Vitamins

Vitamins are nutrients that are needed in small amounts for a wide range of processes in the body.

The reason we need vitamins is to build up and maintain muscles, bones, skin and mucous membranes. The transformation of carbohydrates, fats and proteins into energy are also processes that depend on vitamins. In addition, some of the vitamins help ensure the maintenance of a normal immune system.

As the body only produces a small number of vitamins itself, we are dependent on getting vitamins through the diet. However, vitamin D can also be formed in the skin as a result of sunlight, and vitamin K can be formed by intestinal bacteria.

We have two types of vitamins:
The vitamins have different structures and functions and behave differently when they are absorbed into the body. B vitamins and C vitamins are water-soluble, while A, D, E and K vitamins are fat-soluble.

The fat-soluble vitamins are stored in the body, which can lead to an overdose if you take too much of these.

Water-soluble vitamins are not stored in the body in the same way. These substances are quickly excreted, which means that the risk of overdose is small.

We know a total of 13 vitamins.

Healthy and versatile diet
If you eat healthy and versatile, with lots of fruit and vegetables, most of us will supply the body with enough vitamins. If you want a stable intake of vitamins and minerals, you can supplement your diet with a supplement of multivitamins.

The best dietary strategy for maintaining good health is to choose sensibly from a large selection of foods, but particularly abundantly from the groups of fruit, vegetables, coarse grains, pulses and fish.

Good sources of vitamins
It can be good to know which foods are particularly rich in the various vitamins.

Good sources of vitamin B include beef, fish, liver, cereals and milk. Folate is a B vitamin that is found in large amounts in green vegetables such as spinach.

The most important source of vitamin C is fruit and vegetables.

Fatty fish and margarine are among the few dietary sources of vitamin D. Many also choose to take supplements with omega-3 and vitamin D as a supplement to their daily diet.

Fatty fish and liver contain vitamin A, as do eggs and dairy products. Carrots, broccoli and peppers contain beta-carotene, which the body converts into vitamin A.

Vitamin E can be found in vegetable oils, margarine, nuts, eggs, whole grain products and vegetables with a high fat percentage, such as avocado.

Our intestines produce large amounts of vitamin K and ensure that much of the daily requirement is met. In addition, green plants such as lettuce, broccoli and spinach are good sources of vitamin K.