Important facts about vitamins!

Alex - 28. February 2022
There are many misconceptions about vitamins. Which ones do we really need? Are all vitamins really lost during cooking? Is it even possible to take too many vitamins and are substitutes harmful? One thing is certain: we need vitamins for a healthy organism and to feel fit. But what is true about the many myths that still haunt the web and were our grandmothers right after all?

For example, it is widely believed that vitamins can even be harmful. What is the truth of this? Aren't all vitamins automatically excreted as soon as they are processed? Do vitamins really make us more resistant? We have compiled the most important facts about vitamins for you. So you can shine with your knowledge and provide your own body with the best possible care, not only in the cold season, but all year round.
Vitamin D is a vitamin that is incredibly important and the supply of it is most neglected. Did you know that asthmatics, for example, have very low vitamin D levels? This has been proven in studies in the USA. Inflammatory processes are given free rein with a vitamin D deficiency and can thus trigger the dreaded asthma attacks, among other things.

But a general susceptibility to infections also occurs more frequently in people who do not consume enough vitamin D. What can be done about it? The first thing to do is to have the value in the blood determined. You should never take vitamins just like that, because yes, there is indeed "too much" of vitamin D. If there is a deficiency, the doctor can prescribe high doses of vitamin D. Otherwise, it is enough to take it once a week. Otherwise, it is enough to have a fish day once a week, preferably with fatty fish. If you don't like fish, you can use algae products to ensure your vitamin D supply.
Vitamin C makes you awake and alert. Our grandparents already knew that, and it's true. Numerous studies have proven this and therefore you should make sure that you always take enough vitamin C. You automatically think of citrus fruits, but that is far from the only source of vitamin C. There are so many more! There is so much more! Kiwi in particular contains a lot, but sea buckthorn is also totally underestimated.

Sea buckthorn, for example, contains 10 x more vitamin C than a lemon. But vegetables such as peppers and parsley, but also kale, are excellent sources of the vitamin. By the way, there is no such thing as too much vitamin C, or hardly any. A good supply of vitamins, not only vitamin C, can be obtained by eating vegetables and fruit several times a week. Then there is no need for supplementary preparations. Speaking of supplementary preparations. Are they harmful?
Many people advise against taking vitamin supplements because you can get the best supply through your diet. This is partly true, but only if you prepare the food properly. Many vitamins are actually lost during cooking and the good ingredients fall by the wayside. However, it is not advisable to simply take any combination preparations if you are not sure whether your diet is sufficient.

You can have almost the entire range of nutrients checked in your blood, and you should have this done before you reach for any vitamin products. Even if it costs a little, it should be worth it, because not all values are paid for by the health insurance. So go ahead and have a check-up and then eliminate the deficiencies, if any. Partly with nutrition and, if necessary, partly with preparations that the doctor or pharmacy can recommend.
What is actually true about the rumour that frozen fruit contains many more vitamins than fresh? Or vegetables? It's partly true, depending on where the produce comes from. If it is on the way for weeks on ships, many nutrients are lost, of course. Too long storage also causes many nutrients to disappear. Therefore, one should make sure to buy according to season if possible. Blueberries, strawberries, some vegetables are only available in summer and autumn.

That's where you buy them. In winter, you buy oranges and lemons and winter vegetables. As for frozen produce, yes, it's true, they often contain even more vitamins and nutrients because they are processed and flash-frozen directly after harvesting. This way, the nutrients are largely preserved. Now it's just a matter of not overcooking them! Most of the vitamins are lost above 60 degrees. Minerals, however, are not.
Many have heard that there is no such thing as too much nutrients, but this is really not true. As mentioned earlier, it is never a good idea to take just anything. Many vitamin and mineral combination products may contain substances you don't need. Iodine is an example. Iodine is important for the thyroid gland, but some people, especially patients with Hashimoto's disease, should not take iodine, at least not in the form of supplements. It is essential to seek advice from your doctor!

Therefore, really have your blood checked and discuss with your doctors which supply is sensible and which you should rather avoid. Unfortunately, there are studies that show that an oversupply of certain vitamins can even lead to cancer. You should know this before you take anything. Just because it is freely available does not mean that it is good and healthy for you.
Vitamin B is also often neglected. But again, before taking any supplements, please have them checked to see if there is a deficiency at all. This costs about 30 euros, but it should be worth it. Vitamin B plays a decisive role in cell formation and is also important for our nerves. In our hectic everyday lives, we really need them, so this important vitamin should not be underestimated.

Fish, meat and eggs contain a lot of vitamin B and its relatives, i.e. B6 and B12. Vegans can get the vitamin from kale, broccoli, whole grains and pulses. Millet is a particularly valuable supplier. At the same time, these foods provide you with valuable minerals. By the way, you can do little wrong with food here. But don't just take any vitamin B complexes if there is perhaps no deficiency at all.
Children and older people need more vitamins. What is there to that, is it true? Yes. Children are growing and therefore need appropriate nutrients. But here, too, you should of course discuss with your paediatrician which vitamins and minerals are important and necessary, and with children you should not immediately reach for preparations that are available in bulk in drugstores.

In older people, deficiencies are usually caused by diet. In old age, people are simply not as hungry and it can happen that important nutrients are missing. Here too, however, one should discuss with the specialist which nutrients are absolutely necessary! It cannot be stressed often enough that you should never take any kind of medication just because your neighbour thinks it is good.
What is actually true about the rumour that it is better to prepare vegetables in the microwave than to boil them? Is it true? In fact, it has been found that cooking in the microwave preserves more vitamins than boiling. In general, however, food can and should be prepared on the cooker. There are now so many appliances that make gentle cooking easier.

The rule is simple, from about 60 degrees cooking temperature all important vitamins are lost. Therefore, simply make sure that this temperature is not exceeded. You should also not cook vegetables in water, because this rinses out the vitamins and they are then lost despite the low temperature. Steam gently to preserve all the valuable vitamins in the vegetables.
But how do we provide ourselves with everything our body needs without supplements? There are so many sources on the internet now that tell you what your diet should look like so that you really take in everything important that you need. Everybody's everyday life is different, so you can never say that you need this and she needs that in order to be optimally supplied.

A woman who works in an office, for example, needs completely different nutrients than someone who works physically hard in construction. Accordingly, you can put together an individual plan that suits you perfectly and, above all, fits your life circumstances. Simply do your own research, have your blood checked to see if anything is missing and then put together a nutrition plan.
How do I actually recognise that I might be missing something? You notice when you are suddenly no longer as efficient. When your nerves are on edge more often than before. You feel exhausted even after slight exertion. When you sleep less well than before and simply don't feel fit during the day. We should simply learn again to listen more to our feelings, to our body sensations.

So if you notice that you are not getting fit properly, the first thing you should do is go to the doctor. Have a check-up. Have your heart checked at the same time. The blood values clearly show where something is missing and what is missing. Then react accordingly. Reduce stress, do more sport and eat healthier. It really is that simple.
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