All vitamins and minerals: what are they?

Vitamins and minerals: you've probably heard of them. And you probably also know that you need them! But what exactly are vitamins and why do you need them? We'll tell you which vitamins and minerals exist, and what each vitamin is good for to become the most healthy version of yourself!

What are vitamins?

Vitamins occur naturally in the food we eat. Your body needs these vitamins to function. They play an incredibly important role in supporting good health. Usually, a balanced diet full of nutrients is enough to get all the vitamins your body needs.

Supplements can help people get essential vitamins if they don't get them through their diet.

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What types of vitamins are there?

There are 13 essential vitamins. They are used throughout the body for all sorts of different functions. The 13 essential vitamins include:

• Vitamin A
• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic acid (B5)
• Vitamin B6
• Biotin (B7 or B8)
• Folate/folic acid (B9 or B11)
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K

What types of minerals are there?

In addition to vitamins, there are also many different minerals that are essential for our body's health. These minerals can be divided into macrominerals (which you generally need in larger amounts) and trace elements (which you generally need in smaller amounts). Here is a brief overview of the most important minerals:

Macrominerals

• Calcium
• Phosphorus
• Potassium
• Sodium
• Magnesium
• Sulfur
• Chloride

Trace elements

• Iron
• Zinc
• Copper
• Manganese
• Iodine
• Selenium
• Fluoride
• Molybdenum
• Chromium

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Which vitamin is good for which bodily function?

Vitamin A

Vitamin A is mainly found in meat, fish, milk (products), and eggs. It is especially abundant in liver, such as liver sausage or liver pâté. But you also find carotenoids (provitamin A) in various vegetables, such as carrots, spinach, and kale. Our body can convert carotenoids into vitamin A itself, ideal! And what is vitamin A good for:

• Nourishes the skin from within*
• Helps maintain normal vision*
• Contributes to normal cell differentiation*
• Promotes the availability of iron from body stores*
• Helps the normal functioning of the immune system*
• Good for mucous membranes*

Vitamins and minerals are generally essential nutrients that your body needs to function.

Vitamins B

Vitamin B can be found in various foods, such as grain products, potatoes, vegetables, some fruits, meat, fish, and milk (products). There are, of course, eight different types of B vitamins, each with its own properties. For example, they are good for:

• Activates your natural energy in the body*
• Good for the heart*
• Contributes to memory function*
• Has a positive influence on the functioning of the nervous system*

• Contributes to the maintenance of normal red blood cells*
• Good for vision*
• Helps nourish the skin from within*
• Beneficial for normal iron metabolism*
• Has an antioxidant effect / is an antioxidant*
• Helps to reduce fatigue and tiredness*
• Supports the normal functioning of the nervous system*
• Contributes to the normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters*
• Helps with mental exertion/pressure*
• Co-regulates hormone activity*
• Contributes to normal protein metabolism*

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Vitamin C

Vitamin C is mainly found in fruits and vegetables. And among other things, it is good for:

• Supports bones and collagen formation*
• Boosts immunity during and after physical exertion*
• Activates your natural energy in the body*
• Promotes iron absorption in the blood*
• Contributes to strong teeth*
• Helps protect healthy body cells*
• Good for mood*
• Has a positive influence on the functioning of the nervous system*

Vitamin D

Vitamin D mostly comes from our big friend: the sun! It is also found in some animal products and is often added to baking and frying products. Here's what vitamin D does, among other things:

• Contributes to the absorption of calcium and phosphorus from food*
• Supports bones*
• Helps the immune system*
• Contributes to strong teeth*
• Plays a role in maintaining strong muscles*

Vitamin E

Vitamin E is found in vegetables, fruit, nuts, seeds, sunflower oil, margarine, whole grain bread, and other grain products, among others.

• Helps protect healthy body cells*

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Vitamin K

Vitamin K is mainly found in leafy greens, but also in other vegetables and fruits. Vitamin K can also be found in milk (products), meat, eggs, and grains. And here's what it's good for:

• Helps with normal blood clotting*
• Good for the skeleton*

How do you get all your vitamins?

To get all your vitamins, you certainly don't have to stress. It mainly comes down to eating a varied and balanced diet, with as many whole foods as possible. Think of vegetables, fruits, nuts, seeds, lean meat, dairy, legumes, and much more! Here are some simple tips to get your essential vitamins:

1. Eat the rainbow. Make sure you eat different colored vegetables and fruits, like the rainbow! Each color contains different vitamins, so mix your fruits and vegetables in your meals.
2. Grains and legumes. Whole grain products like bread, pasta, and rice give you B vitamins. But legumes, such as beans and lentils, also provide you with these vitamins. And they're delicious too!
3. Fatty fish and nuts. For vitamin D and omega-3 fatty acids, eat fatty fish like salmon, or choose nuts and seeds. And you get most of your vitamin D simply from the sun!
4. Dairy or alternatives. Milk, yogurt, and cheese (or plant-based alternatives enriched with vitamins) are good for calcium and vitamin D, among other things.
5. Eggs. In eggs, you'll find B12 and D, among other things. Plus, they're super versatile!
6. Sunlight. For vitamin D, it's good to be in the sun occasionally. About fifteen minutes a day (in summer) with bare arms is already enough.
7. Supplements. If you know you have a deficiency (for example, vitamin D if you are older), a supplement can help. But always check with your doctor first if it's necessary!

In principle, you can get all vitamins and minerals from your diet. So eat a varied diet!

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Difference between fat-soluble and water-soluble vitamins

Vitamins are soluble in fat or water. We describe both types below:

Fat-soluble vitamins

Vitamins A, D, E, and K are fat-soluble. The body stores fat-soluble vitamins in fatty tissue and the liver, and reserves of these vitamins can remain in the body for days and sometimes months.

Dietary fats help the body absorb fat-soluble vitamins through the intestinal tract.

Water-soluble vitamins

Water-soluble vitamins do not stay in the body for long and cannot be stored. They leave the body through urine. Therefore, people need water-soluble vitamins more regularly than fat-soluble ones.

Vitamin C and all B vitamins are water-soluble.

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Which vitamins do you need every day?

You need vitamins and minerals every day. That's why it's important to always eat a varied diet! It's not that you need one vitamin more urgently than another (unless you have a deficiency, of course). Make sure you eat enough fruit, vegetables, proteins, whole grains, nuts, and seeds every day. It's also important to get outside regularly to absorb some vitamin D.

Do you find it difficult to eat a varied and balanced diet? Or are you worried you have deficiencies? You can always consult a dietitian or your doctor.

All vitamins in 1 pill, is it possible?

Yes, it is possible to get almost all essential vitamins in one pill, these are often called "multivitamins." Multivitamins are specially designed to contain a wide range of vitamins (and sometimes minerals or other nutrients) so that you can meet many of your daily needs at once.

But note that a varied and balanced diet always remains the basis. In principle, you can get almost all vitamins and minerals from your diet! Therefore, always check with a doctor if supplementing is really necessary.

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Summary of all vitamins

Vitamins and minerals are essential nutrients for your body and health. You get them from various types of food such as vegetables, fruits, nuts, meat, milk (products), legumes, and fish. There are a total of 13 essential vitamins, including A, B-complex, C, D, and K, plus important minerals such as calcium and iron.

The most important thing is to eat healthily, balanced, and varied: this way you easily get all your nutrients! If you still want to supplement, ask your doctor for advice.

*Approved health claims.*