Santé proudly co-sponsors Team Continu, the elite skating team led by Olympic champion Marianne Timmer. As a former world-class speed skater, Marianne shares daily tips to help you stay fit and healthy with Santé.
Marianne: 'Vitamins are essential for metabolism, bone health, and digestion. There are 13 key types: A, B1, B2, B3, B5, B6, B12, biotin, C, D, E, folic acid, and K. They're divided into two main groups.'
Fat-soluble vitamins Vitamins A, D, E, and K are found in fatty foods like oils, eggs, liver, and dairy. Your body stores them in fat tissue for later use.
Water-soluble vitamins Vitamins B and C abound in fresh vegetables, fruits, grains, and dairy. The body holds only small amounts briefly, excreting excess via urine.
Can your body produce vitamins? It makes some, like vitamin A from beta-carotene, D from sunlight, and B3—but in limited quantities. That's why a diet rich in vegetables, fruits, whole grains, and moderate dairy is crucial.
Vitamin deficiencies and risks
Shortages can lead to issues like osteoporosis from low vitamin D. Certain health conditions heighten risks, so consult your doctor. Excess fat-soluble vitamins can also pose problems from high doses.
Important caution!
Supplements can't replace a balanced diet. Overeating salty foods or skimping on fiber, veggies, and fruits won't be fixed by pills alone.
Vitamin needs are individual
Requirements vary. Pay extra attention if you're a growing child, elite athlete, pregnant or nursing, on the pill, elderly, weakened, alcoholic, smoker, or on daily meds.
Missed a tip? Catch up on all Marianne Timmer's expert advice.
