Vitamins and vitamin deficiency

A vitamin deficiency always has consequences, some are more serious than others, but either way you need your vitamins to allow your body to function optimally. A vitamin deficiency always has to do with not getting enough vitamins or not getting enough vitamins for a long time. The diet is often too one-sided, for whatever reasons, and you can judge that yourself. Where can you find which vitamins and how do you prevent a deficiency?

Prevent a vitamin deficiency

There is only one remedy for a deficiency and that is to eat a varied diet. If you eat a varied diet and get all the right nutrients through your diet, you do not need extra vitamin pills. Conditions of healthy eating are:

  • Vary your diet (lots of fruits and vegetables, carbohydrates in the form of whole grain products, unsaturated fats with oily fish twice a week and eat enough proteins, which is also filling).
  • If you are used to eating meat or fish every day, skip a day and replace it with two hard-boiled eggs, for example.
  • Take a normal portion and don’t stuff yourself. If you eat quietly, the “full” feeling will come in time… and listen to it.
  • Limit your salt intake, many products already contain salt and are sufficient for your daily amount.
  • Take the 3 prescribed meals and if you get an “empty feeling” in between, have a healthy snack in the form of fruit, for example.
  • Drink 1.5 to 2 liters of water (or similar) per day. Your cups of tea and coffee also count, but limit the coffee and tea. Drink green tea more often.
  • A glass of wine is okay, but never drink more than 2 glasses a day/

If you are unsure whether you are getting enough vitamins, consult with your doctor and also see whether you need to take something extra temporarily. Don’t try anything yourself, because not all vitamins are harmless if taken in excess.

What are vitamins good for?

Vitamin A

Vitamin A is found in animal products and can be found, for example, in liver. It is good for resistance and growth, but also for skin and eyes.

Vitamin B

B1 – Vitamin B1 can be found in grain products, potatoes, vegetables, dairy products and meat. It ensures that the nervous system, cardiovascular system and gastrointestinal system continue to function properly.
B2 – Vitamin B2 is mainly found in dairy products, somewhat more limitedly also in vegetables and fruit, meat and grain products. It regulates the energy supply. B3 Vitamin B3 is comparable to vitamin B2 with the exception of the fact that it produces fatty acids. B5 Vitamin B5 is also responsible for the body’s energy supply, but regulates the build-up and breakdown of proteins and fats. Meat, eggs, legumes, vegetables and fruit and dairy products provide B5.B6 Vitamin B6 is important for the build-up and breakdown of amino acids (this is what protein is made up of). Furthermore, it is very important for the metabolism of the body, it is important for hormones and growth, the immune system and the nervous system. Found in meat, eggs, fish, grain products, potatoes, legumes, greens and dairy products. B8 Vitamin B8 is good for the skin and hair and ensures that energy is extracted from food. Found in eggs, liver, milk and nuts/peanuts.B11 We know vitamin B11 better as folic acid and we sometimes want to get too little of it. We are familiar with it in pregnant women, who are often prescribed it additionally in the early stages of pregnancy. Found in green vegetables, whole grain products, bread, eggs and meat.

Source: Jarmoluk, Pixabay

B12 Vitamin B12 is found in animal products and is important for the production of red blood cells and the proper functioning of the nervous system. Found in dairy products, meat, fish and eggs.

Vitamin C

Vitamin C works as an antioxidant and is good for the formation of connective tissue, absorption of iron and maintaining resistance. Found in citrus fruits, kiwis, berries and strawberries. Furthermore, in types of cabbage and potatoes.

Vitamin D

Vitamin D is important for absorbing calcium from food and is therefore important for growth and for strong bones and teeth. Found in sunlight, the body produces it itself. Furthermore, oily fish also contains vitamin D.

Vitamin E

Vitamin E works as an antioxidant and protects the cell wall, cells, bloodstream and tissue. Can be found in sunflower oil, diet margarine/low-fat margarine, grain products, nuts/seeds and vegetables and fruit.

Vitamin F

Vitamin F is not a normal vitamin, but a semi-vitamin. It has been wrongly given the name vitamin, but it is there for a reason. These are the fatty acids linoleic acid and alpha-linoleic acid and you get them through food. They have a positive effect on cardiovascular diseases.

Vitamin K

Vitamin K is important for blood clotting and bone production. Found in cheese, liver and egg yolk.


If you eat a good and varied diet, you will in principle get enough vitamins to keep everything functioning normally. If in doubt, the GP can detect any deficiencies through blood tests and determine how to act to get everything back to normal. If you have difficulty eating healthy, a dietitian can offer help.