What is actually good for what?

Immune system, metabolism, skin and hair: In order for the body to function properly, it must be supplied with sufficient vitamins. But which minerals are actually responsible for what?

Vitamins are essential substances for the body that are ingested through certain foods. Because alone the body – with a few exceptions – is not able to produce them. But which vitamin is actually good for what? And what foods contain them? An overview…

Vitamin A

Vitamin A is one of the fat-soluble vitamins and is found in animal foods. Its precursors, such as provitamin A (beta-carotene), are found in plant foods and are mainly found in carrots, spinach, red peppers, tomatoes, broccoli, apricots and blueberries. Vitamin A is important for eyes, skin, bones and teeth. In addition, it has reproductive effects as it plays a role in the production of testosterone.

Vitamin B12

Vitamin B12 is only found in animal foods such as fish, meat, eggs, milk and cheese. It protects our blood vessels, is involved in cell division and is extremely important for our memory, concentration and nervous system. Vegans should therefore rely on additional preparations.

Vitamin C

Vitamin C is considered the immune vitamin par excellence. It is important for bones, teeth, wound healing, connective tissue and cell regeneration. Sea buckthorn, potatoes, cabbage, peppers, citrus fruits and currants contain a lot of vitamin C.

Vitamin D

It is well known that we absorb vitamin D from the sun. It is a hormone produced by light in the skin and is important for bones, teeth and the immune system. However, it is also found in small amounts in foods such as egg yolk, butter, oily fish such as mackerel or herring, and in mushrooms. In winter, the sun’s rays are usually not sufficient, which is why doctors and experts often recommend additional preparations in the dark season.

Vitamin H

It is often called vitamin H because of its beneficial effects on hair, skin and nails. It is actually one of the B vitamins. Experts are also talking about vitamin B7 and biotin. Eggs, nuts and vegetables are the ideal suppliers here. Anyone suffering from hair loss can also use vitamin H shampoo in the drugstore, which stimulates growth.


Magnesium is particularly important for energy metabolism, muscle contractions and bone structure. It is found in whole grain products, bran, sesame, sunflower seeds, green vegetables and bananas. Signs of magnesium deficiency include calf and muscle cramps, fluttering eyelids, exhaustion and tiredness. With magnesium supplements, however, you can quickly get help.


Last but not least, zinc is one of the most important trace elements and is essential for metabolism, hormones and the immune system. It participates in the antioxidant protection system against free radicals. Means: Zinc is important for body processes such as growth, wound healing and immune defence. We can get it from whole grain products, meat, oysters, milk, cheese and eggs.


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