitis, joint pain, fatigue and anemia are also common symptoms of vitamin C deficiency.
The group of B vitamins
Vitamin B is a complex of several vitamins. The B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). Each of them is involved in different processes in the body and work together to maintain good health.
Vitamin B1, also known as thiamine, supports the nervous system and the entire immune system, protects against heart problems and influences digestion and carbohydrate metabolism. Vitamin B1 deficiency can lead to metabolic disorders, weight loss and serious neurological damage. Be aware that tannins in coffee or tea can inhibit the absorption of vitamin B1.
Vitamin B2, also called riboflavin, plays an important role in many chemical reactions related to skin, blood pressure, digestion and brain performance. Vitamin B2 relieves migraines, nourishes skin, hair and nails. It maintains good brain function and helps prevent memory loss or Alzheimer's disease. However, riboflavin absorption is reduced in people with hepatitis, biliary obstruction or liver cirrhosis. To avoid deficiency, one can take riboflavin supplements or eat more foods rich in this vitamin. Good sources of vitamin B2 include milk, nuts, mushrooms, liver, eggs and whole grain products.
Niacin (vitamin B3) is important for digestion and cell division. It lowers cholesterol levels and reduces triglycerides. TheTaking vitamin B3improves skin appearance, brain performance and even helps treat osteoarthritis.
Pantothenic acid or vitamin B5 is essential for healthy skin. Studies have shown that taking vitamin B5 can improve acne or other skin conditions. This vitamin ensures healthy eyes and stimulates blood and cell renewal. Symptoms such as skin changes, irritability, burning feet, weak immune system and upper respiratory tract infections can indicate a pantothenic acid deficiency.
Low levels of pyridoxine can occur in some medical conditions such as alcoholism, liver disease, hyperthyroidism, and heart failure.Vitamin B6 is importantfor protein metabolism and the production of messenger substances in the nervous system. Sometimes doctors prescribe pyridoxine to treat a specific nerve disorder or drugs that cause vitamin B6 deficiency.
Biotin, also called vitamin B7 or vitamin H, is THE vitamin for skin and hair. It helps form keratin, a basic protein that makes up hair, skin and nails. Biotin promotes hair growth and helps with hair loss. If you can use additional biotin to support your skin and hair, you can take a supplement or eat more biotin-rich foods such as egg yolks, oatmeal, wheat bran, nuts, bananas and liver.
Folic acid or vitamin B9 is responsible for brain development in babies. Doctors often prescribe B9 for anemia, osteoarthritis, psoriasis or Crohn's disease. This vitamin is important for DNA synthesis and support. A vitamin B9 deficiency can lead to depression, autism or heart palpitations and other serious illnesses. However, if you have epilepsy, lupus, type 2 diabetes, celiac disease, rheumatoid arthritis, or inflammatory bowel disease, discuss taking folic acid with your doctor first.
Last but not least, is cobalamin or vitamin B12. This vitamin is important for the nervous system, brain function and blood condition. Cobalamin is also involved in DNA synthesis, folic acid absorption, and red blood cell production. So if you notice symptoms such as diarrhea, menstrual problems, yellow or pale skin, or weight loss, it may indicate a vitamin B12 deficiency.
