Vitamins are important nutrients that are found in small amounts in foods. Your body cannot make these itself and are therefore called essential. Vitamin D is an exception, in the summer months your body can make this vitamin itself with the help of sunlight and vitamin K can be made in small amounts in the intestines. The amounts for all vitamins have been determined by reference intakes. These amounts indicate how much you should get daily for a healthy life, growth and development. Vitamins can be divided into water-soluble and fat-soluble. In addition, vitamins A, C and E are also antioxidants that help you to reduce or prevent damage in your body.
|Water-soluble vitamins||Fat Soluble Vitamins|
|Vitamin C||Vitamin A|
|Vitamin B1 (Thiamine)||Vitamin D|
|Vitamin B2 (Riboflavin)||Vitamin E|
|Vitamin B3 (Niacin)||Vitamin K|
|Vitamin B5 (Pantothenic Acid)|
|Vitamin B8 (Biotin)|
|Vitamin B11 (Folic Acid)|
|Found in vegetables, fruit, whole grain products, nuts, legumes and dairy products||Found in fatty foods such as fish, meat, nuts, dairy products|
Your body cannot store water-soluble vitamins properly. The vitamins B and C are found in the moisture of foods and are quickly absorbed into your blood. If your body does not need these water-soluble vitamins, you pee it out again. That is why it is important to replenish these vitamins every day. Vitamin B12 is the only vitamin in this category that can be stored.
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In addition to B12, fat-soluble vitamins can also be stored in your body. Vitamins A, D, E and K are mainly found in foods that contain fat. These vitamins are absorbed in your gut and when your body has enough it can store a supply in the liver and tissues. This way your body can store the vitamins and use them when it is needed.
Which vitamins do I need?
There are many vitamins and each vitamin has a different function and effect. It is therefore good to delve into which vitamins you need and where they can help you.
To avoid a vitamin deficiency, it is important to eat a varied diet. That way you don’t get a nutrient deficiency. A consequence of a vitamin deficiency is, for example, that you suffer from fatigue, listlessness or concentration problems. These are common complaints that are not always linked to a lack of vitamins. In addition, various vitamins also play a role in maintaining the resistance. In addition to improving resistance, vitamins can support you with other functions in your body. Here are all the functions of the vitamins listed for you. Juices can be a nice addition to supplement your vitamins in a healthy and delicious way. You can also view this product page to select the best juices or juice cures for you. Our range consists of more than 100 freshly cold-pressed juices. We think it is important to provide as much information as possible. Take a look at our inspiration and education pages.
Vitamin A exist in different forms. Retinol is a form found in animal products. Carotenoids are found in vegetable products, fruit and vegetables. Carotenoids are also called provitamin A. This means that it is a precursor of vitamin A, as the body can convert these substances into vitamin A. An example of this is beta-carotene. This provitamin A has the same effect as vitamin A.
You need vitamin A to support the resistance and for healthy skin, hair and nails. It also plays a role in the normal growth of children and is important for good eyesight. Vitamin A is also
- A vitamin A deficiency can be recognized by dry skin or skin problems, poor oral health, a reduced resistance and night blindness.
Vitamin A can be found in animal products such as meat, fish, egg yolk, butter and cheese. You can find provitamin A in vegetable products. Especially in carrots, mango, mandarins, bok choy, sweet potato and green leafy vegetables such as endive, kale and spinach.
The vegetable variant is less well absorbed by your body, so you need more of this compared to animal products.
Juices high in beta-carotene/vitamin A: Mango Django Nº3 , Rabbit Nº6 , Popeye Nº2 and Fashion Nº21
There are 8 different B vitamins that contribute to energy metabolism. B vitamins convert food into energy by burning carbohydrates. Each vitamin has a specific effect.
Vitamin B1 (Thiamine):
This vitamin plays an important role in the nervous system and memory. And also for the cardiovascular system and your energy level.
- Signs of a vitamin B1 deficiency are complaints such as fatigue, loss of appetite, irritability, concentration problems and memory loss.
Thiamine is mainly found in whole grains, pork, milk and milk products, soy, sunflower seeds, hemp seed, sesame seed, chia seed, pecan nuts, cashew nuts, Brazil nuts, brown rice and potatoes.
Vitamin B2 (Riboflavin):
Vitamin B2 is important to keep the skin healthy, it is also important to let your body supply as much energy as possible.
- Vitamin B2 is not common in the Netherlands, when there is a deficiency of B2 you can experience the following complaints: skin complaints in the corners of the mouth, tongue and oral mucosa and inflammation in the nose. A deficiency of vitamin B2 can cause anemia.
Riboflavin is mainly obtained from meat and dairy products, but there is also a smaller amount in grain products, vegetables and fruit, linseed and almonds.
Vitamin B3 (Niacin):
This vitamin plays an important role in the metabolism of carbohydrates, fats and proteins. It also contributes to your energy level and the regenerative capacity of the skin.
- A deficiency of this vitamin can lead to skin conditions, such as inflammation. There can also be fatigue complaints and inflamed mucous membranes in the mouth.
Niacin is found in protein-rich foods, such as fish and meat, legumes, whole grains and nuts and seeds, such as chia seeds and sunflower seeds and peanuts. You can also find it in green vegetables and potatoes.
Vitamin B5 (Pantothenic Acid)
This vitamin plays an important role in metabolism, healthy skin and growth. It also has an effect on your energy level.
Pantothenic acid can be found in many products: legumes, meat, eggs, whole grain products, dairy products, vegetables and fruit.
This vitamin is very important for the production and breakdown of amino acids. You need this for the proteins. Vitamin B6 is also very important for metabolism and the nervous system. It also plays a role in the immune system.
- If you have a deficiency of vitamin B6, this can cause symptoms such as nervous system disorders, confusion, anemia and a reduced resistance.
- A deficiency of B6 can develop in women who take the contraceptive pill. This vitamin is also closely related to vitamin B12, iron and folic acid (vitamin B11). Deficiencies in one of these vitamins can also lead to deficiencies in other vitamins and minerals.
Vitamin B6 is mainly found in legumes, such as soybeans, lentils and chickpeas. In addition, it occurs in potatoes, sunflower seeds, whole grain products, fruit and especially bananas and avocados and of vegetables, especially leafy vegetables and cabbages.
Vitamin B6 too much
You can also get too much vitamin B6. The recommended adult intake for vitamin B6 is 1.5 milligrams per day. When the dose is above 25 milligrams per day, this can be harmful to the nervous system. In addition, it can lead to anemia. Symptoms that can occur with an excess of B6 include; tingling and/or (nerve) pain in the hands and feet, deterioration of memory and thought processes and sensitivity to light. An excess of vitamin B6 cannot be obtained by eating food, but comes from vitamin supplements. It is therefore important not to take more than the recommended amount in one day.
Vitamin B8 (Biotin)
Biotin supports normal hair growth and healthy skin, it plays a role in your energy, memory and metabolism. You need it to release energy from food.
- Deficiency of biotin can cause complaints such as nervous disorders, confusion, depression and skin abnormalities.
Vitamin B8 can be found in many foods such as eggs, nuts, peanuts, seeds, whole grains and vegetables.
Vitamin B11 (Folic Acid)
Folic acid plays an important role in the production of new cells and tissues, the production of white and red blood cells and the ability to learn.
- A deficiency of this vitamin can cause anemia, fatigue and birth defects.
Folic acid is mainly found in green vegetables such as spinach, endive, kale, broccoli and Brussels sprouts. There is also vitamin B11 in legumes and some types of fruit, dairy and whole grain products.
Vitamin B12 (Cobalamin)
Vitamin B12 also has multiple functions, including learning, memory and concentration. Also, this vitamin affects the process of tissue growth and development.
- A deficiency of this vitamin is closely related to a low energy level and fatigue.
Vitamin B12 deficiency
A deficiency of vitamin B12 can be caused by many different reasons.
One of the causes is a reduced intake. Often a B12 deficiency occurs in people who eat strictly vegetarian or vegan. The vitamin B12 is mainly found in animal products, such as meat, fish and dairy products. A B12 deficiency can also occur when someone suffers from eating disorders.
Babies can also suffer from a B12 deficiency, this is often due to the (unknown) B12 deficiency in the mother when she is breastfeeding.
Another cause of a deficiency of B12 can often be medically related causes, such as stomach disorders, such as inflammation of the gastric mucosa. Disorders of the intestines, such as intestinal diseases such as Crohn’s and various autoimmune diseases.
Vitamin C, also called ascorbic acid, influences many important processes in the body. Think of the formation of connective tissue, healing of wounds, the absorption of iron and maintaining a healthy immune system. Vitamin C is found in vegetables, fruits and potatoes, especially in citrus fruits, kiwis, cabbages, berries and strawberries.
- A long-term deficiency of vitamin C can lead to a reduced resistance, delayed healing, weight loss, fatigue and in the worst case the disease can cause scurvy. The most common symptoms of scurvy are bleeding into the gums, and subcutaneous and internal bleeding are the most common.
Vitamin C Overdose
Vitamin C is a vitamin that is difficult to consume too much. There are also no known serious consequences of an overdose of vitamin C. For this reason, the EFSA (European Food Safety Authority) has not set a safe upper limit. In the case of an overdose of vitamin C, the vitamin C is carried out of the body through the stool and urine. With an overdose of vitamin C, there are for this reason symptoms of intestinal complaints and increased excretion of oxalic acid in the urine. In the past, kidney stones have been linked to vitamin C overdose, but this has never been confirmed in research.
It is generally known that a fresh orange juice contains a lot of vitamin C. With our Cut Clear Nº11 you already get about 160% of the daily recommended amount of vitamin C. Also with this shot you get 100% of the reference intake: C-Strawban Nº24 . Other juices with a lot of vitamin C are
Vitamin D is the vitamin that ensures healthy and strong bones, teeth, muscles and a healthy immune system. Especially in growing children, a correct amount of vitamin D is very important, because of the growing bones and muscles. Vitamin D ensures that calcium and phosphate are absorbed from the intestines into the blood. These are nutrients where bones are composed.
Vitamin D is mainly produced by direct sunlight. If we look at the amounts that adults need, 10 micrograms of vitamin D is recommended. In people over 70, 20 micrograms per day is the recommended amount. People with lighter skin absorb vitamin D more easily through the skin than people with tinted to dark skin. With light skin, this amount can be obtained by being outside for 15 to 30 minutes every day, even when the sun is not shining, the UV radiation comes on your skin and your skin produces vitamin D. When taken through supplements and food, it is recommended to eat it together with fat and oil. The intestines absorb the vitamin better when fats and oils are present in the intestines.
For fair skin, 15 to 30 minutes a day in the open air should be sufficient, for people with darker skin and in old age it is important to be outside a lot or to get the vitamin D from food. Vitamin D is mainly found in oily fish, smaller amounts are found in eggs, cod liver oil and cheese.
Vitamin D deficiency?
When you have a shortage of pantothenic acid, a painful or burning sensation can occur in the feet. Eczema, muscle cramps and hair loss can also indicate a deficiency.
Vitamin D deficiency can be caused by lack of sun, especially in the winter months, a deficiency of Vitamin D occurs in people. In the worst case, a Vitamin D deficiency can lead to depression. Happy swallowing or drinking Vitamin D is then of no use. In that case, it is advisable to contact your doctor.
- Vitamin D deficiency can cause fatigue, low back pain, decreased mood and osteoporosis. In the worst case, a higher risk of bone fractures, especially in people over 70 years of age.
With Vita D Nº23 you get 100% of the reference intake in 1 shot.
Vitamin D Surplus Side Effects
When there is a vitamin D surplus in the body, calcium deposits can occur. These calcium deposits cause damage to the kidneys. However, an excess of vitamin D can only be caused by dietary supplements) the skin regulates the absorption of vitamin D and the intestines cannot regulate this.
Difference Between Vitamin D2 and D3
There are two types of vitamin D, namely vitamin D2 and D3. Both vitamins are produced via ultraviolet rays. The difference lies in the place where it is produced. With vitamin D3 this is produced in humans and animals through the skin, but with fungi and mushrooms we speak of vitamin D2. Vitamin D3 is stronger in effect.
Vitamin E or tocopherol is an antioxidant that protects your body against harmful substances from the inside and outside. It protects the skin from UV rays and air pollution. In addition, the vitamin E contributes to the protection against so-called free radicals. Free radicals are atoms that can damage healthy atoms inside the body. Vitamins E and C are antioxidants. These ensure that the free radicals are switched off. Free radicals are created in the body during metabolism.
Vitamin E is dissolved through fat, which is responsible for protecting cells, blood vessels, organs, eyes and other tissues, in addition, the vitamin is good for the metabolism in the cell.
The recommended amount for vitamin E is 13 milligrams for men and 11 milligrams for women. However, it is recommended to consume more vitamin E when a lot of unsaturated fatty acids are consumed structurally. Think of linseed oil or fish oil. An upper limit for intake has been set at 300 milligrams per day.
Vitamin K is a vitamin that supports the clotting of blood and the formation of bones. Vitamin K is produced by the gut itself and can also be found in green leafy vegetables, dairy, meat, eggs and grains.
- A deficiency of vitamin K is very rare in adults, when this occurs, the cause is often long-term antibiotic use. Furthermore, a deficiency of vitamin K occurs in newborn babies who have not received enough during pregnancy via the placenta or by not yet well-developed intestines that cannot yet produce vitamin K for this reason.
Too much vitamin K
Little is known about the harmfulness of an excess of vitamin K. This is not very common. People on blood thinners or other related medications are advised to consume no more than 100 micrograms of vitamin K per day.
Vitamin K can be found in Popeye Nº2 , Green Metal Nº5 and Green Machine Nº6