Soluble in water or fat, they contribute to the well-functioning of our body. Most B vitamins (B1, B2, B3, B5) are required for the functioning of our mitochondria (the energy centers of our cells). We need a daily supply of vitamins to optimize our health.
Vitamin C or ascorbic acid
Main roles: protection against infections, contributes to the absorption of iron, antioxidant, scars, protection of blood vessels …
Sources: in all plants, but especially in citrus fruits, red fruits and vegetables.
This vitamin is fragile during cooking and sensitive to oxidation, we rarely cover its needs. I recommend a natural supplement with Vitamin C.
Vitamin B9 or folic acid
Main roles: amino acid metabolism, DNA and RNA, cell multiplication. Primary during pregnancy and growth, the synthesis of neurotransmitters, which makes it essential for the metabolism of the brain and nervous system.
Sources: green vegetables, fruits (citrus fruits, red fruits, banana, etc.), eggs, meat, seeds.
Main roles: nervous system, carbohydrate metabolism.
Sources: whole grains and seeds, lentils, nuts, oats, potatoes, asparagus, cabbage …
Vitamin B2 (riboflavin)
Main roles: carbohydrate and lipid metabolism, vision, skin and mucous membranes.
Sources: meat and offal, dairy products, egg whites, fish, soybeans, whole grains, spinach, carrots, salads, broccoli, avocados, legumes, dried fruits, sesame seeds …
Vitamin B3 (vitamin PP, niacin)
Main roles: metabolism of enzymes involved in the processing of carbohydrates, lipids and proteins, nervous system.
Sources: meat, fatty fish, milk, eggs, organic meats and brewer’s yeast.
Vitamin B5 (Pantothenic Acid)
Main roles: metabolism of carbohydrates, lipids and amino acids. Skin, hair and mucous membranes.
Sources: mushrooms, organic meats, egg yolk, beer yeast.
Main roles: protein metabolism, neurotransmitter synthesis, neoglucogenesis, hemoglobin formation.
Sources: meat, fatty fish, potatoes, meat, egg yolks, dairy products, cocoa, oranges, bananas, whole grains, legumes, dried fruits and more.
Main roles: metabolism of proteins, carbohydrates and lipids.
Sources: organic meat, meat, beer yeast, oats, egg yolks, lentils, brews, chocolate, dried fruits, bananas, strawberries, apples, cabbage, mushrooms, tomatoes, carrots and more.
Vitamin B12 (cobalamin)
Main roles: red blood cells, cell renewal, nervous system and skin.
Sources: mainly in animal products (liver, meat, poultry, fish, crustaceans, egg yolk, milk, etc.), since its plant form is not absorbed by the body.
Vegans should absolutely monitor their vitamin B12 levels because our reserves can be consumed in 3 years. I advise them to complement each other in this case.
Fat soluble vitamins
Fat soluble, they are stored in our body.
Key Roles: Essential for our metabolism, it plays a role especially in our eyesight, our immune system, cell growth … Vitamin D metabolism is essential. Deficiency can lead to poor absorption of Vitamin D and bone. problems. In case of deficiency, it is better to supplement it with cod liver or animals because it makes vitamin A more digestible. Please note that vitamin A is fragile in light and when cooked.
Sources: animal products retinol (organic meats, fish oil, etc.) and in vegetable carotenoids / beta-carotene (carrots, apricots, sweet potatoes, pumpkin, pumpkin, parsley, spinach, lettuce, etc.)
Essential Roles: Can be provided both through food and through exposure to sunlight and ultraviolet rays. It allows the intestine to absorb calcium and phosphorus, optimizing bone mineralization.
Sources: vegetable oils, fatty fish (sardines, salmon, herring, etc.)
Main role: antioxidant
Sources: oilseeds (wheat germ, sunflower seeds, saffron, etc.), oilseeds, avocados, asparagus, spinach, sardines.
Main roles: blood clotting and calcium fixation on bones.
Sources: green vegetables, fermented vegetables and milk, kiwi, fresh parsley …
According to the book Powerbiotique