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Vitamins | Food Pyramid


Vitamins are necessary

Life can not exist without vitamins. Vitamins are necessary for maintaining the body’s functions. Vitamins are no calories, proteins, minerals, fat and water, but they are necessary for the proper absorption and use of these substances.

Vitamins from food is important

Vitamins are important components of the body’s enzyme systems. If you eat a wide and varied selection of many different unprocessed foods and five servings of fruits and vegetables every day, it should be sufficient.

Vitamin supplements should not replace vitamins from food. Many studies show that vitamins from food are more effective than vitamins from supplements. Most vitamins in supplements have been extracted from natural foods. Vitamin A comes from fish liver oil and the various B vitamins from yeast or liver. Vitamin C is often extracted from rosehips and vitamin E can be extracted from soybeans.

Vitamins: Fat-soluble and Water-soluble

There are two types of vitamins: fat-soluble and water-soluble.

  • Fat-soluble vitamins (vitamins A, D, E and K) can be stored in the body.
  • Water-soluble vitamins (multiple vitamin B and vitamin C) should be replenished every day. Vitamin B12 is an exception and can be stored in the liver for years.

Vitamin C, D and Folic Acid

You probably get a sufficient quantity of several vitamins, but many people don’t get enough of vitamin C, D and Folic Acid so make sure you get enough of these vitamins through your diet.

  • Vitamin C found in fruit and vegetables.
  • Vitamin D found in fish, especially oily fish, fortified milk
  • Folic Acid (Vitamin B9) found in lentils, chickpeas, beans, almonds, nuts, citrus fruits, strawberries, vegetables, whole wheat bread, oatmeal, cereals

Vitamin Supplements

Some people do need vitamin supplements. Pregnant women, nursing mothers, elderly, vegans or those who eat too much processed food, may need vitamin supplements. The vitamin supplements should be taken with meals and never on an empty stomach. The vitamins will disappear rapidly from the body through urine if taken on an empty stomach, especially the water soluble B and C vitamins.

Be careful though with the fat soluble vitamins: A, D, E and K. If you take too much of the fat soluble vitamins, the body will not be able to get rid of the excess through urine. The fat soluble A, D, E, and K-vitamins are stored in the liver and fatty tissues of the body, so you don’t need to consume them every day.

Store your vitamin supplements in a dark, cool and dry place.

Check our list of vitamins for more information on each vitamin.