In this post, we indicate the specific action of each vitamin and the foods that can provide them. In the paragraphs "Foods rich in...", these are listed in descending order of their content of the element concerned.
Vitamins are substances that are essential to the body and which the body cannot synthesize. Although present in minimal quantities, they provide many essential functions.
Vitamin Characteristics:
- They cannot be manufactured by the body.
- They cannot replace each other.
- They do not provide any calories.
- They act in very small quantities.
- They are totally essential to the functioning of the body.
- Their deficiency causes disorders that can lead to fatal diseases.
Vitamin A
Also known as axerophthol or retinol, it is fat-soluble and water-soluble. It is sensitive to light and quickly oxidized in contact with air. It is found in foods of animal origin, in a form called retinol that can be directly assimilated and used by the body. But it is also found in plants which contain a very large family called: carotenoids. Some of these carotenoids have the property of giving rise to vitamin A in the body and are therefore called provitamin A. The best known, because it is the most widespread and most effective, is beta-carotene.
Vitamin A and provitamin A are very powerful antioxidants that strengthen the immune system and fight against degenerative diseases. Vitamin A is antiseptic, healing and ophthalmic. It plays a fundamental role in the process of vision, intervenes in the formation of the skeleton (with vitamin D) and supports the healing of the wounds (with vitamins B2 - B5 and D). It prevents infections (mainly respiratory), optimizes the treatment of skin diseases (acne, impetigo, psoriasis, etc.) and maintains its elasticity.
Vitamin A deficiency produces symptoms such as: nyctalopia (lack of night vision), dry skin, keratinization, atrophy of the sweat glands, desquamation of the genito-urinary epithelium, formation of kidney stones plus some non-specific signs such as: anorexia, delays in growth and development. In addition to this action on the skin, vitamin A has an antioxidant and immunological effect which is very important in the prevention of cancer.
Daily requirements : estimated at 0.5 to 1 mg.
Foods rich in vitamin A and provitamin A :
- retinol: it is present in fish liver oil, liver, dairy fats, and eggs.
- beta-carotene: it is present in dried apricots, dried peaches, sweet potatoes, raw carrots, collards, kale, raw spinach, raw apricots, pumpkin, cantaloupe, cooked beet leaves, winter squash, romaine lettuce, pink grapefruit, mango, various lettuces, cooked broccoli, Brussels sprouts, dandelion, chervil, pumpkin, parsley, chard and green vegetables in general, other cabbages, chicory, melon and other reddish-orange fruits...
Thiamine
It is vitamin B1, also called aneurine, which is water-soluble, sensitive to light and to cooking with boiling water and steam.
It reduces the harmful effects of stress and has a positive effect on morale. It acts on the metabolism of carbohydrates and fats whose energy can only be used thanks to vitamin B1. It improves the transmission of nerve impulses and acts on the mood. It protects the cardiovascular system and the arteries.
Daily requirements: estimated at 1 mg for children and 1.8 mg for adults. These recommended doses must be increased significantly in cases of breastfeeding, pregnancy, and in smokers.
Thiamine-rich foods : Brewer's yeast, sprouted cereals, flakes, bran, brown rice, dried fruits and vegetables, meats, poultry and animal livers, fish, egg yolks, spinach, nuts, peas, avocados.
Riboflavin
Also known as vitamin B2, it is a water-soluble vitamin, sensitive to light, especially sunlight (UV) and resistant to heat, acid and oxidation. It is not stored by the body and must therefore be taken directly from the diet.
It favors the transformation of carbohydrates, fats and proteins into vital energy, and thus allows a revival of tonus. It is also antiulcerous, antispasmodic and antidermatosic. It is useful for the functioning of the eye and the function of vision. It also has a targeted action on the affections of the mouth, the lips or the tongue.
Daily Requirement : estimated at 0.8 mg for children and 1.8 mg for adults. These recommended doses should be increased to 100 mg in cases of stress, breastfeeding, pregnancy, contraception, and in smokers.
Riboflavin-rich foods : Dietary yeast, sprouted cereals, wheat germ, Roquefort cheese, asparagus, broccoli, spinach, mushrooms, soybeans, fish roe and oily fish, almonds, chestnuts, dairy products, eggs, liver, organ meats.
Niacin
It is vitamin B3, also called vitamin PP; it is the most stable of the vitamins. It is indeed insensitive to air, heat, light and acid.
It plays a crucial role in energy production, in the transmission of nerve impulses, in the synthesis of fatty acids and certain hormones. Tranquilizer, antidepressant and antimigraine, it is used to fight against the mental disorders (emotional instability, complex of persecution, feeling of insecurity) going until the schizophrenia.
It plays a preventive role in cardiovascular diseases (promotes oxygen transport) and improves the metabolism of fats in the blood.
It is involved in the digestion process and prevents certain gastrointestinal disorders (but also has an anti-diarrheal effect).
Daily Requirement : estimated at 13 mg for children and 20 mg for adults. These recommended doses should be increased substantially in breastfeeding, pregnancy, and in cases of hypercholesterolemia where doses of 300 to 600 mg per day are recommended.
Niacin-rich foods : Nutritional yeast, wheat germ, almonds, hazelnuts, apricots, whole-grain bread, liver, organ meats, white meats, eggs, fish, dates, figs, plums, avocado, peanut butter, roasted coffee
Pantothenic acid
This is vitamin B5. It is one of the most important in this group. It is water soluble and destroyed by dry cooking and grain refining.
It is essential for the production of energy from fats and carbohydrates and is involved in the formation of adrenal hormones. It helps to better resist stress, fatigue and infections (by participating in the synthesis of antibodies). Its beneficial effects particularly affect the epithelium, thus the skin (mycosis, herpes) of which it promotes healing. In association with vitamin B8, it strengthens hair and nails. It is antiallergic, antiasthmatic, antipsoriatic and tranquilizing.
Daily requirements : estimated at 10 mg.
Foods rich in pantothenic acid : Sprouted cereals, nutritional yeast, egg yolk, mushrooms, green vegetables, royal bee jelly, legumes, Roquefort cheese, salmon, trout, whole-grain bread, whole-grain cereals, hazelnuts, dried beans, white meats, organ meats
Pyridoxine
It is vitamin B6 which is water-soluble, sensitive to light and destroyed by cooking and refining.
It is involved in the breakdown and synthesis of proteins and amino acids. It participates in the metabolism of fatty acids, but also plays an important role in the conversion of glycogen into glucose and therefore provides energy to the body. It regenerates red blood cells and skin (acne). It increases the production of antibodies and thus strengthens the immune system as well as the nervous system. It is unquestionably linked to all the symptoms of the female hormonal sphere such as premenstrual syndrome, pregnancy (nausea) and the taking of contraceptive pills.
Daily Requirement : estimated are 1 mg for a child and 2.5 mg for an adult.
Pyridoxine-rich foods : Dietary yeast, sprouted and whole grains, grapes, cherries, almonds, walnuts, hazelnuts, pulses, cabbage, soybeans, spinach, meats, poultry, organ meats, egg yolks
Inositol
This is vitamin B7.
It is present in significant quantities in the heart, the brain, the aqueous humor of the eye and has important physiological properties in the functioning of these organs. It lowers cholesterol levels and regulates diabetes. It prevents hair loss and ensures good hair health. It is useful in eczema.
Daily requirements : estimated at 1 g per day
Foods rich in inositol : Whole grains, lecithin, wheat germ, nutritional yeast, organ meats, liver, cauliflower, peas, beans, peanuts, hazelnuts, soybeans, sour fruits, grapes.
Biotin
This is vitamin B8, also called vitamin H. Destroyed by cooking, it is however one of the most stable B vitamins.
It is involved in the metabolism of proteins, amino acids, fats and carbohydrates to provide energy to the body. It is anti-acid and hypolipidemic.
Useful against certain nervous and skin disorders (acne), it slows down hair loss and also stimulates the immune system in general.
Considered as antidermatosic, biotin allows to fight against a great number of dermatological problems (acne, seborrhea, eczema, etc.).
Daily requirements : on the order of 1 mg for a child and 2.5 mg for an adult, but a large part of its requirements is provided by gut bacteria
Biotin-rich foods : Brewer's yeast, milk, brown rice, organ meats, fruits, nuts, raw eggs.
Folic acid
It is vitamin B9, essential to the proper functioning of the body, which is water-soluble, sensitive to light and cooking.
It helps in the synthesis of RNA and DNA. It is useful in cases of anemia, because it participates in the synthesis of red blood cells and hemoglobin (in relation with vitamin B12). It is useful in case of emotional disorders. It has many properties: antiasthenic, antidepressant, antidermatosic, antidiarrheal, antigout, antiosteoporotic, antiulcer, hypolipidemic, immunostimulant. It protects against intestinal parasites and poisoning and delays hair whitening (in connection with vitamin B5).
Daily requirements: estimated to be between 0.4 and 0.8 mg.
Folic acid-rich foods : The clear leader is cooked chicken liver. Then cooked bulghur, oranges, bananas, fresh spinach, cooked white beans, cooked kidney beans, cooked soy beans, wheat germ, whole grain bread, fresh cooked asparagus, fresh cooked turnip greens, avocado, Brussels sprouts, lima beans, chickpeas, lentils, soybeans, sunflower seeds, fresh broccoli, mustard greens, fresh beets, nutritional yeast, green vegetables, carrots, apricots, corn, almonds, chestnuts, whole wheat, other livers, egg yolk, milk, sweetbreads.
The paba
It is another vitamin of the B group, vitamin B10.
It fights skin depigmentation, graying hair, and prevents wrinkles. It promotes fertility and slows down aging. It helps to keep the skin healthy and has antioxidant properties that protect cells from the harmful effects of free radicals.
It contributes to good health in general and acts as a cofactor in the vitamin B complex.
Daily requirements : these appear to be 50 to 100 mg per day.
Foods rich in paba : Diet yeast, whole grains, wheat germ, vegetables, liver, eggs.
Cobalamin
This is vitamin B12, which is water-soluble, sensitive to air, light and heat. Like all B vitamins, it is destroyed by alcohol and synthesized in part by intestinal bacteria.
It is essential to the synthesis and regeneration of red blood cells, to the assimilation of iron and, therefore, represents a powerful anti-anemic. It is necessary for the synthesis of DNA and for the health of the nervous system. Often used in children to stimulate appetite and growth and in the elderly as a tonic.
Daily requirements : 3 to 4 mcg.
Cobalamin-rich foods : Klamath and spirulina algae, brewer's yeast, soy sauce, dairy products, meat, fatty fish, seafood, shellfish, organ meats, eggs.
Choline
It is a vitamin of the B group very widespread in the plant and animal kingdom (egg yolk). It is destroyed by water, cooking, refining, improper food storage and alcohol.
It regulates the cholesterol level, helps the good health of the liver and maintains the processes related to the memory while maintaining its quality and avoiding the losses, it facilitates the nervous transmissions. It protects the liver and vessels from fat deposition, thus controlling cholesterol levels. By protecting the liver, it intervenes in the elimination of toxic substances.
It has a calming effect.
Daily Requirements : 1 g per day.
Foods riched in choline : Wheat germ, soy lecithin, green leafy vegetables, eggs, fish, dried fruits and offal.
Vitamin C (ascorbic acid)
Essential to life, it is the most fragile of vitamins, it is not resistant to air, light or heat. It is water soluble. It presents actions that are as effective as they are diverse.
Its antitoxic action is to be put in the foreground: powerful detoxifying, it fights the harmful effect of heavy metals: lead, iron, copper, cadmium, mercury, arsenic, aluminum, pesticides: DDT, lindane, etc., benzene, drugs and microbial toxins. The only substance capable of protecting us from air pollution, it inactivates carbon monoxide (CO) and sulfur dioxide (S02).
It also prevents the formation of carcinogenic nitrosamines from nitrates and nitrites present in the food. It effectively strengthens the immune system and the body's defenses by stimulating phagocytosis. It accelerates the healing of all affections whether they are viral or bacterial. It has an anti-infectious action. It is very active in cases of depression.
Anti-stress, it allows the body to better adapt to sudden changes in the environment. Vitamin of the effort, it has a protective action on the bones, the muscles, the articulations and the connective tissue. It strengthens the intervertebral discs, and allows to fight against the lumbago consecutive to a wear of these last ones. It improves iron fixation = anti-anemic.
Thanks to its powerful antioxidant action, it opposes the harmful effects of free radicals. In high and fractionated doses, it is considered by many researchers to be anticancerous.
We estimate that for an effective maintenance effect, the daily dose should be 1000 mg. In case of infectious, viral, cancerous disease..., you can safely increase this dose to 4000 mg per day.
Daily Requirements : between 500 mg and 4000 mg, depending on lifestyle.
Foods rich in vitamin C : Acerola, guava, red bell pepper, cantaloupe, chili pepper, green bell pepper, papaya, fresh raw strawberries, Brussels sprouts, kiwi, orange, tomato, tomato juice, grapefruit, raw broccoli, raw cauliflower, raw green peas, cooked kale, other red fruits (raspberry, red currant, black currant), other citrus fruits, potato, green leafy vegetables, parsley, asparagus, other cabbage
We strongly advise you to eat as much raw plant material as possible to avoid the destruction of this vitamin by heat.
Vitamin D
It is a fat-soluble vitamin that is synthesized by the sun's UV rays from the skin's cholesterol. Vitamin D is stored mainly in the liver.
It ensures relaxation and relaxation, but it is above all essential to the formation and resistance of the skeleton and the teeth; it is also anti-infectious and anti-allergic.
Of a precious help in the assimilation of the vitamin A, associated with this last one as well as with the vitamin C, it is very effective in order to avoid the coolings
Daily Requirements : 400 to 2000 IU.
Vitamin D-rich foods : Eel, fresh sardines, fresh herring, sockeye salmon, pink salmon, mackerel, tuna, all fatty fish, fish liver oils, raw milk, sprouted seeds, egg yolks, beef liver, mutton liver, pork liver, butter, some mushrooms, and green vegetables.
In order for it to be synthesized and potentiated within the body, it is essential to have direct sunlight.
Vitamin E
It is a fat-soluble vitamin, sensitive to light, air and heat.
The most powerful antioxidant and the biggest scavenger of free radicals, it protects red blood cells, cells and tissues, opposes cellular aging and strengthens the immune system. It is beneficial for the heart and circulation problems (vasodilator).
Like many other antioxidants, it protects against pollution and toxic substances (such as certain food additives used in preservation).
It contributes to the energy production of the whole body and acts against fatigue.
Daily Requirements : 10 to 20 IU per day.
Foods rich in vitamin E : Nuts and seeds: sunflower seeds, walnuts, almonds, cashews, peanuts, Brazil nuts.
Bran and legumes: wheat germ, dried soy beans, rice bran.
Oils: wheat germ oil, soybean oil, corn oil, sunflower oil.
Other cereal sprouts, eggs, cream of milk, spinach, asparagus, cucumber, celery, soybeans, cabbage, whole grains, green leafy vegetables, tomatoes, other dried fruits, other oilseeds
Vitamin K
It is a fat-soluble vitamin. It is essential for the synthesis of certain coagulation factors in the liver and ensures good blood coagulation
Daily requirements : estimated to be between 300 and 500 mcg.
Vitamin K-rich foods : Sprouted alfalfa seeds, cabbage, spinach, leafy greens, tomatoes, carrots, beets, soybeans, liver, dairy, polyunsaturated vegetable oils, fish liver oils, seaweed.
If you consume young cereal shoots, 1 g is enough to provide you with the necessary dose of this vitamin.