Why are vitamins necessary?
Vitamins play a key role in many processes occurring in the body. Help in:
- maintaining proper metabolism,
- supporting the work of the nervous system,
- protecting cells against oxidative stress,
- maintaining healthy skin, hair and nails,
- strengthening immunity and preventing diseases.
Vitamin deficiency can lead to weakness, difficulties in concentration, and in extreme cases – to serious health disorders. That is why it is so important to ensure their proper supply in your daily diet.
Division and functions of the main vitamins
We divide vitamins into fat -soluble (A, D, E, K) and water -soluble (C and B vitamins). Here are their basic functions:
- Vitamin A (retinol) – supports the health of the sight, skin and mucous membranes.
- Vitamin D -regulates calcium-phosphorus balance, important for healthy bones and immunity.
- Vitamin E – A strong antioxidant, protects cells from free radicals.
- Vitamin K – crucial for blood clotting and bone metabolism.
- Vitamin C – strengthens the immune system, participates in collagen production, helps to absorb iron.
- B vitamins (B1, B2, B3, B6, B12, Folates and others) – They participate in energy changes, take care of the nervous system and the creation of red blood cells.
Where to look for vitamins in food?
The best source of vitamins is always a diverse diet, rich in:
- Vegetables and fruits – pepper, spinach, citrus, kale, carrots, berries,
- Whole grains – whole grain bread, cereal, bran,
- Lean meat and fish – poultry, beef, salmon, mackerel,
- Dairy – milk, cheese, natural yogurt,
- Nuts, seeds, vegetable oils – rich in vitamins A, E and K.
How to recognize vitamin deficiencies?
Symptoms of deficiencies can be different, depending on the specific vitamin. Frequent symptoms include:
- chronic fatigue and weakness,
- Problems with concentration,
- hair loss, brittle nails,
- reduced immunity, tendency to infection,
- Skin problems (dryness, cracking of the corners of the mouth, discoloration).
If you notice similar symptoms, it is worth looking at nutrition habits and possibly performing blood tests to confirm the deficiencies. Vitamin deficiencies are also an important signal to make changes in the diet and to complement the missing ingredients.
Supplementation – is it always needed?
Many people manage to provide the right amount of vitamins only from food. However, there are situations in which supplementation can be useful, e.g. during periods of increased demand (intensive physical exertion, stress, pregnancy or breastfeeding) or with some diseases. In case of doubt as to the legitimacy and doses of supplements, it is worth consulting a dietitian or doctor.
Summary
Vitamins are a key element of every healthy diet – they participate in numerous metabolic processes, affect the physical, mental and body resistance. The best source still remains a variety of food products, such as vegetables, fruits and whole grain cereal products. Supplementation can be helpful in the event of increased demand or deficiencies confirmed by research. The most important, however, is a holistic approach to diet and lifestyle, in which vitamins are only one of the elements of taking care of health and vitality.
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