Vitamins in Your Diet

Vitamins are essential nutrients that the body generally cannot produce in sufficient quantities, so we must obtain them through food. The exception is partially vitamin D, which is produced in the skin under the influence of sunlight, while some vitamin K and certain B-group vitamins are produced by gut bacteria. These nutrients are needed in small amounts, but are crucial for many vital functions in the body, including growth and development, immunity, maintaining the health of the skin, hair and eyes, as well as for the proper functioning of the nervous system. There are different types of vitamins, and each of them has a specific role in the body. A good diet should provide enough vitamins, and foods that are rich in vitamins include various types of fruit and vegetables, dairy products, eggs, meat and fish. A lack of vitamins can lead to various health problems, so it is important to ensure an adequate intake of vitamins, primarily through a varied diet. Take supplements only on a doctor's recommendation, especially if you have chronic illnesses or are on medication, as some vitamins in high doses can be harmful.

For a related topic, read our article about nutrition in chronic diseases. Information on skin and hair examinations can be found on our pages about dermatological examination and trichoscopy.

Sources of vitamins

Vitamin A plays a significant role in the functioning of the sense of sight. It is found in egg yolks, carrots and liver. A deficiency can lead to night blindness, dry eyes and skin, and a weaker immune system.
Vitamin E is an important antioxidant that protects cells from damage by free radicals. It is also important for the nervous system. It is found in walnuts, hazelnuts, vegetable oils, spinach, and eggs. Deficiency is rare and is most commonly associated with fat malabsorption disorders; it can lead to nerve damage and muscle weakness.
Vitamin D is essential for the metabolism of calcium and phosphorus and the normal development of bones. Its activation requires exposure to sunlight. It is found in fatty fish (salmon, sardines), egg yolks and sun-exposed mushrooms. A lack of vitamin D can lead to poor bone mineralisation (rickets in children, osteomalacia in adults), muscle weakness and fatigue.
Vitamin C is a powerful antioxidant that ensures the smooth functioning of the immune system and accelerates wound healing. It is found in citrus fruits, pomegranates, peppers, parsley, and rosehips. Its deficiency can lead to fatigue, bleeding gums, easy bruising, and slower wound healing. Vitamin C improves the absorption of iron from plant-based foods.

Vitamin B1 is important for the nervous system and for carbohydrate metabolism. It is found in meat, pulses, eggs, and chestnuts.
Vitamin B2 is important in protein metabolism and cell growth. It is found in brewer's yeast, fish, eggs, meat and green vegetables.
Vitamin B3 is an important factor in the skin's protective layer and cellular energy metabolism. It is found in leafy vegetables, fish, peanuts, cereals and nuts.
Vitamin B5 is important for the metabolism of carbohydrates, fats, and proteins. It is found in vegetables, liver, and yeast.
Vitamin B6 takes part in the production of haemoglobin and overall cell metabolism. It is found in meat, eggs, fish and fresh vegetables.
Vitamin B7 helps with the oxidation of carbohydrates, fatty acids and amino acids. It is found in eggs, liver, yeast, mushrooms and cauliflower.
Vitamin B9 is essential for the body's growth and development. It is found in pulses, eggs and green vegetables.
Vitamin B12 is essential for the nervous system, the utilisation of folic acid, cell metabolism and the formation of red blood cells. It is found in seafood, liver, eggs and meat.

Note: the so-called "vitamins" B15 (pangamic acid) and B17 (amygdalin, laetrile) are not vitamins. Amygdalin can release cyanide in the body; there is no evidence that it cures cancer, and it should not be taken.

Sources: WHO/FAO, Vitamin and mineral requirements in human nutrition, 2. izdanje, 2004; National Institutes of Health, Office of Dietary Supplements – Vitamin and Mineral Fact Sheets.