Vitamins are crucial for many processes in our body, from boosting the immune system, to aiding a healthy metabolism. Each vitamin has its own benefits:
Vitamins B2 and A are important vitamins for healthy skin and eyes. You can find these in leafy vegetables, bread and cereals (not only carrots like most of us think!
B-vitamins are part of enzymes that ensure a good metabolism and energy metabolism. They are also important for the development of red blood cells.
Vitamin B11 supplements are often advised for pregnant, because it is plays an important role in the development of unborn children. After birth, children and teenagers are still encouraged to continue the consumption of B11 to support their growth. This vitamin is present in foods like green vegetables and citrus fruits.
Vitamin C is a key antioxidant that supports your immune system functions. That’s why it is often advised to eat a lot of fruit and veggies, because those are the only foods that naturally contain vitamin C.
Mainly citrus fruit, kale and red pepper (paprikas) are high in vitamin C, but there are many other kinds of fruit and vegetables that will also help to increase your energy and immunity.
Vitamin B12 is important for a good functioning of the nerve system. It is, however, only present in meat, poultry, fish, seafood, eggs, and milk products. Seeing as B12 is not found in plant-based foods, vegans are often advised to take supplements to make sure they also get the recommended amount of B12.
How many vitamins does a human need?
To prevent yourself from getting a vitamin deficiency, you should make sure to absorb a mix of different vitamins. Varying between meat, fish and different fruit and vegetables is the best way to get most of the vitamins you need.
As mentioned before, some people may need extra vitamins, for example children, people on a special diet, or pregnant women.
Vitamin intake needs can also depend on the season. During winter, for example, it’s often advised to eat more green vegetables high in vitamin A and C. And as there’s less sunlight in the winter, we also absorb less vitamin D, so you might also need to focus on getting this vitamin elsewhere.