What are vitamins used for?

Via multiple mechanisms of action, vitamins play numerous roles that contribute to the proper functioning of the human body. Vitamins are numerous and we distinguish in particular vitamin A, having a role in growth and vision in particular, group B vitamins helping in numerous reactions of production (anabolism) or destruction (catabolism) of materials, the vitamin C promoting the absorption of iron and entering into the synthesis of blood cells, vitamin D allowing the absorption of calcium and its fixation to strengthen bones, vitamin K, which contributes to blood coagulation... "It does not There are no vitamins more essential than others. They are all important. On the other hand, there are vitamins which are more affected by deficiencies than others. This is the case for vitamin D, vitamin C. vitamin E and vitamin B9".

What are the benefits of vitamins?

► Vitamin A (retinol or beta-carotene) plays an important role for vision, skin cell renewal and the immune system.

► B group vitamins refer to all eight B group vitamins.

► Vitamins B1, B2, B3, B5, B6, and B8 are involved in energy production. “Vitamins B1, B2, B3, B5, B6, B8 transform the proteins, lipids and carbohydrates that we eat into energy”.

► Vitamin B9, or folic acid, is involved in cell division. “It is a very important vitamin for women,” assures our specialist, “because almost one in two women lack it, which can cause fetal malformations during early pregnancy in a deficient woman.”

► “Vitamin B12 is also involved in cell divisions like B9,” she adds. It also contributes to the proper functioning of the brain and nervous system. Vitamins B9 and B12 also participate in the formation of red blood cells.

► Vitamin C has antioxidant properties that fight against cell aging. It helps with healing and strengthens teeth and bones. “Very valuable in winter, it also strengthens the immune system.

► Vitamin D “This absolutely essential vitamin serves to fix calcium in the water. It has a valuable role in immunity and the prevention of cancer,” underlines the nutritionist. “We also noticed that many patients who developed a severe form of Covid-19 were vitamin D deficient, unlike those who developed a mild form.”

►Vitamin E helps protect cell membranes and thus helps slow down skin aging. “Vitamin E also has antioxidant properties. It is very useful in limiting the oxidation of cholesterol in the blood, the primary risk factor for the formation of atherosclerotic plaques, the cause of many cardiovascular diseases,” adds our expert.

► Vitamin K “is mainly involved in the coagulation process”. It also participates in bone mineralization and cell growth.

Vitamins and diet

Aside from vitamins K and D that the body produces, the others are provided by food, hence the importance of having a balanced diet to avoid deficiencies.

► Vitamin A “It is enough to put colored vegetables on your plate to cover a large part of our daily need for beta-carotene”. Vitamin A is found in vegetables (carrots, sweet potatoes, winter squash, peppers, etc.). It is also present in foods of animal origin such as liver, fish oil, eggs and dairy products as well as butter.

► Group B vitamins: mainly in whole grains, fish, poultry, seeds and pulses. Vitamin B9 is found mainly in green vegetables (spinach), cabbage, liver and oilseeds. Vitamin B12 is mainly present in foods of animal origin, meat, fish and eggs. “It only takes two eggs to cover your daily B12 requirement,” specifies the nutritionist.

► Vitamin C: mainly provided by citrus fruits, kiwis and mangoes. "I very strongly recommend drinking orange juice in the morning, either home-pressed or bottled - bottled orange juice contains almost as much vitamin C as home-pressed juice. This action will cover 70% of our daily needs for vitamin C. People have negative preconceptions about bottled orange juice and this is wrong because there is no added sugar and it is a guaranteed supply of vitamin C and of hesperidin (another rare anti-oxidant), first thing in the morning. It is therefore very useful for tone and immune defenses! Vitamin C is also found in some raw vegetables (peppers, cabbage, horseradish)

► Vitamin D: “It is found in fatty fish (sardines, herring, mackerel and salmon) which should be consumed two to three times a week”. Our expert also recommends consuming a teaspoon of cod liver oil per day. Note: vitamin D is the only vitamin that our body is capable of synthesizing under the action of the sun.

► Vitamin E: mainly provided by oil, almonds, hazelnuts. “You should consume one to two spoons of oil per day. Note also that a nice handful of 23 almonds covers 65% of an adult's daily vitamin E requirement; this is exceptional,” explains the specialist.

► Vitamin K: is present in green vegetables, egg yolk and cereals.

When to take vitamins?

In winter it's good to take a little vitamin treatment for a month or two. We are thus certain to fill our reserves. I recommend a complete vitamin formula with between 10 and 12 vitamins per daily intake.

In detail, she identifies three situations in which it is important to supplement: ► Vitamin B9: "Any woman wanting to become pregnant must absolutely supplement with vitamin B9 so as not to lack it from the first days of pregnancy." ► In vitamin B12: "Vegans must supplement with vitamin B12 because it is mainly found in foods of animal origin."► In vitamin B1: "The only cause of severe vitamin B1 deficiency is by-pass ( bariatric surgery performed in people suffering from massive obesity) in the absence of supplementation.