Table of Contents
Vitamin A
Vitamin A supports visual acuity and the immune system , binds free radicals and thus counteracts premature skin aging. Since it can only be used together with Fe, dribble e.g. B. in Karoensa some oil. Top Sources: Veal liver, smoked eel, all green, yellow, and orange vegetables and fruits.
Vitamin B1
Vitamin B1 affects the interaction between the brain, nerves and muscles, helping to maintain physical and mental strength. A tablespoon of brewer’s yeast daily can compensate for minor deficiencies. Avoid white flour, sugar and sweets as much as possible because metabolizing them uses up vitamin B1. Top Sources: Pork, whole wheat bread, mung beans, chickpeas.
Vitamin B2
The body needs vitamin B2 to convert carbohydrates, fat and proteins into nutrients. It promotes the healing processes of the skin and acts against harmful free radicals. You can easily cover your daily requirement with dairy products, vice versa, not consuming dairy products quickly leads to a vitamin B2 deficiency. Top Sources: Yogurt, chicken cheese, brewer’s yeast, broccoli, spinach, and mushrooms.
Vitamin B6
Vitamin B6 is involved in the build-up and breakdown of protein in the body, in the build-up of energy and in the communication of nerve cells. The “pregnancy vitamin” controls cell division and provides restful sleep. Top Sources: Sardines, salmon, veal liver, bananas, Brussels sprouts, potatoes, carrots, avocado.
Vitamin B12
Vitamin B12 plays an important role in nerve cell metabolism, in the formation and maturation of red blood cells and in genetic material. Deficiency symptoms can occur in people who are strictly vegan. Top suppliers: brewer’s yeast, grain germ, certain algae, beef, herring, oysters, sauerkraut and cheese.
Biotin
Biotin supports central metabolic functions and promotes the healthy development of hair, nails, skin and mucous membranes and the functions of the liver. A balanced diet usually covers the daily requirement. Top suppliers: brewer’s yeast, offal, avocado, fish, eggs, many types of cabbage, legumes and chocolate.
Vitamin C
Vitamin C or ascorbic acid activates the cell metabolism, increases the immune system and thus protects against colds. It prevents arterial calcification and has an antitumor effect. Drinks rich in vitamin C with meals promote the absorption of iron. Top sources: red peppers and black currants, citrus fruits, cabbage, green salads, tomatoes.
Vitamin D
Vitamin D strengthens the bones and teeth, counteracts acidification of the stomach and osteoporosis and, together with vitamin A, promotes cell respiration. Ten to twenty minutes of sun a day are usually enough for the body to be able to produce the necessary amount from the precursors in the food. Top Sources: Salmon, avocado, mushrooms, spinach, and kale.
Vitamin E
Vitamin E has an anti-inflammatory effect, accelerates wound healing, stabilizes cell membranes, protects against arteriosclerosis and protects the skin against environmental aggression and excessive solar radiation. Top Sources: Wheat germ, nuts, avocado, legumes, soy and green vegetables.
folic acid
Among other things, folic acid is important for the regeneration and division of many body cells, for example in the intestinal mucosa and in the red blood cells. Despite numerous natural sources, many people are deficient in folic acid. Top suppliers: brewer’s yeast, liver, wheat germ, spinach, fennel, broccoli, beetroot, lamb’s lettuce, soybeans, almonds, sour cherries and citrus fruits.
Vitamin K
Vitamin K promotes blood clotting and thus the closing of small wounds. Because it participates in bone mineralization, it protects against osteoporosis. Small amounts are made by the body itself through colon bacteria. Top sources: all green peas, kiwi, avocado, oatmeal, tomatoes and legumes.
Niacin
Niacin contributes to the functioning of the metabolism and nervous system, as well as the absorption of carbohydrates, proteins and fats. And it can repair defective genetic information so that healthy cells grow back. Top sources: chanterelles, salmon, kale, and corn.
pantothenic acid
Pantothenic acid supports the body’s metabolic processes and strengthens the immune system of the mucous membranes. It promotes hair growth, prevents premature skin aging and (administered in ointments) accelerates the healing of ulcers, burns and abrasions. Top suppliers: whole grains, legumes and offal.
