Table of Contents
Our body and the 13 vitamins
When it comes to staying fit and healthy, thirteen different vitamins, in particular, play a very important role: They influence our body’s processes and, with sufficient intake, prevent many diseases.
Vitamins are divided into two groups based on an important property. The allocation of which you will find below. In addition, we have provided you with the respective “areas of responsibility”, i.e. the body processes that are influenced by the individual vitamins:
Fat-soluble vitamins:
- Vitamin A: eyes, skin, growth
- Vitamin D: bone structure
- Vitamin E: cell renewal, blood circulation
- Vitamin K: blood clotting, wound healing
Water soluble vitamins:
- Vitamin B1: nervous system, carbohydrate metabolism
- Vitamin B2: carbohydrate, protein and fat metabolism
- Vitamin B3: sleep, cell respiration, heart function
- Vitamin B5: fat loss, hair loss
- Vitamin B6: nervous and immune systems, protein coagulation
- Vitamin B7: skin, hair, carbohydrate and fat metabolism
- Vitamin B9: nerves, blood clotting, gastrointestinal activity
- Vitamin B12: nervous system, red blood cell formation
- Vitamin C: immune system, connective tissue, tooth enamel, mood
Daily need for vitamins
Of course, knowing how to reveal a lack of certain vitamins doesn’t solve the problem. What counts is to be active: If you eat too one-sidedly. You should spice up your diet with a healthy combination of various vitamin-rich foods. Your body needs a certain amount of vitamin A & Co every day to keep you fit and healthy – help it and take the following measures as a guideline for your daily vitamin requirement
- Vitamin A: 0.8-1.1 mg
- Vitamin D: 5 µg
- Vitamin E: 11-15 mg
- Vitamin K: 65 – 80 µg
- Vitamin B1: 1.0-1.3 mg
- Vitamin B2: 1.2-1.5 mg
- Vitamin B3: 13-17mg
- Vitamin B5: 6 mg
- Vitamin B6: 1.2-1.6 mg
- Vitamin B7: 30-60 µg
- Vitamin B9: 400 µg
- Vitamin B12: 3 µg
- Vitamin C: 100 mg