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Vitamins are organic compounds that are essential for the functioning of the body, the growth of cells, tissue regeneration and conservation of disease resistance.

They themselves do not constitute a source of energy for our body but are involved in important biochemical processes.

Vitamin A (Retinol)


Often called the vitamin of the eye, it is essential for the proper functioning of our eyes because it is the creator of light-sensitive pigments in the retina. Without it the eye cannot adjust to darkness. This is called night-blindness. It is also essential for protecting the epithelium and for bone and tooth health. It helps protect the mucous membranes, thereby increasing our resistance to respiratory infections.


It is a very important antioxidant; our body produces it from beta-carotene. A natural medicine for thyroid over activity. It is recommended for mothers since it helps lactation. It is most potent when used in conjunction with B complexes, vitamin E, calcium, phosphorous and zinc. Zinc is necessary because it helps the liver clean itself of vitamin A.

Vitamin A is found in egg yolks, milk, sea fish, and liver.

Vitamin E (tocopherol)

It’s most important physiological role is to bind aggressive free radicals.

03This makes it the strongest of the antioxidant vitamins. Various studies have shown that it has positive effects on the immune system and plays an important role in cancer and cardiovascular disease prevention, treatment, and recovery after stroke as well. Contributes to the inhibition of aging processes. Is an antidote to prostate cancer. Has positive effects on the nervous system, including brain and memory performance. Prevents or slows the development of atherosclerosis. Is

an integral element in cell respiration and plays an important role in protein metabolism.

  • Protects and strengthens cell membranes.
  • Inhibits the clotting of blood.
  • Relieves the pain of shingles.
  • Relieves calf and leg cramps.
  • Stabilizes menstrual disturbances and is used in infertility treatment.
  • Menopausal symptoms can be reduced or eliminated with vitamin E.
  • Is most effective in combination with vitamin C.

Natural vitamin E is twice as effective as the synthetic version because it more readily absorbed into the human body. Vegetable oils, cereals, cereal sprouts, walnuts, hazelnuts, almonds, wheat germ, vegetables, fruits, meat and egg yolks are major sources of vitamin E.

Vitamin D (Calciferol)

  • Plays an important role in the body’s absorption and incorporation of calcium and


  • phosphorous.
  • It is essential in the process of bone formation, in the development of healthy bones and bone metabolism, and in osteoporosis prevention.
  • It is necessary for the healthy functioning of muscles and the nervous system.
  • Regulates the maturation of epithelial cells.

Our bodies can produce it with the help of sunlight. We can also get it from by the consumption of fish oils, liver, egg yolks and dairy products.

Vitamin K (Phylloquinone)

There are two distinguished types of vitamin K. One that is produced by plants (K-1), and

06one that is produced by bacteria (K-2).

  • Essential for blood clotting therefore without it we could bleed to death from even a scratch.
  • It helps prevent internal bleeding and reduces excessive menstrual blood loss.
  • It is important for healthy bones and prevents osteoporosis.

Main sources: spinach, spinach, kale, parsley, broccoli, liver.

Vitamin B1 (Thiamine)

  • Plays an important role in the carbohydrate metabolism and in energy


  • maintenance of the nervous system.
  • It is necessary for intellectual, muscle and kidney performance and good heart function.
  • Essential in breaking down carbohydrates and alcohol.
  • Effective against constipation because it is a mild diuretic. Help is the treatment of shingles and in pain relief after dental operations.

Tiredness, fatigue, insomnia, headaches, palpitations, irritability, memory-impairment and depression are signs of lack of vitamin B1.

Daily consumers of alcohol have vitamin B1 deficiencies because alcohol removes it from the body.

It is found in nuts, meat, liver, legumes, yeast and cereals.

Vitamin B2 (Riboflavin)

  • Plays an important role in the functioning of enzymes, helps cells produce energy


  • and certain hormones in the body.
  • Essential for cellular respiration, the total metabolism, breakdown of fatty acids and detoxification.
  • Has a positive impact on growth and reproduction, causes us to have healthier hair, skin, and nails.
  • Strengthens our immune system, improves the healing process of skin injuries, and lessens the frequency of migraines and their stress/anxiety symptoms.
  • Cures mouth, tongue and lip infections. If someone uses contraceptive medication in pill form, they need a higher intake of vitamin B2.

Dairy products, meat and vegetables, whole grains, liver, egg yolks, yeast and peanuts contain vitamin B2.

Vitamin B3 (Nicotinamide)

  • Has immune strengthening and cancer preventing effects.


  • It is a skin beautifying and brain function improving vitamin.
  • Essential to the functioning of enzymes involved in cell respiration.
  • Reduces the risk of cardiovascular diseases and helps the correct function of skin, nervous and digestive systems.
  • Is a vasodilator, circulatory inducer and reducer of arthritis, depression and cholesterol.
  • Prevents migraine headaches, ulcer pain and helps eliminate bad breath.
  • Has a curative effect on diarrhea and dermatitis. It cures skin inflammation caused by light sensitivity.
  • Vitamin B3 can play a role in the curing of patients suffering from schizophrenia, hallucinations, depression, memory loss, emotional instability and neurosis.
  • Lack of it induces negative personal characteristics.
  • It beautifies the skin, and promotes the appropriate use of calories.

Can be found in mushrooms, rice, dairy products, meats, yeast and cereals.

Vitamin B5 (Pantothenic acid)

  • Has a central role in carbohydrate, fat, and protein metabolism.


  • Is a very important component of enzyme activity?
  • It’s most significant role is in helping the communication between nerves and regulation in the production of certain stress hormones
  • It facilitates the construction of the epidermis, has effects on hair growth and plays a vital role in adrenal gland function.
  • It is used in hair care products because it protects the hair from a variety of damage.

It can be found in most foods but its main sources are pulses, meat, liver and cereals.

Vitamin B6 (Pyridoxine)

The women’s vitamin.


  • It is essential in the transformation process of proteins.
  • Based on recent scientific research there is a high probability that it plays a role in the forming of collagen, which is an integral element of bones.
  • It is involved in the regulation of metabolic processes and is essential for the proper function of the nervous system, skin metabolism, formation of blood cells and antibodies.
  • It helps prevent the formation of nerve and skin diseases, reduces muscle cramps (during the night), and is a natural diuretic.
  • Is useful in reducing vomiting in babies.
  • It plays an important role in lessening symptoms such as pregnancy vomiting and pre-menstrual tension.

The main sources of vitamin B6 are liver, meat, dairy products, egg yolks, yeast, vegetables, nuts, peanut and sunflower.

Vitamin B12 (Cobalamin)18

  • Is necessary for the building of red blood cells, cell division and protein utilization.
  • Can only be found in meats.
  • Improves appetite, promotes weight gain.
  • Keep the nervous system healthy, reduces irritability, and improves circulation, memory and balance.
  • Can be used for treating depressed growth in children.
  • Calcium is needed to help its perfects absorption.

Its main sources are meat, liver, fish, dairy products and eggs.

H-vitamin (Vitamin B7, Biotin)


  • Is a vitamin that ensures the health integrity of the body.
  • Plays a key role in protein, carbohydrate, amino acid metabolism and cholesterol.
  • Stabilizes blood sugar levels because it helps the body turn sugar into starch.
  • It helps in burning fats.
  • Strengthens and beautifies hair and nails, relieves muscle pain and helps in lessening pimples and rashes.

Best sources of biotin are egg yolks, yeast, liver, kidneys, cauliflower, tomatoes, nuts and nuts and chocolate.

Folic Acid (Vitamin B9)



  • Is essential for red blood cell formation, proliferation of cells in the body, the metabolism of amino acids and nucleic acid synthesis.
  • It improves the efficiency of iron absorption.
  • Plays an important role during pregnancy because the final process in the growth of the embryo’s spine needs folic acid to complete properly.
  • Folic acid works in collaboration with vitamin B12 in a way that both compounds become biologically active through their chemical reaction to one-another. It plays a major role in growth and is responsible for beautiful and healthy skin.
  • The heat and the light quickly demolish it, so people who eat only cooked food often have a deficiency.
  • Cooking, especially overcooking destroys 80% of folic acid.

Can be found in vegetables, leafy greens (mostly spinach), fruit, liver, yeast, egg yolks, whole grain wheat and rye flour.

Vitamin C (Ascorbic acid)


The Nobel Prize-winning Hungarian scientist Albert Szent-Gyorgyi is associated with its discovery.

Out of all the vitamins it is the best known and most abundantly needed.

  • In particular it strengthens the immune system since its antioxidant effect enhances the body’s resistance to cold and infectious diseases.
  • Cures infective gingivitis and periosteum root disease.
  • Ensures protection from cardiovascular and cancer diseases.
  • Reduces blood pressure and cholesterol, prevents blood clots from forming.
  • It is important for cell respiration, enhances wound healing and accelerates the rebuilding of connective tissue.
  • Facilitates the absorption of iron and encourages the maturation of red blood cells with the help of folic acid and vitamin B12.
  • Provides protection against cataracts.
  • Natural laxative.
  • It helps in the prevention and treatment of colds.
  • The consumption of oral contraceptives, stress, and cigarette smoke increase its clearance from the body.
  • Protects us from the harmful effects of toxic chemical substances found in our environment.
  • The majority of trace elements cannot fulfill their duties without the presence of a sufficient quantity of vitamin C.
  • Bioflavonoids help the absorption of vitamin C so it is absolutely necessary to consume natural products.

The main sources of vitamin C are citrus fruits, rosehips, paprika, and sea buckthorn.



Has been used for coloring ever since the mid-nineteenth century.

Vitamin A is the pro-vitamin (live vitamin) of beta-carotene. This means that vitamin A is formed by it.

  • Beta-carotene is the main source of vitamin A because excess amounts are stored by it. Some research indicates that a beta-carotene-rich diet may lessen lung, skin, stomach and colon cancers.
  • Reduces cardiovascular disease incidence rates and has a good effect on the cholesterol level.
  • Vitamin C together with a higher dose of beta-carotene plays a role in cataract prevention.
  • Because of its antioxidant activity it protects the body against the harmful effects of free radicals.
  • Supports the immune system and helps maintain eye health.
  • Contributes to the health of nails, hair and skin.
  • It is essential for healthy growth and helps the epithelium of the normal development of bones and teeth.
  • During pregnancy and lactation the demand for vitamin A is significantly increased which can be supplemented by the consumption of beta-carotene.

Main sources: carrots, spinach, broccoli, mangoes, peaches, cantaloupe, pumpkin, egg yolks.



Belongs to the carbohydrate group.

  • Assists the function of joints (that are exposed to friction), the regeneration of cartilage and the healing of damaged joint tissues as well as preventive functions.

Since the body doesn’t produce glucosamine its regular intake is essential.

Small quantities can be found in most foods. Seafood (including shells of marine animals) has the richest source of glucosamine.



Is a pigment that belongs to the carotenoid family of pigment.

Statistical and research data shows that it plays a role in preventing cancer development…

  • Has significant antioxidant effects.
  • Plays an important role in preventing chronic disease including prostate cancer, heart disease and prevention of blindness in old age.
  • Reduces the visible signs of premature aging.
  • May protect the stomach and digestive system against cancers.
  • Facilitates communication between cells, is involved in cholesterol metabolism, cell growth and regulation.
  • Lycopene prevents the oxidation of LDL cholesterol, which causes arteriosclerosis, thus cardiovascular disease in humans.
  • Inhibits cataract diseases and the risk of the degeneration of the macula.
  • It protects the skin from harmful UV radiation.
  • Its main source is found in tomatoes. Best cooked rather than raw because through cooking 5 times more lycopene is released.

Can be found in watermelons, red-fleshed grapefruit, papaya and rosehips.

Para-Amino Benzoic Acid


In the past it was classified into the vitamin B group but now we know that it isn’t a type of nutrient that is necessary for life processes. It is essential in the life functions of some bacteria.

These bacteria belong to the body’s so-called normal flora. They produce vitamins and suppress pathogenic bacteria.

The beneficial bacteria through para-amino benzoic acid have beneficial effects on the body.

Cereals are their main source.



A sulfur-containing amino acid found in the body. Is found mostly in the nervous system, and the brain.

  • Has detoxifying and energy storing properties.
  • It regulates the liquid level in muscle cells, has effects on insulin and adrenaline levels, metabolism, digestion of fats, cholesterol and the immune system.
  • Its presence is essential for optimal development of the nervous system.
  • If your body has low levels of taurine, various problems occur, such as heart muscle damage, abnormal development of the retina and growth setbacks.
  • Taurine helps to regulate levels of calcium inside cells.

The major sources of taurine are shellfish, shrimp, and fish.

Found in breast milk and other meats as well.



Has beneficial effects on the adrenal glands, increases its tone and promotes its proper functioning. Ensures the body’s resistance to stress.

  • Is a great substance for people who have become weakened by fighting illness. It increases energy and strengthens physical and mental performance.
  • Has a positive impact on the functioning of muscles and their energy use.
  • Delays fatigue, increases endorphin (joy hormone) production as well.
  • Also has a good effect on the heart, blood circulation and is used in normalizing blood circulation.
  • It protects the liver from the toxic effects of drugs, alcohol and other substances.
  • It helps the heart’s normal functioning and plays a role in fat reduction.
  • Is essential for hair growth.
  • It’s a degreasing compound, which is essential for nerve impulse transmission, and plays a role in fat transportation processes within the body.
  • Can be found in beans, walnuts, peanuts.

Inositol (Vitamin B9)


  • It helps the heart’s normal functioning and plays a role in fat reduction.
  • Is essential for hair growth.
  • It’s a degreasing compound, which is essential for nerve impulse transmission, and plays a role in fat transportation processes within the body.

Can be found in beans, walnuts, peanuts.



Belongs to the group of compounds called carotenoids.

The macula (yellow spot in the retina) is responsible for the sharpness of our eyesight.

A major change in macula leads to visual impairment and ultimately blindness.

  • Lutein is an important component of the macula, which filters out harmful blue light and slows down or stops the macula degeneration process, thus protecting our vision.

Main sources of Lutein: spinach, cabbage and other green leafy vegetables.

Rutin (vitamin P)


Belongs to the bioflavonoid family.

  • Is an antioxidant that reduces the brittleness of capillaries.
  • Accompanies vitamin C and is generally present in foods that contain vitamin C.
  • Helps the absorption of vitamin C and protects it from oxidation.

Found in apples, citrus and many other fruits.

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