Vitamins

Contents

Provitamin A and Vitamin A

Vitamin A is the 1^Era to have been discovered, hence its name.

It is found in free form, retinol, mainly in butter or fish liver, or in the form of its precursor, provitamin A (Alpha & beta-carotene), present in fruits and vegetables.

Beta-carotene is an antioxidant known for its action on cellular aging.

A deficiency in vitamin A can result in intense dryness of the skin and dry hair.

Vitamin B1

Still called thiamine or aneurine, vitamin B1 is a fragile water-soluble vitamin that is not stored by the body.

It participates among other things in the improvement of the absorption of oxygen by the cells, ensures a good functioning of the nervous system and regulates the blood pressure.

Vitamin B1 is mainly present in whole grains.

Vitamin B2

Its scientific name is riboflavin, also known as lactoflavin, it plays an important role in the health of the skin, eyes, nails and hair.

In addition to its power to oxidize glucose, a source of energy, vitamin B2 plays a major role in the growth of children as well as in the health of the skin and hair by ensuring the elasticity and resistance of keratin.

Vitamin B3

Also known as PP or niacin, vitamin B3 is water-soluble and therefore cannot be stored in the body.
The body synthesizes vitamin B3 from an essential amino acid, tryptophan, mainly contained in animal proteins.

Vitamin B3 has, among other things, a vasodilator action, regulates cholesterol and stimulates the synthesis of keratin.

Vitamin B5

Vitamin B5 or pantothenic acid is present in many foods, mainly in eggs, offal and meat.

Its virtues include being anti-infectious, healing, protective and stimulating for the cells, and beneficial for the skin and hair.

It is frequently used in the treatment of hair diseases such as alopecia (reversible hair loss), canitia (premature whitening of hair) or seborrhea of the scalp.

Vitamin B6

The best known vitamin of the B group, also called pyridoxine, it participates in the good assimilation of magnesium, very much appreciated in case of fatigue and stress.

In addition to its preponderant role in the good assimilation of proteins and fatty acids, vitamin B6 maintains a healthy skin and stimulates the synthesis of the keratin constituting the hair.

It is mainly present in meat, poultry, offal (liver, kidneys,...), fish, brewer's yeast, egg yolk and dairy products.

Vitamin B8

Also called vitamin H or biotin, vitamin B8 plays an important role in the beauty of the skin, nails and hair as well as in the assimilation of carbohydrates and lipids.

It plays a protective role on the mucous membranes and skin, and also promotes the synthesis of vitamins B9 and B12.
Vitamin B8 is mainly found in offal, meat and poultry (pork, chicken,...), cereals (wheat and oat flakes) and egg yolk.

Vitamin B9

Also known as folic acid, vitamin B9 is involved in cell reproduction and therefore in general growth and nervous system function.
It is essential for the formation of red blood cells.

Vitamin B9 is present in many foods such as liver, green vegetables like spinach, green beans, lettuce ..., egg yolk, meat, dried or fresh fruit, for example.

Vitamin B12

Vitamin B12, also called cyanocobalamin, has an important role in cell development and DNA synthesis. It also has anti-allergic, analgesic, detoxifying and antidepressant properties.

When used therapeutically, it can help fight against anemia.

Vitamin B12 is found in animal foods such as offal, meat, poultry, fish, shellfish, dairy products and egg yolks.

Vitamin C

Also called ascorbic acid, vitamin C is the most commonly used vitamin as a dietary supplement. Known for its anti-fatigue toning properties, it also plays an important role in strengthening the immune system through its antiviral effect.

Vitamin C also promotes the binding of iron, calcium and vitamin B9 in the body as well as the regeneration of vitamin E. It also has an antioxidant action. Finally, vitamin C is essential for the transport of hydrogen between cells.

Vitamin C is present in fresh fruit, particularly citrus fruits, but also red fruits, as well as mango, melon and apricot. The fruits richest in vitamin C are the kiwi and the acerola cherry.
It is also found in fresh vegetables: green vegetables, tomatoes, red and green peppers, eggplant, radishes and cauliflower.

Vitamin D

Vitamin D is actually a group of 5 vitamins, numbered from 1 to 5, very close to each other. They are actually closer to hormones than to vitamins because they are endogenously produced by the skin and activated by UV rays.

Especially known for its action on the fixation of calcium on bones and teeth, vitamin D is essential to the good development of the skeleton. It also strengthens the immune system and helps regulate the heart.

In general, vitamin D is not very present in food, but animal products contain some vitamin D3, while plant products contain vitamin D2.

Vitamin E

Vitamin E, or tocopherol, is known to be a powerful antioxidant acting on the skin but it has many other actions on the sight, the neurological and cardiovascular system.

It also has an anti-infectious action and strengthens the immune system. Finally, it helps to slow down the oxidation of unsaturated fatty acids, thus preserving their action on the beauty of the skin and hair.

Vitamin E is mainly present in vegetable oils (olive, sunflower, rapeseed...), wheat germ, oilseeds (,oix, hazelnuts, almonds...) and whole grains.

Vitamin K

Like vitamin D, vitamin K is a group of chemical compounds, the "quinones", numbered from 1 to 6. It plays an essential role in coagulation and bone mineralization. Without it, the body would be prone to hemorrhage at the slightest wound, unable to repair torn blood vessels on its own.

Mainly synthesized by the body itself, vitamin K is nevertheless very present in the diet and particularly in green vegetables, animal livers, eggs, dairy products, some fruits (tomato, banana, orange...) or even some cereals (oats, corn...).