Most Significant Vitamins
Emilia Szymańska
2026-03-21
3 min. read
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Vitamins are chemical compounds, the lack of which makes proper body function impossible. They are not produced by the human body, therefore they must be supplied from external sources, through food. They can be divided into two main categories: fat-soluble and water-soluble. This is an indisputable fact.
B vitamins and other water-soluble vitamins
Water-soluble vitamins belong to the group of vitamins that can dissolve in water, including B vitamins, vitamin C, and vitamin H (biotin). Among the B vitamins are thiamine, riboflavin, pantothenic acid, vitamin B6, folic acid, vitamin B12, and vitamin PP. These vitamins are primarily found in animal products, often in starches and carbohydrates, but can also be found in some plant products. Each of these vitamins has a unique function in the body. For example, thiamine plays an important role in the metabolism, supporting the conversion of glucose. Riboflavin has a positive effect on hair growth, skin, and nails. Pantothenic acid helps fight infections and regulates the metabolism of fats, carbohydrates, and proteins. Vitamin B6 supports the nervous system and is involved in the production of red and white blood cells. Folic acid plays an important role in preventing congenital malformations. B12 is essential in the formation of red and white blood cells and improves memory and concentration. Vitamin PP regulates blood sugar levels and cholesterol levels and is involved in the oxidation and reduction processes in the body.
Ascorbic acid and Biotin
The primary sources of these essential nutrients are various kinds of fruits and vegetables such as legumes, citrus, lemon, aronia, spinach, broccoli, cabbage, tomatoes. Their main function is to fortify the human immune system. Ascorbic acid is a potent antioxidant, thus it diminishes the harmful effects of free radicals. Additionally, it aids in the production of collagen and proteins. Biotin is present in both plant and animal products. Its sources are for instance wheat grains, onions, pork, chicken. Its function is to support thyroid function, nurture skin and hair, and facilitate the synthesis of amino acids, proteins, and fatty acids.
Vitamins A and D - indispensable nutritional components
Fat-soluble vitamins such as vitamin D and A are key nutritional components. Vitamin A is present in animal products such as milk, butter, and meat, as well as plant products like avocado and Brussels sprouts. This vitamin promotes growth, enhances the appearance of the skin, and supports vision. Furthermore, it has a significant impact on the body's immune system. Vitamin D is produced by the body under the influence of sunlight, but it can also be found in food items such as seafood, dairy products, and egg yolk. The primary role of vitamin D is maintaining proper bone and teeth development.
Tokoferol and phylloquinone
Tokoferol, primarily derived from vegetable oils, grain sprouts, nuts, and eggs, plays a crucial role in counteracting aging processes. Its potent antioxidant properties enable it to catch free radicals and facilitate quicker skin regeneration after injuries. Phylloquinone, present in animal products like pork or egg yolk, as well as in vegetables such as cabbage, spinach, broccoli, and lettuce, plays a significant role in bone tissue formation. It prevents excessive bleeding through improved blood clotting and exhibits antibacterial properties.
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