Vitamins in nutrition

Most vitamins we get from our diet. People are not able to vitamins to create itself. There are a few exceptions. Vitamin K and D can be created by the body. Vitamin B and A can also make the body itself, but there is the amino acid tryptophan or beta-carotene for need from food.

Who eat sufficient and varied (see the food pyramid), gets all the vitamins within which daily are needed. But not everyone can get enough vitamins from food. A supplement for these groups is desirable.

The following is an overview of the different (pro) vitamins and their natural resources. Per vitamin is for some relevant products the quantity as a percentage of the recommended daily allowance (RDA) is displayed.

Beta-carotene
Beta carotene is found in (dark) green leafy vegetable and carbon species. Carrots also contain a lot of beta-carotene, like mangoes and tangerines. Beta carotene gives the characteristic colour to orange and yellow fruits and vegetables.

Vitamin A
Important sources for vitamin A are liver, fish, (half) whole milk and milk products and butter. Fruits and vegetables contain beta-carotene, which the body is converted to vitamin A as needed. in addition, in Netherlands vitamin A added to margarine, low-fat margarine and cooking products to the level of butter.

Liver contains large amounts of vitamin a. the Health Council Therefore recommends that pregnant women not to eat liver. Example: 75 grams beef liver contains over 27,000 micrograms of vitamin A, nine times as much as the safe upper limit of 3000 micrograms per day!

Vitamin B1
Most foods have a low content of vitamin B1. The main sources of this vitamin are pork and grain products.

Vitamin B2
Important sources of vitamin B2 are milk (products), meat (were), vegetables, fruits and grain products.

Vitamin B3
Vitamin B3 has starred in various foods: meat and fish, cereals, vegetables and fruit. In addition, the body can make vitamin B3 partly from the amino acid tryptophan (a building block of proteins).

Vitamin B5
Vitamin B5 comes in many different foods for meat, fish, eggs, potatoes, milk (products), vegetables and fruit.

Vitamin B6
Good sources of vitamin B6 are meat, eggs, fish, cereals, potatoes and legumes. Vegetables, milk and cheese contain vitamin B6 in smaller quantities.

Vitamin B8
Vitamin B8 comes in many different foods, including eggs, milk, soy products, nuts and peanuts.

Folic acid (vitamin B11)
Folic acid is found in green vegetables, fruit, whole grain products and to a lesser extent in milk and milk products.


Vitamin B12
Vitamin B12 occurs only in foods of animal origin. Vegetarians, vegans, but surely there should be extra careful that this vitamin is present enough in their diet. If not, are supplements necessary.

Vitamin C
The main sources of vitamin C are vegetables, fruit and potatoes.

Vitamin C in food is sensitive to heat. The vitamin C is declining as a result of (long-term) cooking and during storage at a relatively high temperature. After opening a bottle or Pack sap takes the vitamin C content. For acid juices (such as orange juice) continues the decline limited to about two percent per day. By shaking more vitamin C can also be lost.

Vitamin D
The main source for vitamin D is sunlight. At large exposure to sunlight makes the body for most adults enough vitamin D in the skin. Children under four years of age need extra vitamin D needed.
Vitamin D occurs naturally only in foods of animal origin. These foods contain, however, generally very little vitamin d. a exception is oily fish (such as salmon and mackerel); they contain slightly more vitamin d. In Netherlands is vitamin D to margarine, low-fat margarine and cooking products added.


Vitamin E
Vitamin E is found in vegetable oils and in plant products such as cereals, nuts, seeds, vegetables and fruits. Animal products are relatively low in vitamin e.

Vitamin K
The body is itself able to make vitamin K to. In addition we also get vitamin K from food. Vitamin K occurs mainly in spinach, broccoli and oils.