Interesting facts about vitamins

Firstly, it is important to know that there are water-soluble and fat-soluble vitamins. This leads to further implications.

The water-soluble vitamins include:

• B-group vitamins
• Vitamin C

Water-soluble vitamins are rapidly processed and excreted by the body's metabolism. The body can only store a small reserve in the body cells.

The fat-soluble vitamins include:

• Vitamin A
• Vitamin D (Cholecalciferol)
• Vitamin E (Tocopherol)
• Vitamin K

Fat-soluble vitamins, which are dissolved in dietary fat (fatty plants, meat products), can be temporarily stored in the body cells.

A look at the vitamins

Vitamin A (Retinol) – Eyes and Skin

Vitamin A is important:

• for optimal vision
• for skin and mucous membrane cells
• as an antioxidant
• for optimal blood flow properties
• cancer prevention

Important sources of vitamin A in food:

• Vitamin A: beef liver, cheese, egg yolk, butter, margarine
• Beta-carotene: in orange fruits, carrots, parsley, spinach

Deficiency symptoms: night blindness, skin damage, reduced infection resistance

Risk groups where vitamin A deficiency is particularly common.
People who

• go on a weight loss diet
• suffer from intestinal diseases
• use laxatives
• people in the third world

The Vitamin B Group

When we talk about B vitamins, we refer to a group because these vitamins rarely occur in isolation in nature and are also interdependent in their effects on the human body. The B vitamins all share the characteristic of being water-soluble and thus are quickly excreted by the body. Only for vitamin B12 do we know that a certain reserve can be stored in the body. It is therefore advisable to structure the daily diet so that we are adequately supplied with B vitamins every day.

Vitamin B1 (Thiamine) Function of the vitamin

Vitamin B1 is important

• as a co-factor for one of the most important biocatalysts, namely ADP = Adenosine diphosphate and thus for the energy metabolism of cells
• for the conduction of nerve impulses

Important sources of vitamin B1 in food

• Whole grain products, legumes, potatoes, nuts
• Meat, eggs, milk

Risk groups where vitamin B1 deficiency is particularly common
People who

• eat almost exclusively refined grain products
• suffer from intestinal diseases
• produce too little stomach acid
• are alcohol-dependent

Deficiency symptom: "Beri-Beri" with polyneuropathies (often in chronic alcoholism)

Vitamin B2 (Riboflavin)

Function of the vitamin
Vitamin B2 is important for cell metabolism and thus particularly for

• for the formation of erythrocytes
• for the optimal function of skin and mucous membranes
• important for embryonic development during pregnancy

Important sources of vitamin B2 in food
The following foods have a relatively high content of vitamin B2:

• Cheese and other dairy products
• Fish and meat and leafy vegetables
• Grains
• Vegetables (especially spinach, asparagus, avocados, broccoli)

Risk groups where vitamin B2 deficiency is particularly common
People who

• suffer from intestinal diseases
• take "the pill"
• take antibiotics
• are alcohol-dependent
• are dialysis patients

Deficiency symptom: rare: anaemia, tendency to inflammation

Vitamin B3 (Niacin or Nicotinic Acid)

Function of the vitamin
Vitamin B3 is important

• for cell energy (is a component of ADP=Adenosine Diphosphate)
• for the metabolism of macronutrients
• for digestion (production of stomach acid and bile)
• for the production of sex hormones
• for the reduction of cholesterol production in the liver
• for optimal nerve function

Important sources of vitamin B3 in food
The following foods have a relatively high content of vitamin B3:

• Dairy products, eggs
• Fish and meat
• Whole grain products
• Vegetables (especially potatoes, tomatoes, parsley)

Risk groups where vitamin B3 deficiency is particularly common
People who

• suffer from intestinal diseases
• suffer from liver diseases
• are alcohol-dependent

Vitamin B3 deficiency symptoms
Severe vitamin B3 deficiency symptoms lead to the so-called pellagra, which manifests particularly through itching and inflammatory skin in the area of the hands and neck.

Vitamin B5 (Pantothenic Acid)

Function of the vitamin
Vitamin B5 is important

• for metabolism, as a structural component of Acetyl-Co-A
• for nerves (involved in the production of adrenaline, acetylcholine and dopamine)
• for the protection of skin and mucous membranes

Important sources of vitamin B5 in food The following foods have a relatively high content of vitamin B5:

• Meat products (especially liver and kidneys)
• Eggs
• Whole grain products
• Vegetables

Risk groups where vitamin B5 deficiency is particularly common
People who

• under increased physical and emotional stress
• are dialysis patients
• are diabetics

Deficiency symptom: unknown

Vitamin B6 (Pyridoxine)

Function of the vitamin
Vitamin B6 is important

• for cell metabolism function
• for the formation of genetic material (nucleic acids)
• for the neutralisation of homocysteine in metabolism
• for optimal brain function
• for the formation of red blood cells
• for the defence against infections and cancer

Important sources of Vitamin B6 in food
Many foods contain Vitamin B6 in varying amounts. However, the following foods are particularly rich in this vitamin:

• Eggs, fish
• Vegetables (especially carrots, peas, spinach, broccoli, cabbage)
• Nuts
• Grain products
• Fruit, especially bananas

Risk groups where Vitamin B6 deficiency is particularly common
People who

• are dialysis patients
• take hormone medications, e.g. "the pill"
• are pregnant

Deficiency symptom: nerve damage, skin inflammation

Vitamin B12 (Cyanocobalamin)

Function of the vitamin
Vitamin B12 is important

• for the formation of red blood cells (in the absence of so-called pernicious anaemia)
• for the formation of choline (vitamin-like cell factor) for nerve cell metabolism
• for digestion
• for the breakdown of harmful substances (detoxification)

Important sources of Vitamin B12 in food
Main sources of this vitamin are animal-derived foods. Particularly rich sources include:

• Liver and kidney of beef, sheep and pork
• Fish (mackerel, herring, sardines)
• Milk (full-fat and semi-skimmed)
• Egg yolk

Risk groups where Vitamin B12 deficiency is particularly common
People who

• suffer from gastrointestinal diseases
• take antibiotics
• smoke (= exposure to harmful substances > detoxification)
• live in big cities (= environmental exposure > detoxification of harmful substances)

Deficiency symptom: anaemia (pernicious anaemia)

Vitamin C (Ascorbic Acid)

Function of the vitamin
Vitamin C is important

• for collagen production and connective tissue stability for wound healing
• as an antioxidant
• for hormone production (of adrenaline, cortisone and thyroxine)
• for optimal blood clotting
• for good iron absorption
• for energy in cell metabolism
• for detoxification by the liver (easily binds with harmful substances and pharmaceuticals)
• for optimal glucose metabolism in diabetics for immune defence

Important sources of Vitamin C in food
The following foods have a relatively high content of Vitamin C:

• Citrus fruits, especially lemons, oranges, mandarins, grapefruit
• other fruits, such as currants, kiwi and melons
• Vegetables, especially sweet and hot peppers, parsley, broccoli, cabbage, tomatoes and lettuce

Risk groups where Vitamin C deficiency is particularly common
People who

• Smoking
• suffer from stress
• suffer from thyroid diseases
• are diabetics
• take medications, e.g. painkillers

Deficiency symptom: "Scurvy" (e.g. bleeding gums, connective tissue weakness)

Vitamin D (Cholecalciferol)

Function of the vitamin
Vitamin D is important

• for calcium metabolism
• for bone formation
• for prevention and basic therapy of atherosclerosis

Important sources of Vitamin D in food
The following foods have a relatively high content of Vitamin D:

• Fish and fish oil (especially halibut, salmon, tuna)
• Liver
• Eggs, especially egg yolk
• Dairy products (full-fat and semi-skimmed)

Whenever you take vitamin D as a dietary supplement, you should ensure that you also consume enough calcium.

Risk groups where Vitamin D deficiency is particularly common
People who

• suffer from gastrointestinal diseases
• take medications
• hardly expose yourself to sunlight
• have darker skin

Deficiency symptom: osteomalacia (bone demineralisation), rickets (disorders of bone formation)

Vitamin E (Tocopherol)

Function of the vitamin
Vitamin E is important

• as an antioxidant
• for wound healing
• for blood clotting
• in cancer and cardiovascular diseases

Important sources of Vitamin E in food
The following foods have a relatively high content of Vitamin E:

• Grain kernels
• Vegetable oils (especially sunflower oil, safflower oil)
• Nuts
• Eggs (especially egg yolk)
• Soy
• Milk and dairy products

Risk groups where vitamin E deficiency is particularly common

• People who suffer from gastrointestinal diseases

Deficiency symptom: unknown (sterility in rats)

Folic Acid

Function of the vitamin
Folic acid is important

• for the formation of red blood cells
• for the formation of white blood cells
• for the formation of genetic material
• during pregnancy (prevention of neural tube defects)
• In mild form as so-called spina bifida (incomplete closure of the spinal canal at the lower end), in severe forms so-called open spine up to the exposed brain of the newborn.

Important sources of folic acid in food
The following foods have a relatively high content of folic acid:

• Vegetables, especially salads
• Whole grain products
• Nuts, legumes
• Meat, fish
• Dairy products

Risk groups where folic acid deficiency is particularly common
People who

• are pregnant
• take "the pill"
• suffer from gastrointestinal diseases
• consume excessive alcohol

Deficiency symptom: anaemia (similar to B12 deficiency), neural tube defect in the embryo

Biotin (Vitamin H)

Function of the vitamin
The most important functions of biotin in the body's metabolism are:

• Biocatalyst in the metabolism of many cells
• Biotin is also involved in the production of transfer ribonucleic acid (so-called messenger RNA)

Important sources of biotin in food
The following foods have a relatively high content of biotin:

• Liver, kidney
• Eggs, especially egg yolk
• Yeast
• Natural rice
• Soy

Biotin – deficiency symptoms

• rough skin
• general signs that may indicate a biotin deficiency are: loss of appetite, fatigue and muscle pain

Vitamin K

Function of the vitamin
The most important functions of Vitamin K in the body's metabolism are:

• Vitamin K is needed for the production of the clotting factor prothrombin, which is responsible for the optimal clotting function of the blood
• Vitamin K is also involved in bone formation
• Another function of vitamin K is in the area of glucose metabolism (it helps convert glucose into the storage form glycogen)

Important sources of Vitamin K in food
Vitamin K is particularly enriched in the following foods:

• Vegetables: asparagus, broccoli, cabbage, spinach
• Grains, soy
• Liver, egg yolk

Deficiency symptom: disturbances in blood clotting

Vitamin-like substances (Vitaminoids)

Vitaminoids are vital substances with vitamin-like properties that are absorbed as components of food but can also be produced by the body itself.

Beta-Carotene (Provitamin A) and Carotenoids

There are approximately 500 different "carotenoids" known, all of which are chemically similar to each other. Approximately 10-15 of these carotenoids can at least partially be converted into vitamin A in the human body. These are also referred to as provitamins A.

Natural occurrences: Carotenoids including beta-carotene are mainly found in fresh fruits and vegetables.

Carnitine

Carnitine is a substance similar to amino acids. The natural carnitine is the so-called L-carnitine.

The human body can produce carnitine from the amino acids lysine and methionine itself. Carnitine is needed in the human body for the breakdown of fats. In short, carnitine transports fatty acids into the mitochondria. Without sufficient carnitine, the fatty acids cannot reach the inside of the mitochondria, the powerhouse of the cell.

The fuel fat can then, although sufficiently available, not be burned. Carnitine also promotes the removal of toxic substances from the mitochondria. Carnitine is therefore of crucial importance for energy production from fat burning. The human body contains about 20 g of carnitine. This high carnitine reserve indicates its importance.

Ubiquinone (Coenzyme Q10)

In terms of chemical structure, ubiquinone is similar to vitamins E and K. Like these vitamins, ubiquinone is fat-soluble and water-insoluble.

Ubiquinone is an essential component of the mitochondria in cells and plays a key role as a coenzyme in the respiratory chain for various electron transport systems and in the formation of the cell's main energy carrier, adenosine triphosphate (ATP). An important task of ubiquinone is its function as an antioxidant (free radical scavenger) in fatty tissue. Here it supports the effect of vitamin E as a free radical scavenger.

Amino acids

Human protein is composed of a total of 20 amino acids. However, eight of these amino acids must be supplied through the diet and are therefore essential.

Essential amino acids: Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine

Semi-essential amino acids: Arginine, Histidine, Tyrosine, Cystine/Cysteine

Non-essential amino acids: Alanine, Aspartic acid, Glutamic acid, Glycocoll (Glycine), Serine, Proline, Hydroxyproline

Note: Tryptophan as a sleep aid

A high dosage of Tryptophan increases the "sleep substance" serotonin in the brain. Therefore, Tryptophan is used in high dosages as a sleep aid or against depression. Tryptophan is available as a prescription medication for sleep disorders and depression.

Secondary plant compounds

• Carotenoids
• Phytosterols
• Glucosinolates
• Flavonoids
• Protease inhibitors
• Monoterpenes
• Phytoestrogens
• Sulfides

Note on minerals and trace elements

They usually occur in nature as salts. The breakdown occurs down to the atomic level. These atoms can have different electrical charges and are important for metabolic processes.

Specifically, minerals and trace elements accelerate metabolic processes.

We need more of some elements, such as calcium, magnesium, sodium, chloride, than of others like potassium, iodine, iron, and copper. Others are only needed in trace amounts, hence their designation as trace elements. Some of these trace elements are iodine, iron, copper, cobalt, chromium, zinc, manganese, molybdenum, fluorine, boron, and selenium.

Plants draw these minerals directly from the soil.

Minerals (macro elements)

Calcium

Metabolic function
Calcium is important:

• for bone and tooth formation
• for normal muscle function
• for blood clotting
• facilitates the synthesis and release of neurotransmitters

Important sources of calcium in foods
The following foods have a relatively high content of calcium:

• Milk
• Cheese
• Vegetables (cabbage, spinach, and beans)
• Nuts, almonds

Calcium deficiency risk groups People who

• suffer from gastrointestinal diseases
• have a vitamin D deficiency
• are pregnant or breastfeeding

Deficiency symptoms, situations

• Muscle cramps: tingling, "legs falling asleep"
• Disruption of blood coagulation:
• Long-term calcium deficiency leads to bone deformation and delayed growth.
• One of the most important signs of calcium deficiency is osteoporosis (bone weakness).
• Pregnancy: The growth of the child in the womb draws calcium from the mother, which is needed for the formation of the child's bone skeleton. The same applies to breastfeeding, as breast milk contains a lot of calcium.

Potassium

Potassium is the most important positively charged electrical particle inside every cell.

Metabolic function
Potassium is important

• for energy production in cell metabolism
• for normal heart and muscle activity
• for the transmission of nerve impulses

Important sources of potassium in foods The most important sources of potassium are:

• Fruit, especially bananas, apricots, avocados
• Vegetables, grains, legumes
• Meat products and fish

Potassium deficiency risk groups People who

• suffer from kidney failure
• are dialysis patients
• take diuretics

Deficiency symptoms:
Signs of potassium deficiency can include

• irregular heartbeat
• Digestive disorders (both diarrhoea and constipation)
• Muscle weakness and reduced muscle reflexes

Sodium

Metabolic function
Sodium is important

• for the balance between body fluids
• Main ion of the extracellular space, essential for maintaining the water balance
• for the production of gastric acid
• for muscle contraction
• for the transmission of nerve impulses

Important sources of sodium in foods

• Table salt
• Milk
• Vegetables
• various types of meat

These products naturally provide a lot of sodium.

Sodium deficiency risk groups
People who

• sweat quickly
• suffer from severe, prolonged diarrhoea

Sodium deficiency is rare because many daily foods contain sodium in the form of salt (sodium chloride).

Deficiency symptoms

• Dehydration
• Muscle weakness
• Loss of appetite

Magnesium

Another important mineral that we need to consume in large amounts is magnesium.

Metabolic functions
Magnesium is important

• for smooth muscle function
• for blood pressure (lowers high blood pressure)
• for heart rhythm
• for the functioning of many enzymes

Important sources of magnesium in foods
The following foods have an increased magnesium content:

• Fruit: bananas, apricots, grapefruit
• Vegetables, soy
• Meat and fish
• Milk and dairy products

Magnesium deficiency risk groups People who

• suffer from gastrointestinal diseases
• are pregnant
• are dialysis patients
• take diuretics

Deficiency symptoms

• Tremors, cramps up to spastic muscle movements.
• high blood pressure
• Heart rhythm disorders

Trace elements

Due to the low daily requirement, a deficiency in an essential trace element only becomes apparent gradually and with partly uncharacteristic symptoms.

Iron

Iron is an important mineral, of which the body can store a certain amount in the liver and spleen.

Iron is important

• for the formation of erythrocytes (Fe is a component of haemoglobin)
• for muscle metabolism (myoglobin)
• for the immune system

Important sources of iron in food
The following foods have a relatively high content of iron:

• Vegetables, green leafy vegetables, beetroot, cress
• Meat, especially liver
• Fish
• Eggs
• Whole grain products, legumes, nuts

Risk groups where iron deficiency is particularly common
People who

• have bleeding in the gastrointestinal tract
• where iron absorption is impaired
• Women of childbearing age

Deficiency symptom

• Anaemia
• Increased susceptibility to infections
• Muscle disorders

Zinc

Zinc is involved in numerous enzyme systems as a cofactor (coenzyme).

Important sources of zinc in food The most important natural sources of zinc are:

• Vegetables
• Grain products
• Meat
• Dairy products

Deficiency symptom

Zinc deficiency can lead to growth disorders, wound healing disorders, hair loss, increased susceptibility to infections, and skin diseases.

Iodine

Iodine is needed for the production of thyroid hormones.
Important sources of iodine in food

• Fish
• Meat
• Milk
• Wheat
• Lettuce
• Iodised table salt

Deficiency symptom

Goitre (very common), less commonly hypothyroidism

Selenium

Selenium is an important antioxidant and protects against the damaging effects of free radicals, similar to antioxidant vitamins.

Important sources of selenium in food are:

• Vegetables of all kinds, especially
• Broccoli
• Onions
• but also cereal products
• as well as fish

Deficiency symptom

Weak immune system (statistically more frequent and earlier occurrence of cancer), heart muscle diseases

Copper

Copper is important

• for the formation of collagen in the vessel wall
• for iron absorption and thus for erythrocyte formation
• for the function of various enzymes (oxidases)

Important sources of copper in food
The following foods have a relatively high content of copper

• Nuts
• Grains
• Vegetables and fruit
• Liver
• Shellfish such as oysters

Risk groups where copper deficiency is particularly common

No risk groups are known in adults, in children in cases of malnutrition.

Deficiency symptom

Anaemia due to impaired iron absorption, disruption of collagen synthesis

Cobalt

Metabolic functions of cobalt Cobalt is a component of vitamin B12.

Important sources of cobalt in food

• Grains
• Legumes

Deficiency symptom: so-called macrocytic (large-cell) anaemia or pernicious anaemia

Manganese

The trace element manganese is an important cofactor for biocatalysts. For example, it activates enzymes involved in carbohydrate metabolism and the metabolism of genetic information molecules (DNA).

Important sources of manganese in food

• Avocados
• Nuts
• Grain products
• Peas
• Parsley
• and other vegetables

Deficiency symptom

Severe and long-term manganese deficiency leads to growth inhibition, infertility, and other serious disorders.

Molybdenum

The trace element molybdenum is a component of many enzymatic reactions in cell metabolism (e.g. in the enzyme xanthine oxidase).

Important sources of molybdenum in food

• All types of grains
• as well as vegetables
• especially peas
• Spinach and
• other leafy vegetables

Deficiency symptom unknown

Chromium

Chromium plays an important role in carbohydrate metabolism, particularly in the interaction between sugar and insulin balance. A deficiency of this trace element could be one reason why diabetes continues to spread in most industrialised countries.

There are indications that in some people, the craving for sweets occurs due to a chromium deficiency and is inhibited when supplemented.

Important sources of chromium in food are:

• Grains and brown rice
• Cheese and dairy products
• Meat as well as brewer's yeast

Enzymes

Enzymes are biocatalysts. They are high-molecular-weight protein substances (proteins) that accelerate chemical reactions by lowering the activation energy, thus enabling the reaction process in an organism.

The chemical substance that an enzyme acts upon is called a substrate. Enzymes often have high substrate specificity, meaning they act on only one specific substrate (lock-and-key relationship). A co-enzyme is often required as well.

Proteinases or proteases

Among the many thousands of enzymes in the body, the enzyme group known as proteases is of particular medical and prophylactic significance. These proteolytic (protein-splitting) enzymes break down amino acid chains or protein molecules.

To ensure this, the amino acid chain with the corresponding amino acids must be able to attach to the active centre of the protease. This substrate specificity is determined by the spatial structure of the protease and the substrate, following the lock-and-key principle.

In addition to their specific tasks in the organism, within various physiological functional systems (e.g. coagulation, fibrinolysis, complement system), all proteinases perform many other functions in the body. The complex system in the blood of antiproteinases and proteinases forms a vital homeostatic measure, the so-called proteolytic serum activity.

Medically and prophylactically, the plant enzymes bromelain and papain and the animal enzymes trypsin and chymotrypsin are primarily used. These enzymes appear to have the following well-researched properties:

• Proteolytic enzymes have anti-inflammatory and decongestant effects
• Proteolytic enzymes improve blood flow properties
• Proteolytic enzymes support the breakdown of pathogenic immune complexes
• Proteolytic enzymes have a regulatory effect on the immune system
  • by altering the receptors on the cell surface
• Receptor modulation
  • by increasing the activity of defence cells
• Proteolytic enzymes increase tissue permeability for antibiotics
• Proteolytic enzymes accelerate healing

By administering proteolytic enzymes, the so-called proteolytic serum activity (PSA) is measurably increased.

Moderate daily exercise leads to a significant increase in PSA. It seems likely that the simultaneously measurable improvement in immune function is related to this.

Many unpleasant diseases arise from so-called pathogenic immune complexes, which can also circulate in the blood. The pathological potential is countered by proteolytic enzymes, which split these complexes.

The American health authority (FDA) classified "systemic enzyme therapy" as "GRAS" (generally recognised as safe). This means that systemic enzyme therapy is considered as safe as food. The single, repeated, or long-term intake apparently does not cause significant toxicity or side effects.