Vitamins
Today, we know of 13 vitamins...
The term “vitamin” is based on the two Latin words: “vita” meaning life and “amin” meaning contains nitrogen. Today, we know of 13 vitamins. Unfortunately, it goes hand-in-hand with the development of the human species that mankind has lost the capability to create these indispensable vitamins.
“A” Vitamins are materials that cause diseases, when we do not consume them.”
Dr. Albert Szent-Györgyi, Nobel Prize winning scientist.
Name | Functions | Sources | Deficiency symptoms |
Vitamin A (beta-carotene) | skin, hair, eyes, mucosa, growth and bone development | green and yellow coloured vegetables, liver, milk, butter, cheese | flaky dry skin, poor night vision, growth disorders, susceptibility to infection |
Vitamin D | bone development (cancer prevention) | fish, meat, mushrooms, eggs | Rickets |
Vitamin E | protection of the cells | vegetable oils and fats, nuts, avocado | muscle weakness, anaemia, nervous system operation disorders |
Vitamin K | blood coagulation | green coloured vegetables, eggs, tomato | enhanced anaemia |
Vitamin B1 (thiamine) | nerves, heart, muscles, carbo-hydrate metabolism | whole wheat flour, potato, legumes | reduced performance, nervousness, headaches, paralysis |
Vitamin B2 | utilisation of fats, proteins and carbo-hydrates | milk, cheese, poultry, fish | growth disorders, chapped lips, vision disorders |
Vitamin B6 | nerves, protein metabolism, blood formation | fish, meat, whole grains, potato, soy | generally feel unwell, anorexia, anaemia |
Vitamin B12 | blood formation, cell formation, growth | liver, herring, salmon, beef, eggs | anaemia, susceptibility to fatigue |
Niacin | heart, nerves, central nervous system, metabolism | whole grains, sea fish, salmon, mushrooms | susceptibility to fatigue, depression, nervous system disorders |
Pantothenic acid | decomposition of fats, carbo-hydrates, proteins | liver, broccoli, cauliflower, beef, veal, turkey meat, mushrooms | skin deterioration, nervous system disorders |
Folic acid | blood formation, cell proliferation | green coloured vegetables, cabbage, legumes, potatoes | anaemia, indigestion |
Biotin | skin, hair, carbo-hydrates and fatty acids synthesis | milk, liver, legumes, mushrooms | hair loss, skin deteriorations |
Vitamin C | infection resistance capability, connective tissue and bone formation, blood formation | citrus fruits, green pepper, kiwi, cauliflower, tomato | susceptibility to infection, performance decrease, scurvy |
Vitamins are essential agents that are needed at all times for our body’s system to function. The body needs these vitamins to be able to provide vital functions. The lack of vitamins causes serious problems. The body is unable to produce all vitamins, or to be more exact, there are a few vitamins that the body is able to produce but only in small quantities. We are able to gain the vitamins we need through food consumption, however, these meals do not contain all we need. Therefore, it is necessary to consume some vitamin supplements. The motor of our system is metabolism, the operation of this motor is assured by the energy received through nutrition.
The required amount of vitamin consumption is influenced by a number of factors, e.g. physical activity, age, consumption of alcohol, tobacco, caffeine etc, and other innumerable factors like this.
We may differentiate between vitamins based on their solubility. Some vitamins are soluble in water and others are soluble in fats. The vitamins which are soluble in fats are A, D, E and K.
The human body is able to endure well and for a long period of time with a lack of vitamins and minerals, however, after some time, the body will collapse due to their lack. Without vitamins there would be disorder and chaos in the human body.
Official medical science understands the clinical picture resulting from an insufficient level or grave deficiency of vitamins.
For example, the lack of vitamin C causes scurvy, the lack of vitamin B12 leads to dangerous anaemia.
“If we understand the operation of vitamins and we apply vitamins appropriately, we will be able to reduce human suffering to a degree that cannot be conceived today even by the greatest minds.”
Dr. Albert Szent-Györgyi, Nobel Prize winning scientist.
But let us see what positive effect it would have on the human body if we would only take vitamin C. The human body – unlike some animals – is incapable of producing vitamin C.
- Vitamin C is indispensable for producing collagen that ensures the flexibility and the resistance capability of the skin.
- It is the basic material of cartilage and bone formation.
- It regulates the permeability of the walls of the capillaries.
- It controls the maturing of red blood cells.
- It strengthens the immune system.
The deficiency of vitamin C leads to:
- The feeling of fatigue.
- Fragile bones.
- Low infection resistance capability.
This is only one example to demonstrate how important it is to consume the appropriate quantity of vitamins. Taking vitamins is especially recommended for those who participate in high intensity workouts.
Results can be very different individually. We cannot guarantee the above results for everybody, as results are dependent on eating habits, health condition, and fitness levels. Before you start exercising ask for your GP’s advice.