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Vitamins are organic substances that are essential for a healthy body and a well-functioning immune system. They are found in food and supplements, and play an important role in various bodily processes. In this article we will take a closer look at the effect of vitamins, whether it is useful to take extra vitamins and we will provide a table with the most well-known vitamins and their effect.
What Are Vitamins?
Vitamins are organic substances that the body needs to function properly. Unlike minerals, vitamins are organic substances that the body cannot produce itself. There are thirteen different vitamins, including A, C, D, E and K. Each vitamin has its own specific function in the body and deficiencies can lead to different health problems.
Should I take extra vitamins?
Most people get enough vitamins through a varied diet. So there is no need to take additional vitamin supplements unless you have a specific vitamin deficiency. In some cases, such as pregnant women or vegetarians, it may be necessary to take additional vitamin supplements to prevent deficiencies. In that case, consult a doctor or dietitian.
Overview of vitamins and their effect
Below is an overview of the most well-known vitamins and their effect in the body.
| Vitamin | Function in the body | Foods |
|---|---|---|
| Vitamin A | Supports the immune system, vision and skin | Carrots, sweet potatoes, spinach, mangoes |
| Vitamin B1 | Needed for the release of energy from food | Whole grains, beans, pork |
| Vitamin B2 | Helps convert food into energy | Dairy products, eggs, green leafy vegetables |
| Vitamin B3 | Necessary for the proper functioning of the nervous system | Fish, poultry, peanuts, mushrooms |
| Vitamin B6 | Helps make neurotransmitters and hemoglobin | Chicken, fish, bananas, potatoes |
| Vitamin B12 | Necessary for the production of red blood cells | Fish, poultry, meat, dairy products |
| Vitamin C | Antioxidant and necessary for the production of collagen | Citrus fruits, kiwis, strawberries, broccoli |
| Vitamin D | Needed for strong bones and teeth | Fatty fish, eggs, fortified dairy products |
| Vitamin E | Antioxidant and necessary for the production of red blood cells | Nuts, seeds, vegetable oil |
| Vitamin K | Necessary for blood clotting and healthy bones | Green leafy vegetables such as spinach, kale, broccoli |
