Diet

Vitamins

history

The word "vitamin" goes back to a Polish biochemist named Casimir Funk, who came into existence in 1912 during intensive research into the vitamin deficiency disease Beri-Beri.

Casimir Funk constructed the expression "vitamin" from "Vita", which means something like life and "amine", since the isolated compound is an amine, ie a nitrogen-containing compound.

However, it was later shown that there are also nitrogen-free compounds that, despite this, belong to the vitamins.

definition

Vitamins deliver to man no energy such as food, however, they are vitalas they are for the expiration of Metabolic processes are essential. Since our body is not able to produce vitamins itself, our organism has to use precursors of the vitamins or the vitamins itself about food are supplied. The precursors of vitamins are called Provitamins. These are still inactive and are only converted into an active form in our body through conversion.

Each vitamin has two different names. Vitamins can affect their chemical Structure to be named. However, they can also be distinguished from one another with the aid of a letter and numbering.

One knows 20 different vitamins, of which 13 indispensable are.

The vitamins are divided into two groups with regard to their solubility, namely into the water soluble (hydrophilic) Vitamins and the fat-soluble (lipophilic) vitamins. This differentiation also allows a statement about whether the vitamin is in our organism saved or whether this is not possible and the vitamin has to be supplied continuously.

Overview of vitamins:

water-soluble (hydrophilic) vitamins:

Vitamin B1 - thiamine
Vitamin B2 - riboflavin
Vitamin B3 - niacin
Vitamin B5 - pantothenic acid
Vitamin B6 - pyridoxal / pyridoxine / pyridoxamine
Vitamin B7 - biotin
Vitamin B9 - folic acid
Vitamin B12 - Cobalamin

fat-soluble (hydrophobic) vitamins:

Vitamin A - retinol
Vitamin C - ascorbic acid
Vitamin D - calcitriol
Vitamin E - tocopherol
Vitamin K - phylloquinone / menaquinone
Vitamin K2 - menadione

The water-soluble vitamins cannot be stored in the organism, which means they have to always included become. To one Exceptional case is the Vitamin B12 (cobalamin)which, despite its solubility in water, can be stored in the liver.

The Fat soluble In contrast to the water-soluble vitamins, they can be stored well in the organism. As a result, excessive intake of lipophilic vitamins leads to one Hypervitaminosis can lead. Hypervitaminosis is a disease that originates from an unusually high intake of vitamins.

The absorption of fat-soluble vitamins in the Small intestine depends on the Bile acids. If there is a deficiency in bile acids, then both fat absorption and absorption are on fat-soluble vitamins restricted from the intestines. A deficiency in bile acids can be under one Liver diseasesuch as a Cirrhosis of the liver occur or after a resection, i.e. removal of the terminal ileum, where the bile acids are normally reabsorbed back into the body.

Occurrence and the main symptoms of a deficiency symptom

Vitamin B1 (thiamine)

Vitamin B1 is mainly found in wheat germ, fresh sunflower seeds, soybeans and whole grains. Vitamin B1 deficiency is usually due to malnutrition. In developing countries, the typical thiamine deficiency disease beri-beri occurs through the consumption of husked rice.
Symptoms of a deficient supply of vitamin B1 are muscle wasting, neurological disorders and unspecific ailments such as tiredness, poor concentration and loss of appetite.

Vitamin B2 (riboflavin)

Vitamin B2 is found in milk and dairy products. It can also be found, for example, in green leafy vegetables, meat and whole grain cereals. In the case of hypovitaminosis, for example, skin changes such as skin cracks occur.

Vitamin B3 (niacin)

It is found in poultry, lean meat, fish, mushrooms, peanuts, dairy products, and eggs. In the case of a deficiency, unspecific symptoms such as loss of appetite, sleep disorders and poor concentration are the main focus. In addition, skin inflammation (dermatitis), diarrhea (diarrhea) and depression also occur.

Vitamin B5 (pantothenic acid)

Vitamin B5 is found in organ meats, nuts, fruits, vegetables and rice. A vitamin B5 deficiency manifests itself in nerve dysfunction, impaired wound healing and a weakened immune system.

Vitamin B6 (pyridoxal)

This vitamin can be found in bananas, nuts, whole grain products, green beans and potatoes, for example. A vitamin B6 deficiency is rare and manifests itself in nerve dysfunction, anemia, or intestinal problems such as diarrhea.

Vitamin B7 or vitamin H (biotin)

Vitamin B7 can be produced by our intestinal bacteria. We also ingest it by eating liver, egg yolks, nuts and all sorts of other foods. A deficiency in vitamin B7 can lead to skin disorders, muscle pain and brittle nails.

Vitamin B9 (folic acid)

This vitamin can be found, for example, in green leafy vegetables and animal liver. Hypovitaminosis manifests itself as anemia (anemia).

Vitamin B12 (cobalamin)

Humans have microorganisms in their intestines that produce vitamin B12. However, the resulting amount is not sufficient to cover the daily requirement. Plant-based food cannot provide us with sufficient vitamin B12 either. However, foods of animal origin are well suited for a sufficient supply of vitamin B12. A vitamin B12 deficiency manifests itself in anemia (anemia) and nerve dysfunction. The nerve dysfunctions with a vitamin B12 deficiency show up with paralyzes in the hands and feet and later even with paralysis.

Read more on the topic: Vitamin B12 deficiency.

Vitamin C (ascorbic acid)

Vitamin C is found mainly in citrus fruits, acerola cherries, sea buckthorn berries, black currants and in cabbage vegetables. If there is a lack of vitamin C over a longer period of time, this leads to scurvy. Scurvy manifests itself with a weak connective tissue that leads, for example, to tooth loss.

Vitamin A (retinoids)

Vitamin A can be found in plant and animal products. It is found mainly in yellow fruits and vegetables, such as carrots or pumpkin, and in liver products, fish, milk and eggs. An insufficient supply of vitamin A shows up, for example, with night blindness.

Vitamin D (cholecalciferol)

It is mainly found in liver, fatty fish, mushrooms, butter and egg yolks. With sufficient exposure to sunlight, however, the organism can produce sufficient vitamin D from cholesterol itself. However, especially in the German winter (with little sunshine), a deficiency can occur which favors the development of osteoporosis in adults.

Read more on the topic: Vitamin D deficiency.

Vitamin E (tocopherol)

Vegetable oils in particular are rich in vitamin E. Deficiency symptoms are extremely rare because the storage is considerable. If there is an inadequate supply, it is usually due to a disease that hinders the absorption of fats in the intestine.

Vitamin K (phylloquinone)

Vitamin K is a component of green vegetables and cabbage, milk and dairy products, eggs and meat, but is also produced by intestinal bacteria.

In the case of a deficiency situation, which however rarely occurs in adults, there is an increased tendency to bleed.

You can read more about this topic at: Vitamin K - a useful dietary supplement?

Vitamin requirement

Of the Vitamin requirement depends on many factors. Play like that

Age,
Gender and living conditions play a decisive role.

An increased need for vitamins can lead to stress, physical and emotional stress, diseases, Smoke, pregnancy and breastfeeding.

Also read: Vitamins in Pregnancy

Vitamins in the banana

In terms of vitamin content, bananas are not as rich as other types of fruit, but they contain a relatively high number of calories. The vitamins contained in bananas include vitamin C, vitamin A and vitamin K as well as some vitamins of the vitamin B complex. Vitamin C is important for the immune system and connective tissue. Vitamin A is essential for visual function and the integrity of the skin. Vitamin K plays a role in blood clotting. In patients taking anticoagulant drugs (for example Marcumar ®), fruits or vegetables containing vitamin K can mean that the dose of medication taken must be changed. However, this usually only plays a role if larger quantities of the corresponding fruit or vegetable are ingested. Bananas also contain vitamin B6. It protects against nerve damage. It should be noted that bananas are relatively high in potassium. People with a high potassium level should therefore only eat bananas in moderation or, under certain circumstances, avoid them completely.

Vitamins in the apple

Apples also contain numerous vitamins. These include a precursor of vitamin A, vitamin C, some vitamins from the vitamin B complex and folic acid (Vitamin B9) and niacin (Vitamin B3). The functions of vitamins A and C have already been mentioned above. Vitamins B1, B2 and B6 are good for the nervous system and metabolism. Folic acid and niacin ensure, among other things, beautiful skin.

Hypovitaminosis

Generally one arises Hypovitaminosis, So a Vitamin deficiency, in the course of an increased demand, as is the case with e.g. at

Pregnant women,
Breastfeeding,
Children and adolescents,

If you adhere to the nutritional guidelines of the German Nutrition Society (DGE) and provide your menu with sufficient fruit, vegetables and dairy products, hypovitaminosis is generally not to be expected.

Only the supply of Vitamin B9 (Folic acid) is often not enough. Especially during the pregnancy a deficiency is common because of the pregnant woman's increased need for folic acid. Since an insufficient supply of folic acid during pregnancy can have serious effects on the unborn child, an adequate supply is essential here. As a result, as a precaution should be four weeks before conception by the end of the 12th week of pregnancy Folic acid tablets be taken.

Otherwise are above all alcoholic affected by deficiency symptoms due to an insufficient supply of vitamins. Older people, vegetarians and smokers also suffer from deficiency symptoms more quickly. Symptoms vary depending on which vitamin is scarce.

Hypervitaminosis

We speak of hypervitaminosis when there is an oversupply of vitamins. This can only occur with the fat-soluble vitamins (A, E, D and K). However, this cannot be achieved with diet. Only dietary supplements and vitamin preparations come into question. With a balanced and healthy diet, hypervitaminosis is not to be expected.

Would you like to learn more about this topic? What are the consequences of a vitamin excess? Read more about this in our next article: Hypervitaminosis - Causes, Symptoms & Consequences

Vitamins for the skin

July 26, 2017

There are several vitamins that have an impact on the condition of the skin. However, there is no single vitamin that is specifically used for skin renewal only.

Vitamin A (Retinol) is a vitamin that is especially important for eyesight. However, it also plays a not insignificant role in skin cell renewal. In addition to reduced eyesight, a lack of vitamin A can lead to dry, flaky skin. Vitamin A is mainly found in foods such as milk and dairy products and fish. Vitamin A can also be found in red / orange vegetables. That explains the truism that a regular intake of carrots promises good eyesight.

Vitamin B is a complex that consists of several vitamins. These include vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B11 (Folic acid) and vitamin B12 (Cobalamin). Biotin, folic acid and niacin are particularly important for the skin. Deficiency leads to rough skin, dry hair and brittle fingernails. The vitamin B complex ensures the cell renewal of the skin and its hydration and smoothing. The three vitamins mentioned are mainly found in meat, fish, liver, yeast, egg yolks, nuts and cauliflower.

Vitamin C (Ascorbic acid) strengthens the connective tissue. It is mainly found in fruits. Citrus fruits should be mentioned here, but berries and almost all other types of fruit also contain it in various quantities.

Vitamin E (Tocopherol) plays a role in skin cell renewal. It is found in vegetable oils and nuts, among other things.

Recommended vitamins for pregnant women

Pregnancy is one of the few situations in which the additional intake of vitamins in tablet form is recommended. As the most important vitamin of all, folic acid (Vitamin B11) to call. In the best case scenario, it should be taken when planning a pregnancy. A deficiency in folic acid can lead to neural tube defects in the newborn. This can lead to malformations or miscarriages. Folic acid is mainly found in fresh vegetables. However, folic acid tablets should also be taken during pregnancy.

All other vitamins are usually consumed in sufficient quantities in a balanced diet. Regular exposure to the fresh air and in the sun is important to avoid a lack of vitamin D. Pregnant women or women who are planning to become pregnant should speak to their gynecologist about whether they can use other vitamin substitutes.

Read more about this: Vitamins in pregnancy

Recommended vitamins for children

As a general rule, in most life situations there is no need to take additional vitamins (substitution), as a balanced diet rarely results in a vitamin deficiency. However, there are recommendations for the intake of vitamins in certain life situations. In infants and young children, vitamin D (Cholecalciferol). Substitution can also take place in childhood and adolescence. This is especially important if the children are not sufficiently in the sun. This has to do with the fact that the synthesis of vitamin D in the body is driven by exposure to sunlight. The precursor of the vitamin is converted into the actual vitamin through exposure to sunlight. The less exposure to light, the less vitamin D is produced. Vitamin D is only present in small amounts in food. Because of sun exposure as a requirement for the development of vitamin D 3, deficiency is especially important in the elderly and children. Vitamin D can be supplied in tablet or drop form. Among other things, it plays an important role in building bones.