Vitamines (Part 1)

Let's start it easy. What are vitamins? How many are there? For what are they useful?

Vitamines are involved in the protection and development of our cells.
Some of them we need for the formation of our bones, others for hematopoiesis.
We distinguish liposoluble vitamines, such as A, D, E, K, and water-soluble vitamines, C, B1, B2, B6, B12, Niacin, pantothenic acid, Biotin (also called vitamin H) and folic acid.

In this post we will only handle the liposoluble vitamines.

Vitamin A:

only appears in foods of animal origin.
We need it for the growth and/or renewal and development of cells and human tissue (skin and mucous membrane). Its preliminary stage is provitamin A, also called ß Carotin. You can find it in plant-based foods. ß Carotin gets converted in the body to vitamin A.
Its also important for the visual process.

Vitamin A is found in:
liver, animal fats, eggs and fish

ß Carotin is found in: yellow and orange coloured vegetables (such as carrots), as well in green leafy vegetables (spinach, kale)

Vitamin D:

is classified as a hormone.
Can be build up using sunlight or can be supplied with some foods.
It supports the bone formation, affects different hormones as well as the immune system.

Vitamin D is found in only few animal-origin-foods, such as cod liver oil, deep-sea fish, yolk, as well as some of the edible mushrooms.


Vitamin E:

antioxidant. Can counteract arteriosclerosis and prevent damage in cell membranes.
Is important for detoxification progress and the immune system.

You can found it in:
high-quality vegetable oils, like wheat germ-, sunflower-, corn-, soya-, safflower- or rape oil, as well in nuts (almonds, peanuts, hazelnuts)


Vitamin K:

important for blood clotting, bone formation and bone strengthening.

You can find it in:
green vegetables (spinach, broccoli, kale)