All Basic Vitamins and How to Get Them: Part 2

Now that the ‘every day’s black Friday’ -time of the year has reached us, it’s time to talk about vitamins. Human beings need 13 different vitamins, out of which only vitamin D can be produced by the body itself (but only when there’s enough sunlight, so apparently not at all in Finland this November). Here’s part two of the colorful and tasty list to bail you out and help you survive the winter alive. If it’s colorful, it has vitamin C. Citrus fruits are a safe choice! Photo: Israel Egío on Unsplash.

Vitamin C, Ascorbic acid

Vitamin C’s water soluble, which means it’s best to pack up on it every day since it doesn’t stay in your body for long. Vitamin C’s essential for normal growth, teeth and bones. Deficiency of vitamin C causes tiredness, proneness to infections and in the most extreme cases scurvy. Some best sources of vitamin C are blackcurrant and most other berries, citrus fruits, paprika, kiwi, parsley and potato. It’s important to notice that sunlight and heating destroy vitamin C, so the fruits and vegetables should be eaten as raw as possible when serving as sources of vitamin C.Chanterelles one of the natural sources of vitamin D2. Photo: Jonas Jacobsson on Unsplash.

Vitamin D2, Ergocalciferol / Vitamin D3, Cholecalciferol

The difference between D2 and D3’s that D2’s plant-based and D3’s only found in products of the animal kingdom. The human skin and body produce vitamin D3 when exposed to enough sunlight. This synthesis is the major natural way to get vitamin D, which is why supplements are usually recommended to people living in Finland.

Vitamin D affects the bowels and secures absorption of the substances essential for the bones. It’s widely believed that vitamin D helps to prevent cancer and many other chronical diseases.

Vitamin D3 can be naturally found only in animal products, such as fish, chicken and egg yolk, while vitamin D2 can be found in mushrooms such as chanterelle. Most dairy and soy or oat milk products have added vitamin D.  Lovely hazelnuts are full of vitamin E. Photo: sunnysun0804 on Pixabay.

Vitamin E, Tocopherols

Vitamin E works as a natural antioxidant, prevents oxidation and controls the cholesterol level in blood. Deficiency of vitamin E isn’t likely and it’s mostly observed in preemies. Vitamin E’s abundant in vegetable oils and margarines, whole grain, nuts and seeds (especially sunflower seeds and almonds), asparagus, broccoli and fish roe.Kales number one when it comes to vitamin K. Photo: pompi on Pixabay.

Vitamin K, Menaquinones

Vitamin K’s a fat-soluble vitamin, essential in blood clotting. Deficiency’s very rare, symptoms being hemorrhage in gums and propensity to bruising. Great sources of vitamin K include leaf vegetables (such as kale and spinach) and seaweed, vegetable oils, potato, soybeans and egg.

Sources:

https://www.terve.fi/artikkelit/

­https://www.myfooddata.com/articles/

http://www.d-vitamiini.fi/tietoa_d-vitamiinista/

https://www.healthline.com/health/