A lack of a vitamin in the body is called avitaminosis, a deficiency is called hypovitaminosis and an excess is called hypervitaminosis. Their deficiency leads to many diseases and negative effects, so it is useful to know which foods contain the most important ones.

Vitamins B6 and B12

They are essential for the synthesis of the haemoglobin component heme, supply nerve cells with glucose, regulate haematopoietic processes and participate in the biosynthesis of carbohydrates. Their deficiency is a risk factor for heart disease and stroke. The daily intake of B6 is 1.3mg and B12 2.4mg. These vitamins are found in whole grains, bananas, beans, nuts, wheat germ, chicken and fish. Vitamin B12 is only found in foods of animal origin, so vegans should take a supplement.

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Vitamin C

It is an antioxidant, increases immunity, is essential for collagen synthesis and facilitates calcium absorption. The daily intake of vitamin C should be above 80mg (five portions of fruit and vegetables). The best sources are citrus fruits, juices, strawberries, red and green peppers, spinach and broccoli.