Health Vitamins A to K: People really need them

Vitamins A to K: People really need them

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Berlin. There are 13 vitaminswho our Secure survival, They drive the heart, support digestion and cell growth. The nutrients differ in how they are absorbed, transported, eliminated and saved become. Some of them are stored for a few weeks, others for months or even years. Therefore, we do not have to take all vitamins every day.

“The vitamin requirement is anyway different from person to person”Says Antje Gahl from the German Nutrition Society (DGE). Whether old or young, male or female – all of this has an impact. Pregnant women often need more vitamins because of their unborn child have to provide. Sport and stress also influence the nutrient balance. What is sufficient for one person can therefore be too little for another.



The DGE recommended daily doses are still helpful guidelines because they can help you put together a balanced meal plan. That should be varied and lots of plant foods like fruits and vegetables. Because vitamin deficiency is often caused by a one-sided diet. For example through zero diets.



“If you eat a balanced diet, you are usually adequately cared for,” says Gahl. If you want to be sure, you can do your blood tests have your family doctor examine you, Gahl advises against swallowing vitamin preparations without consultation. An overdose of vitamin C can poison the body, promote too much vitamin A hair loss and headaches.

An overview of the vitamins and where they are:

Vitamin A (retinol)

Function: Vitamin A supports the development of red blood cells and the fat metabolism of the liver. It helps the body fight off infections because it helps keep skin and mucous membranes healthy. These form an effective barrier against bacteria, viruses and parasites. Vitamin A is also involved in building our bones.

Food (per 100 g): Calf’s liver (21.9 mg), carrots (1.7 mg), eggs (0.27 mg), tomatoes (0.11 mg), mackerel (0.1 mg)

Recommended daily requirement (according to DGE): 0.8 mg for women and 1.0 mg for men

Vitamin K.

Function: Vitamin K supports the body’s blood clotting and strengthens the bones. The body also needs it to be able to produce sex hormones.

Food (per 100 g): Sauerkraut (1500 micrograms), spinach (415 micrograms), broccoli (175 micrograms), kale (125 micrograms), carrots (65 micrograms)

Recommended daily requirement (according to DGE): 60 to 65 micrograms for women and 70 to 80 micrograms for men


Vitamin B3

Function: Niacin has an anti-inflammatory effect, helps regulate blood sugar levels and lowers various blood lipid levels. The vitamin is essential for cellular respiration, energy production and the functioning of the nervous and digestive systems.

Food (per 100 g): Peanuts (14.0 mg), tuna (10.5 mg), chicken breast (10.5 mg), mushrooms (4.7 mg), potatoes including skin (1.0 mg)

Recommended daily requirement (according to DGE): 11 to 13 mg for women and 14 to 16 mg for men

Food for more energy

Vitamin B12

Function: Vitamin B12 is involved in the formation of red blood cells in the bone marrow and supports cell division and nerve function. Many animals can produce it themselves using intestinal bacteria. People eat it when they drink their milk, eat their meat or eggs. Vegans who do not eat animal foods can take vitamin B12 in the form of tablets, for example.

Food (per 100 g): Calf’s liver (60 micrograms), salmon (3.0 micrograms), Camembert / 30 percent fat (3.1 micrograms)

Recommended daily requirement (according to DGE): 4.0 micrograms for women and men

Vitamin E.

Function: Vitamin E protects our cells from oxidative stress, which is triggered by so-called free radicals. They are an important part of the body and even protect against pathogens. However, if their concentration increases over a longer period of time, the risk of cancer and cardiovascular diseases also increases.

Food (per 100 g): Wheat germ oil (185 mg), hazelnuts (26.6 mg), sweet almonds (25.2 mg), sunflower seeds (21 mg)

Recommended daily requirement (according to DGE): 11 to 12 mg for women and 12 to 15 mg for men

Vitamin B1 (thiamine)

Function: The body can only store a small amount of the water-soluble vitamin. That is why it is particularly important to regularly eat foods that contain thiamine. Among other things, it helps convert carbohydrates into energy, supports certain nerve functions and not least the heart function.

Food (per 100 g): Ham (0.80 mg), Oatmeal (0.65 mg), Sunflower Seeds (0.60 mg), White Beans (0.5 mg)

Recommended daily requirement (according to DGE): 1 mg for women and 1.1 to 1.3 mg for men

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Vitamin B5 (pantothenic acid)

Function: Vitamin B5 is essential for the carbohydrate, fat and protein metabolism. It also supports the body’s production of sex hormones, steroid hormones, cholesterol and vitamin D.

Food (per 100 g): Calf’s Liver (7.5 mg), Peanuts (2.6 mg), Soybeans (1.9 mg), Brown Rice (1.7 mg), Watermelon (1.6 mg), Broccoli (1.3 mg)

Recommended daily requirement (according to DGE): 6 mg for women and men


Vitamin B6

Function: Vitamin B6 is involved in key metabolic processes such as the conversion of proteins and the protection of nerve connections. The nutrient also supports the formation of hemoglobin and oxygen transport through the red blood cells.

Food (per 100 g): Walnuts (0.87 mg), lentils (0.60 mg), turkey meat (0.46 mg), bananas (0.37 mg), spinach (0.20 mg)

Recommended daily requirement (according to DGE): 1.4 mg for women and 1.6 mg for men

vitamin C

Function: The body needs vitamin C for numerous metabolic processes – for example to build up connective tissue, bones and cartilage and to form hormones. It also inhibits the formation of carcinogenic salts that can develop in the stomach and improves iron absorption.

Food (per 100 g): Sea buckthorn berries (450 mg), black currants (177 mg), bell peppers (120 mg), broccoli (115 mg), kale (105 mg), kiwi (80 mg)

Recommended daily requirement (according to DGE): 95 mg for women and 110 mg for men

Vitamin D

Function: Vitamin D strengthens the heart muscle strength, protects the inner walls of the vessels and helps regulate blood lipid levels. It is also essential for bone building because it promotes the absorption of calcium from food and increases the amount of calcium stored in the body. Unlike other vitamins, the body can produce vitamin D itself – using sunlight.

Food (per 100 g): Salmon (16 micrograms), tuna (5.0 micrograms), egg (2.9 micrograms), mushrooms (1.9 micrograms)

Recommended daily requirement (according to DGE): 20 micrograms for women and men

Vitamin B2 (riboflavin)

Function: The body needs riboflavin, among other things, to utilize carbohydrates, proteins and fats. Vitamin B2 also supports tissue growth.

Food (per 100 g): Mushrooms (0.45 mg), eggs (0.41 mg), spinach (0.20 mg), broccoli (0.2 mg), yoghurt (0.18 mg)

Recommended daily requirement (according to DGE): 1.0 to 1.1 mg for women and 1.3 to 1.4 mg for men

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