There are thirteen essential vitamins that our body needs to function optimally. These vitamins are divided into two groups: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (B-complex and C).
Because our body cannot produce these substances itself, it is important to obtain them daily through food. Below is an overview of each vitamin, the recommended daily allowance, food sources, and the consequences of a deficiency.
Vitamin A
Daily requirement: Men: 1000 mcg, Women: 800 mcg
Sources: Liver, fatty fish, fish oil, seaweed, kale, carrots, broccoli, green and yellow vegetables, milk, cheese, butter.
Mechanism of action: Supports healthy skin, mucous membranes, bone cell formation, and resistance to infections.
Consequences of deficiency: Poor vision (e.g., night blindness), skin problems (such as acne), dental problems, and bone abnormalities.
Vitamin B1 (Thiamine)
Daily requirement: 1.4 mg
Sources: Meat, eggs, whole grain products, nuts, potatoes, milk, avocado.
Mechanism of action: Promotes healthy digestion and supports the nervous system, heart, and muscles.
Consequences of deficiency: Fatigue, muscle weakness, stomach and digestive problems, memory loss.
Vitamin B2 (Riboflavin)
Daily requirement: 1.6 mg
Sources: Whole grain products, milk, cheese, green leafy vegetables, nuts, fish, eggs.
Mechanism of action: Supports metabolism and ensures healthy skin, eyes, and red blood cells.
Consequences of deficiency: Skin inflammation, hair loss, digestive problems, fatigue.
Vitamin B3 (Niacin)
Daily requirement: 18 mg
Sources: Whole grain products, meat, fish, eggs, nuts, legumes, dates, figs.
Mechanism of action: Supports the nervous system, improves blood circulation, and aids in hormone production.
Consequences of deficiency: Skin rash, insomnia, high blood pressure, migraine, fatigue.
Vitamin B5 (Pantothenic acid)
Daily requirement: 6 mg
Sources: Whole grain products, nuts, meat, herring, potatoes, milk.
Mechanism of action: Promotes hair growth, increases resistance, and aids in fat burning.
Consequences of deficiency: Eczema, hair loss, reduced immunity, muscle cramps.
Vitamin B6 (Pyridoxine)
Daily requirement: 1.6 – 2 mg
Sources: Bananas, whole grain products, nuts, fish, eggs, milk.
Mechanism of action: Supports metabolism, cholesterol regulation, and the formation of blood cells.
Consequences of deficiency: Anemia, dizziness, reduced immunity, acne.
Biotin (Vitamin B8)
Daily requirement: Unknown
Sources: Nuts, oats, milk, brown rice.
Function: Important for hormone production and the metabolism of fats, proteins, and carbohydrates.
Consequences of deficiency: Hair loss, dandruff, skin abnormalities.
Folic acid (Vitamin B11)
Daily requirement: 360 mcg
Sources: Asparagus, spinach, broccoli, legumes, eggs.
Function: Essential for the production of red blood cells, growth, and during pregnancy for the development of the fetus.
Consequences of deficiency: Anemia, fatigue, nerve disorders, spina bifida in the fetus.
Vitamin B12 (Cobalamin)
Daily requirement: 360 mcg
Sources: Meat, fish, cheese, eggs, dairy products.
Mechanism of action: Supports metabolism, blood cell formation, and the functioning of the nervous system.
Consequences of deficiency: Anemia, fatigue, coordination disorders, depression.
Vitamin C
Daily requirement: 100 mg
Sources: Citrus fruits, kiwi, broccoli, potatoes, berries.
Mechanism of action: Strengthens the immune system, promotes wound healing, and aids in the formation of bones and teeth.
Consequences of deficiency: Reduced immunity, fatigue, poor wound healing, anemia.
Vitamin D
Daily requirement: 10 mcg
Sources: Fatty fish, cod liver oil, eggs, dairy products.
Function: Supports bone formation and the immune system.
Consequences of deficiency: Weak bones (osteoporosis), muscle cramps, weakened immunity.
Vitamin E
Daily requirement: Men: 13 mg, Women: 11 mg
Sources: Sunflower oil, nuts, whole grain products, spinach, eggs.
Mechanism of action: Supports the formation of red blood cells and helps lower cholesterol levels.
Consequences of deficiency: Hair loss, weakness, skin problems, cardiovascular complaints.
Vitamin K
Daily requirement: Not determined
Sources: Green leafy vegetables, broccoli, cauliflower, meat.
Function: Essential for proper blood clotting and bone health.
Consequences of deficiency: Delayed blood clotting, bone problems.
Assignment
Keep a food diary for one week in which you consciously record different sources of vitamins daily. Note which vitamins you consume per meal and check if you meet the recommended daily amounts. Share your findings after a week and reflect on your vitamin intake: Where do you score well? Where are there deficiencies? What can you do to improve?
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