Vitamins & more
Vitamin A Occurs in animal foods and is one of the fat-soluble vitamins. The precursor, provitamin A (carotene), is also found in plant foods and is converted into vitamin A in the body. This fat-soluble vitamin is stored in the liver. Tasks Essential for the growth or new formation and regulation of cells in various tissues (e.g. skin and mucous membranes). The visual process is also influenced by vitamin A. Information according to EFSA Vitamin A contributes to normal iron metabolism and function of the immune system as well as to the maintenance of normal mucous membranes, skin, vision and cell division function Where is vitamin A contained? A good plant source of carotene are intensely colored vegetables, especially green vegetables such as spinach, kale, green beans, broccoli and lamb's lettuce but also carrots and tomatoes. How does a vitamin A deficiency manifest itself? A vitamin A deficiency is rare in western industrialized countries. However, possible signs can be:
Source: https://www.ottonova.de Source: https://www.netdoktor.at Vitamin B1 Also thiamine, is one of the water-soluble vitamins. It fulfills an important role in the human body's energy metabolism. It can easily be destroyed by exposure to too much heat and oxygen. Tasks Vitamin B1 acts as a coenzyme in the production of energy from carbohydrates. It is also of great importance for amino acid metabolism (protein) and the nervous system - vitamin B1 ensures the growth and maintenance of nerve and heart muscle tissue. Information according to EFSA Vitamin B1 Thiamine contributes to normal energy metabolism, cardiac function and psychological function and normal functioning of the nervous system . Where is vitamin B1 contained? Legumes, grains and potatoes How does a vitamin B1 deficiency manifest itself? If a deficiency occurs, disruptions to carbohydrate metabolism and the nervous system occur, which can manifest themselves, for example, in skin tingling and/or gait disorders. Fatigue, nausea and headaches can also be signs of a vitamin B1 deficiency. Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at Vitamin B2 Also riboflavin, is one of the water-soluble vitamins of the B complex. Despite its high heat resistance, vitamin B2 is very easily destroyed by light. Tasks It is involved in numerous metabolic reactions, such as the respiratory chain and the metabolism of fatty and amino acids. Vitamin B2 is also of great importance for cell function, growth and development. Information according to EFSA Vitamin B2 Riboflavin contributes to normal energy metabolism, functioning of the nervous system, maintenance of mucous membranes, maintenance of red blood cells, iron metabolism, reduction of fatigue Where is it contained? Vitamin B2 is contained, among other things, in yeast, grain (depending on the degree of grinding), milk and dairy products How does a vitamin B2 deficiency manifest itself? If there is an undersupply, this is particularly evident through changes in the skin and mucous membranes, but the eyes can also be affected (e.g. burning) Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at Vitamin B3 Niacin, also known as niacin, is one of the water-soluble vitamins of the B group. Niacin is a collective term for nicotinic acid amide and nicotinic acid, which can be converted into one another by the human body. Vitamin B3 can also be produced by the organism itself (in conjunction with vitamin B6 and the amino acid tryptophan) Tasks Vitamin B3 is involved in the formation and breakdown of carbohydrates, fats and protein. It is also important for cell division and the immune system. Information according to EFSA Vitamin B3 Niacin contributes to normal psychological function, to the maintenance of normal mucous membranes and normal skin Where is vitamin B3 contained? Foods containing vitamin B3 are predominantly animal-based: offal, meat, fish, eggs and milk. But significant amounts of this vitamin can also be found in plant foods, for example in mushrooms, legumes and whole grain products. How does a vitamin B3 deficiency manifest itself? A vitamin B3 deficiency is rare, but can still occur due to intestinal absorption disorders and a low-protein diet. Signs of a vitamin B3 deficiency include:
Source: https://www.netdoktor.at Vitamin B5 Also pantothenic acid, is a water-soluble vitamin that is involved in various metabolic processes in the body. " Pantothenic acid occurs in nature mainly in a special form, as co-enzyme A. During digestion, the body breaks down this co-enzyme A into pantothenic acid (vitamin B5)." Tasks Vitamin B5 is important, among other things, for carbohydrate, fat and amino acid metabolism. Vitamin B5 is also essential for the entire energy metabolism - " Connective tissue, mucous membranes, hair and nails need pantothenic acid for their structure. " Information according to EFSA Vitamin B5 pantothenic acid contributes to normal mental performance and normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters Where is vitamin B5 contained? This water-soluble vitamin is found in almost all foods. Whole grain products are particularly good sources. How does a vitamin B5 deficiency manifest itself? A deficiency of vitamin B5 is very rare due to its high occurrence in many foods. However, characteristic signs of a deficiency can
Source: http://www.netdoktor.at Vitamin B6 Also pyridoxine, is one of the water-soluble vitamins of the B group. This vitamin can be destroyed primarily by heat and direct sunlight. Tasks Vitamin B6 supports a variety of functions in the human organism - for example amino acid metabolism and the formation of red blood cells (hemoglobin formation). Vitamin B6 is also involved in the breakdown of homocysteine. If there is an increased homocysteine level, this is linked to venous thrombosis and cardiovascular diseases. Information according to EFSA Vitamin B6 Pyridoxine contributes to normal cysteine synthesis, nervous system function, homocysteine metabolism and regulation of hormonal activity Where is vitamin B6 contained? Vitamin B6 occurs in large quantities in nature. Particularly good sources are grain products, potatoes, legumes and vegetables. How does a vitamin B6 deficiency manifest itself? A vitamin B6 deficiency is rare - but it mainly affects young people, pregnant women and seniors. Signs can be:
Source: https://www.netdoktor.at Vitamin B7 Also biotin or vitamin H, is a water-soluble vitamin of the B group. " The effect of biotin is enhanced by vitamins B2, B6, B12, folic acid and phantothenic acid ." Tasks Vitamin B7 has a positive influence on hair growth and skin condition. But various metabolic processes are also supported by vitamin B7. Biotin also serves to form fatty acids, blood cells and nerve tissue. Information according to EFSA Vitamin B7 Biotin contributes to normal metabolism of macronutrients and normal homocysteine metabolism Where is vitamin B7 contained? Great sources of biotin are soybeans. But vitamin B7 is also contained in mushrooms, legumes and spinach, albeit in smaller quantities. Source: https://www.netdoktor.at Vitamin B9 or folic acid, is one of the B group vitamins. It is of particular importance for development and growth. Folic acid is water-soluble and heat-sensitive - so it is advisable to prepare foods gently (e.g. steaming) . Vitamin B9 plays an important role, especially in the growth and reproduction of cells - the need for folic acid is particularly increased during pregnancy. But the body also needs vitamin B9 for the formation of red and white blood cells. Information according to EFSA Vitamin B9 folic acid/folate contributes to the growth and reproduction of cells Where is vitamin B9 contained? in vegetables, whole grain products and legumes How does a vitamin B9 deficiency manifest itself? Deficiency symptoms usually only occur in connection with other circumstances such as alcoholism, malnutrition and malnutrition, liver diseases or the use of certain medications. Characteristic symptoms of a vitamin B9 deficiency can be:
Source: https://www.netdoktor.de Vitamin B12 Also cobalamin, is one of the water-soluble vitamins and is mainly found in animal foods. "In plant-based foods, vitamin B12 is only contained if bacterial fermentation has occurred, but then only in very small amounts (bacterial fermentation/fermentation e.g. sauerkraut), which are not sufficient to cover the recommended intake." Tasks Vitamin B12 is significantly involved in various metabolic processes in the human body, including the breakdown of fatty acids. It is also of central importance for the metabolism of the vitamin folic acid (important for blood formation) and contributes to the function of nerve cells. Information according to EFSA Vitamin B12 Methylcobalamin contributes to normal energy metabolism, nervous system function, psychological function, red blood cell formation, immune system, reduction of tiredness and fatigue and cell division Where is vitamin B12 contained? The highest vitamin B12 content is found internally - especially in the liver. But this water-soluble vitamin can also be found in other foods such as meat, fish, eggs and dairy products. How does vitamin B12 deficiency manifest itself? Deficiency symptoms can occur, especially with a strict vegan diet. However, effects can only become noticeable after years. Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at vitamin C Also ascorbic acid, is one of the water-soluble vitamins. Continuous intake of this colorless and odorless substance is necessary because the human organism is unable to produce or store vitamin C itself. Tasks Vitamin C is an essential nutrient and is necessary for various functions in the human body. Involved in various metabolic reactions (building up connective tissue, bones, cartilage and gums), it is considered an antioxidant and protects against cell damage. But the formation of messenger substances and hormones as well as the influence on wound healing are functions that vitamin C supports in the human organism. Information according to EFSA Vitamin C increases iron absorption and contributes to the normal function of the immune system during and after intensive physical exercise, also contributes to normal collagen formation for normal function of blood vessels, bones, cartilage function, gums, skin and teeth and to normal energy metabolism, Function of the nervous system and psychological function. contributes to the reduction of tiredness and fatigue and the regeneration of the reduced form of vitamin E. Where is vitamin C contained? Fruits and vegetables are the main sources of vitamin C for the human body. How does a vitamin C deficiency manifest itself? In general, a vitamin C deficiency is rare these days, but smoking or taking certain medications can lead to a vitamin C deficiency. Of course, reduced intake of fruit and vegetables can also trigger a vitamin C deficiency. Signs can be:
Source: https://www.netdoktor.at Vitamin D Also calciferol, is one of the fat-soluble vitamins and can largely be built up in the body through the absorption of sunlight. " For this reason, vitamin D is not a vitamin in the true sense, but a hormone. Only a small part of the vitamin requirement is covered by food. " Vitamin D can also be referred to as a collective term because it includes several compounds - one is vitamin D3 (also cholecalciferol). This is converted in the liver and kidneys into the hormone clacitriol (important for the calcium content in the blood). Tasks Vitamin D is significantly involved in the regulation of the metabolism of calcium and phosphate and thereby promotes their absorption in the intestine. The mineralization of the bones is also supported and muscle metabolism and the defense against infections are also supported by vitamin D. Information according to EFSA Vitamin D3 contributes to normal absorption/utilization of calcium and phosphorus, normal calcium levels, maintenance of normal bones, teeth, muscle function . Where is vitamin D contained? Vitamin D is hardly present in food; However, fatty fish, cod liver oil, egg yolks and edible mushrooms can be described as good sources. Because the human body is able to produce vitamin D in the skin through exposure to sunlight (80-90% of vitamin D requirements are covered), it is only " reliant to a limited extent on the supply from food ." How does a vitamin D deficiency manifest itself? A vitamin D deficiency can occur especially in the winter months; Due to the lack of sunlight, the body is not able to produce the required vitamin D in sufficient quantities. Signs of a deficiency can include:
Source: https://www.netdoktor.at Vitamin E Tocopherol, also one of the fat-soluble vitamins, includes a group of chemical compounds. Vitamin E can be lost through repeated heating, too much light and oxygen. It is stored in the human body in fatty tissue and in the adrenal glands. Tasks Vitamin E " is considered an antioxidant and scavenger of cell-damaging free radicals" : Due to this function, it can be viewed as a protective system for a wide variety of cells. Vitamin E plays a central role in the immune system and the formation of tissue mediators (blood clotting and inflammatory reactions). Information according to EFSA Vitamin E helps protect cells from oxidative stress . Where is vitamin E contained? " Vitamin E is produced exclusively by plants and some bacteria. Humans are therefore dependent on its supply through food." Vegetable oils in particular are an excellent source of vitamin E. But this fat-soluble vitamin is also contained in hazelnuts and wheat germ. How does a vitamin E deficiency manifest itself? If there is insufficient vitamin E intake, " free radicals can accumulate in the body [...] and, as a result, various failure symptoms, including in the muscle metabolism and nervous system." Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at Vitamin K2 also menaquinone, is one of the fat-soluble vitamins and, in its terminology, includes a group of compounds that have “ vitamin K activity ”. These include the plant phylloquinone (vitamin K1) and the bacterial menaquinone (vitamin K2). Animal foods contain a mixture of both forms of vitamin K. Due to the high sensitivity of foods rich in vitamin K to light, it is advisable to store them in a dark place. Tasks Vitamin K is needed in the body primarily for the formation of proteins. These are important for blood clotting. Furthermore, bone metabolism is also promoted by vitamin K. Information according to EFSA Calcium contributes to normal blood clotting, energy metabolism, muscle function, signal transmission between nerve cells, the normal function of digestive enzymes and is required for the maintenance of normal bones and teeth . Where is vitamin K2 contained? primarily in green vegetables, such as broccoli, spinach and kale. But also in fruit, milk and dairy products. How does a vitamin K2 deficiency manifest itself? Vitamin K deficiency is very rare due to diet. A deficiency is more often caused by diseases of the liver or the gastrointestinal tract. Blood clotting disorders are typical consequences of a vitamin K deficiency. Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at Calcium In terms of quantity, calcium is the most important mineral in the human body. Tasks The mineral calcium is essential for the strength of bones and teeth. But calcium also plays a central role in " stimulation transmission in muscles and nerves, intracellular [...] signal transmission and the stabilization of cell membranes ". Information according to EFSA Calcium contributes to normal blood clotting, energy metabolism, muscle function, signal transmission between nerve cells, the normal function of digestive enzymes and is required for the maintenance of normal bones and teeth Where is calcium contained? Very good sources are milk and dairy products. But some vegetables such as broccoli and rocket also provide the important mineral . How does a calcium deficiency manifest itself? The human body cannot produce the mineral calcium itself, so it is important to continually supply it with food. If a deficiency occurs due to poor nutrition or other factors, it can show up as follows:
Source: https://www.doppelherz.de Choline Choline is a quaternary ammonium compound that is a semi-essential nutrient for humans . According to EFSA, it plays an important role as a molecular component for the lipids of the cell membrane and for the production of the neurotransmitter acetylcholine Choline contributes to normal homocysteine metabolism, lipid metabolism and the maintenance of normal liver function Where is choline contained? Especially in egg yolk, beef liver and lamb, plant-based in wheat germ, pistachios, almonds and broccoli . How does a calcium deficiency manifest itself? A choline deficiency can lead to impairments, including fatty liver disease and liver and muscle damage .
Sodium & Chloride The mineral chloride is closely related to sodium (table salt - NaCl). Both substances are essential and, together with potassium, "play an important role in the body's electrolyte and water balance. " Tasks Chloride is important for maintaining various cell and body functions (regulation of fluid volume, blood pressure and acid-base balance). Chloride contributes to the formation of hydrochloric acid in the parietal cells of the stomach and therefore plays a central role in digestion and also helps in the defense against pathogens. Information according to EFSA Chloride contributes to normal digestion by forming stomach acid Sodium contributes to the signal transmission of positively charged ions between cells. How does a chloride deficiency manifest itself? Prolonged vomiting, heavy sweating or taking certain medications can lead to a chloride deficiency. Signs of this can be:
potassium a mineral that is essential for the functionality of cells, nerves and muscles in the human body. Tasks The mineral potassium is involved, among other things, in maintaining the balance of the electrolyte and acid-base balance. But potassium (in conjunction with sodium) also plays a major role in the transmission of nerve impulses: it is required for “ muscle work, heart function and regulation of blood pressure. ” Information according to EFSA Potassium contributes to the normal functioning of the nervous system, muscle function and the maintenance of normal blood pressure Where is contain potassium? It is found in almost all foods - but very good sources of potassium are fruits, vegetables, whole grain products and nuts. How does a potassium deficiency manifest itself? Symptoms of paralysis of the muscles, constipation or conduction disorders of the heart can occur. Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at magnesium is a mineral that supports various functions in the human body. Tasks In interaction with certain enzymes, the mineral magnesium is involved in various physical functions - for example in sugar production, cellular respiration and calcium metabolism. But the transmission of stimuli from the nerve to the muscle and bone mineralization are also supported by magnesium. Information according to EFSA Magnesium contributes to the reduction of tiredness and fatigue, electrolyte balance, normal energy metabolism, psychological and nervous system function, muscle function and protein synthesis, maintenance of normal bones and teeth and has a function in cell division . Where is magnesium contained? Whole grain products, various vegetables, milk and dairy products . How does a magnesium deficiency manifest itself? A deficiency can become noticeable through:
Source: https://www.netdoktor.at chrome is a western trace element and is particularly important for the regulation of blood sugar. Tasks Chromium is a co-factor of the hormone insulin. Due to this characteristic, chromium forms the glucose tolerance factor with other substances, which improves the effect of insulin and thus stimulates the absorption of sugar into the cells and consequently lowers blood sugar levels. Information according to EFSA Chromium contributes to normal metabolism of macronutrients and maintenance of normal blood sugar levels Where is chromium contained? Whole grain products, brewer's yeast and meat How does a chromium deficiency manifest itself? A chromium deficiency occurs primarily in older people with unbalanced eating habits or diabetics. Signs of a deficiency can include:
iron is one of the trace elements and is an important building block for hemoglobin, which is responsible for transporting oxygen in the body. Tasks Iron is, among other things, an important component of the muscle protein myoglobin, enzymes and other proteins. It is therefore important for blood formation, oxygen transport and the storage of it in the muscles. Information according to EFSA Iron contributes to normal energy metabolism, formation of red blood cells and hemoglobin, reduction of fatigue and function of cell division . Where is iron contained? In grains and grain products as well as in legumes. How does an iron deficiency manifest itself? An undersupply of iron " can occur, among other things, through blood loss [...] or phases of increased demand. e.g. pregnancy, [...]. " But people who follow a vegetarian or vegan diet can also suffer from iron deficiency.
Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at iodine is one of the trace elements and, as a component of the thyroid hormone thyroxine, actively contributes to the functioning of the metabolism. Tasks Human organ systems (particularly the nervous system) rely on iodine. But iodine is also essential for “ maintaining body temperature as well as division and growth of cells ”. Information according to EFSA Iodine contributes to the normal functioning of the energy metabolism, nervous system and thyroid function Where is iodine contained? The iodine content in food varies greatly, which is why iodized table salt is an important source of iodine for the human organism. But marine products such as algae also contain iodine. How does an iodine deficiency manifest itself? A deficiency usually arises due to an undersupply. As a result, too few thyroid hormones are produced. " The thyroid responds to this by growing. A characteristic sign of iodine deficiency is therefore an enlargement of the thyroid. " (also goiter) Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at copper is one of the trace elements. It is important for the formation of connective tissue and blood, as well as the function of the nervous system. Information according to EFSA Copper contributes to the maintenance of normal connective tissue, energy metabolism, nervous system function, hair pigmentation, skin pigmentation, iron transport and immune system, as well as protecting cells from oxidative stress . Where is copper contained? Good sources of copper include whole grain products, nuts and vegetables. How does a copper deficiency manifest itself? Symptoms of a copper deficiency can include:
Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at Source: https://www.just-deutschland.de manganese This trace element contributes to various processes in the human body because " it is either a component of enzymes or activates them. " Information according to EFSA Manganese contributes to normal energy metabolism, maintenance of normal bones and connective tissue formation. Where is manganese contained? Legumes, whole grain products, tea, nuts, vegetables How does a manganese deficiency manifest itself? Since this trace element can be found in many foods, manganese deficiency is very rare. Source: https://www.netdoktor.at molybdenum is one of the trace elements. This metal can be found in the human organism as a component of enzymes. It is stored primarily in the bones and liver. Tasks This trace element is required for the formation of three enzymes in the human body, which in turn are important for iron and sulfur metabolism. Information according to EFSA Molybdenum contributes to the normal metabolism of sulfur-containing amino acids Where is molybdenum contained? Legumes and grains How does a molybdenum deficiency manifest itself? Due to its high occurrence in various foods, a deficiency is unlikely. Source: https://www.netdoktor.at selenium this trace element is essential for the human body. Selenium is the building block for various enzymes and proteins - but the regulation of thyroid hormones and the antioxidant protection system are also among the functions of the trace element. Information according to EFSA Selenium contributes to normal thyroid function, immune system function, and maintenance of hair and nails Where is selenium contained? Cabbage and onion vegetables, mushrooms and nuts are very good sources of selenium . How does a deficiency manifest itself? Selenium can be found in many foods, so deficiency symptoms rarely occur. Source: https://www.gesundheit.gv.at Source: https://www.netdoktor.at zinc is a component and activator of many enzymes and is therefore of particular importance for metabolism. Tasks The creation and breakdown of carbohydrates, fats and protein as well as support for growth and sexual development and fertility are among the processes that actively depend on the zinc balance. Information according to EFSA Zinc contributes to normal acid-base metabolism, fatty acid metabolism, carbohydrate metabolism, fertility and reproduction, immune system, maintenance of hair, nails, bones and skin, function of cell division Where is zinc contained? Whole grain products and legumes are good sources of zinc . How does a deficiency manifest itself? Too little zinc intake or other illnesses (e.g. gastrointestinal tract) can lead to a zinc deficiency, which can be noticeable through the following signs:
Source: https://www.netdoktor.at Omega-3 fatty acids Fatty acids play an important role in the human body because they are necessary for several processes: they serve as energy sources, are part of the cell membrane and act as a starting substance for other substances that are needed in the organism. One of the Omega3 fatty acids cannot be produced by the body itself and must therefore be supplied with food. " The most important omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA)." Information according to EFSA Omega-3 DHA contributes to the maintenance of normal brain function and normal vision Omega-3 EPA and DHA contribute to normal heart function Where are omega-3 fatty acids found? Omega-3 fatty acids (especially EPA and DHA) are found in cold water fish such as anchovies, herring, mackerel, etc. " The most biologically active omega-3 fatty acids EPA [...] and DHA [...] discussed so far are not found in the plant-based foods commonly found in our diet." This is where alpha-linolenic acid (ALA) comes into play: this representative of the omega-3 fatty acids is found, for example, in rapeseed oil and walnuts. Basically, the human organism is able to convert ALA into EPA (EPA then into DHA). But the return from this is too low. How does an Omega-3 deficiency manifest itself? Since omega-3 fatty acids are involved in various processes in the human body and have a positive influence on them, a deficiency can manifest itself in various ways. For example by:
Source: https://www.ak-omega-3.de Source: https://praxistipps.focus.de rice flour comes from the Asian region. There it is primarily used as a binding agent for sauces and desserts. In natural aid products it is used as a neutral filler. Properties: low in fat but high in carbohydrates, gluten-free Source: https://utopia.de Rice extract is used as a neutral filler in natural aid products. Hydroxypropylmethylcellulose (HPMC) is obtained from natural cellulose. The vegan substance acts as fiber in the body and can therefore be consumed without restrictions. In food it is primarily used as a filler or thickener. Natural Aid's products use HPMC as the base material for the vegetable capsule shells. Tasks As already mentioned, HMPC acts as fiber and, among other things, regulates the digestive system and cholesterol levels. Source: https://www.auranatura.com Source: https://www.lebensmittellexikon.de
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