Vitamins

Vitamins are micronutrients that the body needs for many vital functions. However, with a few exceptions, our body cannot produce them itself, which is why a sufficient amount must be taken in with food to rule out the negative effects of a deficiency on health, performance and regeneration. Humans are dependent on a diet rich in vitamins, as they can only produce very few vitamins themselves in small quantities.

Vitamins are involved in many metabolic reactions. They are needed to regulate the utilization of proteins and carbohydrates as well as minerals by ensuring the breakdown or conversion of these substances and thus also serve to generate energy. Vitamins are indispensable for building teeth, bones, blood cells and cells and also strengthen the immune system. This means that vitamins are not only important for our health, but also indispensable for muscle building, as they serve as supplements that are needed for a complete utilization of important nutrients such as protein.

In the past, vitamins were named according to the order in which they were discovered. In the meantime, they were named according to their effect, e.g. as an antiscorbutic vitamin. In the meantime, vitamins are named according to their function or chemical nature. Vitamins are not important as building materials or energy suppliers for the organism; they mainly have controlling and catalytic properties in metabolism. This is precisely why they are so vital for us humans.

The different vitamins

Vitamins are divided into fat-soluble and water-soluble according to their properties. Their solubility explains many of their biological properties. Fat-soluble vitamins are sometimes stored in very large quantities in the liver and fatty tissue. From these vitamin stores, the organism can still be supplied with the corresponding vitamins even during longer phases of undersupply. The high storage capacity of these vitamins can also lead to hypervitaminosis (symptoms of poisoning) if there is a corresponding oversupply.

Water-soluble vitamins do not have this storage function. However, vitamin B12 is an exception. A supply in excess of requirements is excreted again in the urine. The fact that fat-soluble vitamins can be stored can lead to an oversupply, which can have undesirable side effects. However, this risk does not exist with water-soluble vitamins, as these are simply excreted again in the event of an excess.

Fat-soluble vitamins are:

• Vitamin A (Retinol)
• Vitamin D (calciferols)
• Vitamin E (tocopherols and tocotrienols)
• Vitamin K (phylloquinones and menaquinones)

Water-soluble vitamins are:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B12 (cobalamin)
• Vitamin B15 (pangamic acid)
• Vitamin C (ascorbic acid)
• Vitamin H (biotin)
• Vitamin B9 (folic acid)
• Vitamin B3 (niacin)

The following foods are rich in vitamins:

• Vitamin A peppers, spinach
• Vitamin B1 pork, peas
• Vitamin B2 fish, broccoli
• Vitamin B3 egg, green leafy vegetables
• Vitamin B5 liver, mushrooms
• Vitamin B6 meat, potatoes
• Vitamin B7 egg yolk, lentils
• Vitamin B9 oranges, cabbage
• Vitamin B12 fish, dairy products
• Vitamin C citrus fruits, kale
• Vitamin D fatty fish, such as eel and salmon
• Vitamin E nuts, butter
• Vitamin K green salad, spinach

The functions of vitamins

It is well known that retinol (vitamin A) is good for the eyes. Apart from that, it keeps the skin and mucous membranes healthy and is important for the growth processes of many cells. The various B vitamins each have a different task in our body. Vitamin B1 significantly influences our nervous system and also helps metabolize carbohydrates. Riboflavin (B2), niacin (B3) and pantothenic acid (B5) also each play their part in metabolic processes in the body, with B2 helping to supply the brain with glucose, for example. Vitamin B6 in particular comes into play in fat metabolism.

Biotin (B7) we owe beautiful hair and smooth skin. Biotin also protects our genetic material. Folic acid (B9) is responsible for various growth processes, cell division and blood formation. Cobalamin (B12) is particularly important for the breakdown of certain fatty acids and the formation of new blood. Since it is found almost exclusively in animal products, vegans in particular must pay attention to their B12 balance and, if necessary, resort to supplements. Ascorbic acid (vitamin C) supports metabolic processes, the formation of hormones and messenger substances, the formation of connective tissue and, last but not least, our immune system by fighting free radicals in the body.

Vitamin D is a special multi-talent through which we can positively influence our physical performance, the build-up of sex hormones and bone tissue as well as our immune system and psyche. In addition, vitamin D is said to have a positive effect in the treatment of cardiovascular diseases and cancer. Vitamin E protects against free radicals. Last but not least, our body needs vitamin K, which plays a role in the formation of clotting factors. What is the daily requirement of vitamins? The required amount of each vitamin depends on gender, age and individual needs. For the individual characteristics, the DGE formulates guideline values, according to which at least a deficiency is excluded.

Tips for the correct use of vitamins

Vitamins are sensitive to external influences such as heat, air and light. When processing food, you should therefore observe a few things so that the content of valuable substances is preserved as far as possible. Vitamins are destroyed by the influence of light, air and heat. Even during longer storage, vitamins are lost. Vitamin C is still 100% contained in the vegetables when they are harvested. But already on the fourth day, with optimal storage, only less than 50% of it is still undestroyed. If stored incorrectly, e.g. at room temperature (20°C), only 30% of the original vitamin concentration is contained in the vegetables after two days. Vitamin C is very sensitive to light. In sunlight, only about 35% of the vitamin is still present after three hours. If vegetables are stored in water, 10% of the vitamin C is washed out after 12 hours in an uncrushed state. In the crushed state already over 50%.

What harms the vitamins in vegetables

• Removal of parts containing vitamins (too thick peeling in apples, removal of the outer layers of cereal grains in the production of white flour).
• boiling for too long, "overcooking", pouring away the cooking water
• too long storage and transport
• too intensive washing and soaking
• Prolonged keeping warm and repeated reheating of food
• Cooking temperature too high, unsuitable cookware (no steam should escape with the lid closed)

What they can or should do quietly

• Deep freeze
• Short boiling and co-use of the cooking water, for example for a sauce (as the water-soluble vitamins have dissolved in it).
• Cooking in steam, for example in a sieve insert (gentlest method)
• Use fresh, high quality vegetables
• Use suitable saucepan that distributes heat evenly from the bottom and sides (preferably stainless steel with aluminum core).
• Choose the right pot size (two-thirds of the pot should be filled, so that the space of the pot can be filled with the steam of the inherent moisture of the vegetables and additional water is not needed)

Vitamin deficiency

Malnutrition, malnutrition or absorption disorders can lead to hypovitaminoses (vitamin deficiency) and, in extreme cases, to avitaminoses (complete absence of vitamins in the body). Deficiencies of certain vitamins (K, B12, H) can also result from the death of the intestinal flora, e.g. due to antibiotic administration. Vitamin deficiency can cause various diseases such as scurvy, beriberi, night blindness, or - in case of total absence - even death. In industrialized countries, vitamin deficiency is less of a problem than in developing countries. Nevertheless, even in Western nations there are of course certain factors that promote vitamin deficiency symptoms. In addition to pregnancy and lactation, these include environmental stress, an unbalanced diet, stress, alcohol and nicotine consumption, as well as certain diseases and medications.

An overdose of vitamins is only dangerous in certain cases and leads to symptoms of poisoning, namely in the case of vitamins A and D. In principle, our vitamin needs can be covered by a balanced and varied diet. In this case, supplementation will probably not be necessary. However, if the diet plan is not continuously balanced and varied, deficiencies of important vitamins can quickly occur. Food intolerance could also be a plausible reason for supplementation. In both cases, you hinder the smooth functioning of all bodily functions and, in the worst case, even risk your health. It is in most cases that strength and endurance athletes need an above-average amount of vitamins and minerals. A dietary supplement would therefore be recommended.