Back to school is the time to stock up on vitamins to put your body back to work and prepare it for the cold seasons. In France, the reduction in consumption of fruits and vegetables is leading to more and more insufficiencies and deficiencies. We share with you the vitamins not to neglect for the end of the year.
Vitamin A allows healthy growth and the maintenance of a good immune system. It plays a significant role in vision. Its antioxidant properties provide benefits to the skin and hair.
This vitamin is present in particular in large quantities in fruits and vegetables such as oranges, plums or pineapple.
Vitamin B1 (thiamin)
Vitamin B1 plays an essential role in carbohydrate metabolism. It is this which transforms food into energy and is responsible for digestion. It is a vitamin that cannot be synthesized by the body and therefore must pass through the diet.
It is found in brewer's yeast, sunflower seeds or even wheat and soy germs.
Vitamin B2 (riboflavin)
Very similar to vitamin B1, vitamin B2 is also important in metabolism and in particular in the oxidation of glucose which allows energy to pass through the body. It maintains the nervous system, good red blood cell count, vision, iron metabolism and reduces fatigue.
A B2 deficiency manifests as severely chapped lips and corners of the mouth, oily skin, and sore throat.
B2 is found in large quantities in organ meats and in certain condiments, in particular nutritional yeast. In smaller quantities, it can be found in dairy products, eggs, and oilseeds.
Vitamin B3 (niacin)
Also called niacin, vitamin B3 allows the release of energy in the body and healthier skin. It reduces cholesterol levels in the blood, renews cells and stimulates sexual energy.
Vitamin B3 is found in white meats, fatty fish (salmon, tuna), lentils and peanuts in varying amounts.
Vitamin B5 (pantothenic acid)
Vitamin B5 is also called “anti-stress vitamin”. It would be at the origin of the regulations of adrenaline, insulin and porphyrin. A vitamin B5 deficiency leads to widespread fatigue in the body.
Foods such as dried shiitake mushrooms, liver, or breakfast cereals contain B5.
Vitamin B6 (pyridoxine)
It is the vitamin that has a very beneficial action on memory, anxiety, depression and premenstrual disorders. It relieves stress by producing serotonin and dopamine and contributes to the strengthening of the nervous system and good immunity.
This vitamin is found in white meats, fatty fish, rice and eggs.
Vitamin B8 (biotin)
Also responsible for the production of energy, B8 also actively participates in the maintenance of hair and the proper regulation of the skin. A deficiency in B8 leads to skin problems, conjunctivitis or muscle cramps.
B8 is found in the following foods: egg yolk, liver, banana, mushrooms or brewer's yeast.
Vitamin B9 (folic acid)
Vitamin B9 allows the production of white and red blood cells. A deficiency in B9 results in anemia, muscle cramps, fatigue or headaches.
Foods such as cabbage, spinach, oranges, pulses, liver or brewer's yeast contain vitamin B9.
Vitamin B12 (cobalamin)
Vitamin B12 is involved in the synthesis of DNA and RNA, allows the production of new red blood cells and allows neurological connections. A deficiency in B12 can have very serious consequences because it is difficult to overcome.
Due to soil depletion, B12 is not found in plants. This vitamin is injected into livestock and added to some processed products. We therefore find B12 in meat. Vegetarians and vegans must supplement themselves with B12 to avoid a deficiency.
Vitamin C allows the formation of collagen which contributes to the proper functioning of the skin and joints. It releases oxidative stress and reduces fatigue. It is found in the oxygenation of tissues and muscles which allows the toning of the latter.
Fruits and vegetables contain vitamin C, especially black currants, parsley, peppers, and melon.
Vitamin D3 (cholecalciferol)
Vitamin D3 contributes to bone strengthening in adults and good growth in children, the absorption of calcium, phosphorus and good immunity. It is formed in the body with the action of the sun on cholesterol, but in the cold season it is sorely lacking in the body.
It is found in fatty fish or dairy products.
Vitamin E is a powerful antioxidant that protects the body from stress. It contributes to the proper functioning of immune function, skin and memory. A deficiency of this vitamin can cause muscle fatigue during exercise.
Vitamin E is found in sunflower oil, margarine, peanuts and whole grains.
Vitamin K helps maintain healthy bone tissue. It has an anti haemorrhagic action and prevents cardiovascular diseases.
Here are some examples of foods rich in vitamin K: cooked cabbage, boiled spinach, chard, parsley, salad (lettuce, escarole), or even asparagus.
How to choose your Multivitamins?
Each vitamin can be found on the market but their dosage varies. Some vitamin levels will need to be monitored and others need to be consumed more. Multivitamins often fall victim to unwanted additions, such as excipients.
The ideal is to choose a product containing exclusively vitamins that meet specific needs.
Also pay attention to the origin of your production. Some Multivitamins are counterfeit and do not help the consumer's health in any way.