Essential Vitamins for Well-being

In the pursuit of holistic health and well-being, the role of essential vitamins cannot be overstated. These organic compounds, though required by the body in small amounts, play a crucial role in maintaining bodily functions, bolstering the immune system, and promoting overall vitality. A diet rich in a diverse array of vitamins is instrumental in supporting various physiological processes, ranging from vision and immune system function to bone health and skin rejuvenation.

Vitamin A: The Vision and Immune Booster

The role of vitamin A in the body is most often associated with good vision, since it participates in the construction of rhodopsin, the visual pigment of the retina. In addition, it affects the metabolism of proteins and therefore the growth and development of the organism, the metabolism of bones and the proper division and differentiation of cells.

Vitamin A participates in the restoration of various tissues because, firstly, it is needed for normal cell metabolism, especially cell membranes. Namely, vitamin A participates in the synthesis of special carbohydrates – mucopolysaccharides, which are important for the function of the cell membrane and the formation of mucus. It is the mucopolysaccharides that make the difference between the cell membrane and, for example, the membrane of the cell nucleus or the membrane of cell organelles that do not have them.

Vitamin A deficiency

Sufficient supply of vitamin A should be paid particular attention to when it comes to newborns and children, pregnant and lactating women, the elderly and all persons with acute infectious diseases and elevated body temperature.

Children are the most sensitive to vitamin A deficiency, which is understandable if we know that their bodies are still growing and developing. The mucous membrane of the respiratory organs is particularly sensitive. Namely, as a result of a lack of vitamin A, the regeneration of the epithelial cells of the mucous membrane of the upper respiratory tract is weaker, which reduces their resistance and protective role. At the same time, this increases the possibility of adherence (adhesion) of various pathogenic microorganisms, which remain on the weakened mucosa longer and reproduce faster. Dehydration also contributes to this, as well as a lack of vitamins C and B6 and essential fatty acids, all of which ultimately weaken immunity and increase the possibility of infection and the development of inflammation.

Among the first symptoms of vitamin A deficiency is night blindness, i.e. weaker adaptation of the eye to darkness due to disturbances in the synthesis of rhodopsin (visual pigment of the retina) and dryness of the conjunctiva and cornea of the eye. The mentioned changes occur due to reduced regeneration of tissue epithelium.

Vitamin B Complex: The Energy Providers

Vitamin B complex stands out as an important factor in various body functions;

With increased fatigue and physical and mental efforts: Vitamins of the B complex, such as B1, B2, B3, and B5, play a key role in the energy generation process. Their intake is important for compensating the energy that is spent during strenuous physical or mental activities.

• For healthy skin: B complex vitamins are essential for maintaining healthy skin, hair and nails. Each of the B vitamins has its own role, such as protecting the skin from cracking, helping with dry and inflamed skin, moisturizing the skin and preventing fine flakes.
• Heart and blood vessel protectors: A deficiency of vitamins B6, B12 and folic acid can lead to elevated levels of homocysteine, which can increase the risk of heart and blood vessel disease. These vitamins help convert homocysteine into harmless compounds.
• For better memory: Vitamin B complex, especially B6, B12 and folic acid, are important for the development and preservation of mental functions. Their adequate intake can reduce the risk of developing dementia and Alzheimer’s disease.
• For the proper functioning of the digestive system: B complex vitamins are essential for the proper functioning of the digestive system because they participate in the breakdown of carbohydrates, fats and proteins. Therefore, it is important to ensure their adequate intake, especially in the elderly and those with impaired digestive system function.
• Help with premenstrual syndrome (PMS): High doses of vitamin B6 can help relieve symptoms of PMS, such as water retention, improve blood flow through the female reproductive organs, and regulate estrogen levels. Vitamin B6 has also been shown to reduce depression associated with PMS.

Vitamin C: The Immunity Enhancer

Vitamin C has a key role in strengthening immunity and numerous other preventive purposes:

• Antioxidant activity and heart health: Vitamin C acts as a powerful antioxidant, helping to reduce the oxidation of LDL cholesterol and reduce the risk of cardiovascular diseases such as atherosclerosis, heart attack and stroke.
• Prevention of cerebrovascular diseases: Low levels of vitamin C in the blood are associated with an increased risk of stroke and bleeding in the brain. Studies have shown that subjects who had already suffered a stroke had a vitamin C deficiency, while healthy subjects had normal levels.
• Potential preventive action against cancer: Vitamin C can neutralize free radicals before they damage the DNA molecule, thus reducing the risk of developing cancer. There are studies that show a link between vitamin C intake and the risk of cancer in various parts of the body, although the final conclusions have not been confirmed.
• Effects on the common cold: Controversy exists over the effectiveness of vitamin C in the prevention and treatment of common colds. Although some studies show a reduction in the duration of cold symptoms, other studies have found no significant beneficial effects, other than a reduction in the duration of symptoms.

High doses of vitamin C can cause side effects such as diarrhea, and extremely high doses can interfere with the body’s absorption of copper. Caution is also recommended when taking vitamin C with medications such as aspirin, tetracycline antibiotics, and oral contraceptives.

There are different forms of vitamin C in dietary supplements, such as ascorbic acid, ascorbic acid salt, vitamin C with bioflavonoids, Ester-C, ascorbyl palmitate, etc. Some of these forms have different bioavailability, but there is a lack of scientific evidence to confirm their superiority over each other to others.

Vitamin D: The Sunshine Vitamin

Vitamin D has various key roles in our body, and its deficiency can have serious consequences.

• Role in calcium and phosphate metabolism: Vitamin D promotes the absorption of calcium and phosphate from food, which is essential for bone health. Vitamin D deficiency can lead to rickets in children and brittle bones in adults.
• Effect on the immune system: Vitamin D shows an anti-cancer effect and increases the body’s resistance to infections, including tuberculosis. It is also associated with a reduced incidence of breast cancer.
• Link to autoimmune diseases: Vitamin D may play an important role in the prevention and treatment of multiple sclerosis, reducing the progression of the disease and preserving brain health.
• Importance for digestive health: Vitamin D deficiency can increase the risk of gut dysbiosis and impair the integrity of the intestinal lining, which can lead to chronic inflammation and immune system problems.

Vitamin D deficiency is widespread among the population, especially in central and southern Europe.

More than 80% of healthy, young men also suffer from vitamin D deficiency, which can have negative consequences for their health.

Since vitamin D is fat-soluble, the body stores it in fat tissue and the liver. Excessive accumulation of vitamin D in adipose tissue, especially in people with obesity or a high percentage of body fat, can result in vitamin D deficiency in the blood and vitamin D hypovitaminosis.

On the other hand, excess vitamin D can cause a number of health problems, including indigestion, irritability, weight loss, and calcium buildup in tissues and blood vessels. Foods of animal origin, such as fish, eggs, dairy products and butter, as well as certain mushrooms and algae, are sources of vitamin D.However, despite the availability of these foods, the intake of vitamin D in food is often insufficient, making additional sources such as dietary supplements or enriched foods important for maintaining the necessary level of vitamin D in the body.

Vitamin E: The Antioxidant Shield

The basic property of vitamin E in the body is that it acts as an antioxidant. It is fat-soluble and therefore acts as a protector of fatty structures in the body. According to previous research, it seems that vitamin E has a preventive effect on the occurrence of cancer, heart disease and complications of diabetes.

It is necessary for maintaining a strong immune system and protects the thymus and white blood cells from oxidation. Vitamin E is needed in the eye, for the proper development of the retina, and at the same time protects against cataracts and macular degeneration. This vitamin is of crucial importance for the normal function of the sex glands and is essential for muscle work and the integrity of the central nervous system.

Vitamin E deficiency is very rare, and occurs mainly in people with chronic liver diseases and fat malabsorption.

Deficits can occur with severe fat restriction in the diet, since a sufficient amount of fat needs to be consumed for proper absorption of vitamin E. So called. subclinical vitamin E deficiency is much more common, and is associated with an increased risk of cardiovascular diseases and cancer.

Vitamin K: The Clotting Agent

Vitamin K has a crucial role in the process of blood clotting, also known as coagulation, as well as in maintaining healthy bone formation. It is primarily found in dark leafy vegetables and is synthesized by intestinal bacteria. Deficiency of vitamin K is rare, but can lead to bleeding, particularly from the gums and nose.

Overdosing on vitamin K from food is highly unlikely, though excessive consumption of vitamin K3 can lead to jaundice, flushing, and sweating. Good sources of vitamin K include beef liver, green tea, broccoli, kale, spinach, fish, asparagus, and other dark leafy vegetables. Freezing food can diminish its vitamin K content, while heating has no significant effect on its potency.

Vitamin K1 is found in leafy vegetables, while vitamin K2 is present in meat, cheese, eggs, and is synthesized by bacteria. Interestingly, higher levels of vitamin K have been associated with improved memory function in the elderly and a potential reduction in blood pressure by preventing arterial mineralization, thus lowering the risk of heart and circulatory diseases. An increased intake of vitamin K within normal limits has been linked to a decreased risk of stroke.

Importance of a Balanced Diet for Vitamin Intake

A balanced diet is essential for ensuring adequate intake of essential vitamins, which are crucial for maintaining overall health and well-being. Vitamins play various vital roles in the body, including supporting immune function, promoting healthy cell growth and development, aiding in metabolism, and ensuring proper functioning of different bodily systems.

Consuming a diverse array of nutrient-rich foods is key to obtaining a sufficient amount of vitamins. Fruits, vegetables, whole grains, lean proteins, and healthy fats are all important components of a balanced diet. Each food group provides different vitamins, and incorporating a variety of these foods can help prevent deficiencies and promote optimal health.

For instance, vitamin C, commonly found in citrus fruits and leafy greens, is important for supporting the immune system and promoting healthy skin. Vitamin A, which is abundant in carrots, sweet potatoes, and spinach, is crucial for maintaining good vision and promoting the health of skin and tissues. B vitamins, present in whole grains, meat, and dairy products, are essential for energy production, nerve function, and the maintenance of healthy skin and hair.