Vitamins are essential nutrients for staying healthy . They are involved in many bodily functions : growth and development of the skeleton, proper functioning of the nervous, muscular and immune systems. With the exception of vitamins K and D, our body is unable to produce these micronutrients , so it is very important to get them through food , hence the importance of diversifying our dietary intake . And great news, they provide no calories !
They are divided into two families: fat-soluble and water-soluble. These vitamins have different storage properties and affinities —which may seem insignificant, but it will have a significant impact on their impact and activity on the body.
Fat-soluble vitamins
Fat-soluble vitamins, as their name suggests, dissolve in fats and oils , not water. These include vitamins A, D, E, and K. They can be stored and accumulate in the body for long periods of time, so their consumption is not essential on a daily basis .
Their absorption will be modulated according to the diet . The more fat a diet contains, the more quickly these vitamins will be assimilated. This is one of the consequences of this consumption: in addition to assimilating fats, fat-soluble vitamins consumed in excess can have harmful effects on health: it is then all a question of balance .
They are found in animal oils (cod liver oil), vegetable oils (wheat germ oil, sunflower oil, avocado oil, etc.), oily fish (mackerel, salmon, tuna, etc.), animal products (egg, chicken, liver, beef, etc.) but also in aromatic herbs (basil, thyme, parsley, etc.) for vitamin K1, for example.
However, getting each of these vitamins is essential because their functions in our bodies are specific. For example, vitamin A is essential for vision and skin health, while vitamin D is necessary for calcium absorption and bone health.
Metabolic disorders or a low-fat diet are a risk for the appearance of deficiencies that can cause dangers to your health through chronic fatigue, muscle pain or even the appearance of certain diseases (osteoporosis, neurological deficits, anemia, etc.).
With all that they can cause in case of excess or deficiency, it is important to consume them sparingly , by eating one oily fish per week for example and limiting the quantities of oil.
A little handy tip, you can use an oil sprayer, which will help you use the right amount for your meal!
Water-soluble vitamins
Water-soluble vitamins are dissolved in water and include B vitamins and vitamin C. Unlike other vitamins, these vitamins are not generally stored by the body . They are eliminated through urine when they are in excess, so their daily intake is essential and will depend on many factors.
Provided by food or food supplements, their availability depends on the conservation, preparation of food or even their cooking, which are risks of destruction, thus reducing nutritional diversity.
They play an important role in many of the body's functions: energy production, formation of red blood cells, maintenance of a healthy immune system . They are found in fruits and vegetables (broccoli, spinach, pineapple, peppers, kiwis, etc.) particularly for vitamin C, animal products (meat, eggs, offal, etc.) and legumes for certain B vitamins.
Unlike fat-soluble vitamins, it is important to consume them daily as fatigue, dry skin, depression, or even mental confusion can be causes of insufficient intake of these vitamins. Some diseases can also be caused by deficiencies in water-soluble vitamins, so it is advisable to adopt a diet with 5 fruits and vegetables a day and to include legumes in your meals to stay healthy.
Despite their differences in solubility, storage, and even consequences in the event of deficiencies , vitamins are grouped together by their crucial role in our health and well-being. Including a variety of foods in your diet is essential to ensure an adequate intake, which can be supplemented by food supplements for greater ease.
