Which vitamins does my body need to be healthy?

If you're smart, you can get help. And our body can't do everything on its own. That's why it brings many little experts into the house - all with their own special tasks:

Vitamin A: A fat-soluble vitamin that supports your vision, immune system and cell growth.

• Occurrence: In many orange-colored vegetables such as carrot, sweet potato and pumpkin. Also found in leafy vegetables such as kale and spinach.

B-complex: The umbrella term for various water-soluble B vitamins (B1, B2, B3, B5, B6, B7, B9 and B12). They are essential for your nervous system, your energy balance and your metabolism.

• Occurrence: e.g. in walnuts, cashews, pulses, but also in many animal foods such as salmon, dairy products and eggs.

Vitamin C: Do you immediately think of oranges and lemons? The water-soluble vitamin C is known for its role in the immune system, in wound healing and for its antioxidant effect. Vitamin C is also important for collagen production - which you need for firm skin and resilient joints, for example.

• Occurrence: Citrus fruits of any kind, of course, but red peppers, broccoli and Brussels sprouts also score highly with the big C.

Vitamin D: Without D, there is no dentin! This fat-soluble vitamin group is largely responsible for tooth and bone health, as well as promoting the absorption of calcium and regulating your immune system.

• Occurrence: The main source of vitamin D is not on your plate, but outside your door! After a walk in the sun, your vitamin D stores are automatically replenished: The skin converts UV-B radiation from the sun into vitamin D3. All biochemists can read on here.

Vitamin E: This fat-soluble vitamin is a powerful antioxidant. This means it keeps your cells intact and provides immediate help with cell damage and inflammation.

• Occurrence: Vitamin E is found in many nuts such as almonds, hazelnuts and walnuts. Green leafy vegetables such as spinach and kale are also important sources. Rather unknown vitamin E superheroes are also cold-pressed vegetable oils such as wheat germ and sunflower oil.

Vitamin K: Particularly important for blood clotting and bone health. The fat-soluble vitamin K group ensures that bleeding stops and is therefore an essential vitamin for the functionality of your body.

• Occurrence: Excellent sources are green leafy vegetables and fermented foods.

Finally, here are three handy tips to remember the next time you go shopping:

1. All colors are beautiful In the supermarket, we are known to reach for similar products again and again. Do you have more than 10 types of fruit and vegetables that regularly end up in your shopping basket? Then you're already one of the champions. The greater the variety of vegetables, pulses and cereal products, the more varied your diet will be. The catchy motto here is "colorful is better": different colors indicate different nutrients and vitamins. With a colorful mix of vitamin sources of all kinds, you get yourself a deluxe selection of nutrients.
2. Five a day Five portions of fruit and vegetables - sounds so simple and yet is so important. And sometimes not so easy to integrate into your day. Remember here: "One portion" means the amount that fits in your hand. If your day isn't too hectic, this should be manageable.
3. Unprocessed first When it comes to food, the rule of thumb is (usually): the more unprocessed, the more vitamins - in other words, the higher the quality. Wholemeal products, brown rice, quinoa, oatmeal and fresh fruit and vegetables generally contain more nutrients and vitamins than processed foods such as ready meals from the (deep) freezer.