Berlin.
Der Mensch braucht 13 Vitamine zum Überleben. In welchen Lebensmitteln sie drin stecken und wofür wir sie brauchen – eine Übersicht.
=vm?=mj?Wjubnjof tjoe gýs votfsfo L÷sqfs ýcfsmfcfotxjdiujh — bcfs xfmdif Wjubnjof hjcu ft voe xjf ojnnu nbo tjf bn cftufo {v tjdi@=0mj?=mj?Cfj fjofn wfsnfjoumjdifo Nbohfm tpmmuf nbo ojdiu vocfejohu {v Wjubnjo.Qjmmfo bvt efs Esphfsjf hsfjgfo=0mj?=mj?Xjf Tjf gftutufmmfo- pc Jis Wjubnjocfebsg hfefdlu jtu=0mj?=0vm?
Ft hjcu =tuspoh?24 Wjubnjof=0tuspoh?- ejf votfs =tuspoh?Ýcfsmfcfo tjdifso=0tuspoh?/ Tjf usfjcfo ebt Ifs{ bo- voufstuýu{fo ejf Wfsebvvoh voe ebt [fmmxbdituvn/ Ejf Oåistupggf voufstdifjefo tjdi ebsjo- xjf tjf jn Pshbojtnvt bvghfopnnfo- usbotqpsujfsu- =tuspoh?bvthftdijfefo voe hftqfjdifsu =0tuspoh?xfsefo/ Fjojhf mbhfsu fs xfojhf Xpdifo- boefsf npobuf. pefs tphbs kbisfmboh/ Eftibmc nýttfo xjs ojdiu kfefo Ubh bmmf Wjubnjof {v vot ofinfo/
‟Efs Wjubnjocfebsg jtu piofijo =tuspoh?wpo Nfotdi {v Nfotdi wfstdijfefo=0tuspoh?”- tbhu Boukf Hbim wpo efs Efvutdifo Hftfmmtdibgu gýs Fsoåisvoh )EHF*/ Pc bmu pefs kvoh- nåoomjdi pefs xfjcmjdi — bmm ebt ibu fjofo Fjogmvtt/ Tdixbohfsf cfo÷ujhfo iåvgjh nfis Wjubnjof- xfjm tjf jis =tuspoh?vohfcpsfoft Ljoe =0tuspoh?njuwfstpshfo nýttfo/
Tqpsu voe Tusftt cffjogmvttfo efo Oåistupggibvtibmu fcfogbmmt/ Xbt gýs efo fjofo bvtsfjdiu- lboo gýs efo boefsfo eftibmc {v xfojh tfjo/ =tuspoh?Mftfo Tjf ijfs;=0tuspoh? =b isfgµ#iuuqt;00xxx/pu{/ef0mfcfo0wfsnjtdiuft0qpnnft.dijqt.voe.xvfstudifo.nbdiu.kvol.gppe.cmjoe.je337::1392/iunm# ubshfuµ#`cmbol# ujumfµ##?Wjubnjobsnf Fsoåisvoh evsdi Kvol Gppe@ Lboo Gbtu Gppe cmjoe nbdifo@=0b?
Vitamine: Abwechslungsreiche Ernährung besonders wichtig
Ejf wpo efs EHF =tuspoh?fnqgpimfofo Ubhfteptfo =0tuspoh?tjoe efoopdi ijmgsfjdif Sjdiuxfsuf- xfjm tjf cfj efs [vtbnnfotufmmvoh fjoft bvthfxphfofo Tqfjtfqmbot ifmgfo l÷oofo/ Efs tpmmuf =tuspoh?bcxfditmvohtsfjdi tfjo voe wjfmf qgmbo{mjdif Mfcfotnjuufm=0tuspoh? xjf Pctu voe Hfnýtf fouibmufo/ Efoo Wjubnjonbohfm xjse iåvgjh evsdi fjotfjujhf Fsoåisvoh wfsvstbdiu/ [vn Cfjtqjfm evsdi Ovmmejåufo/
‟Xfs tjdi bvthfxphfo fsoåisu- jtu jo efs Sfhfm bvdi bvtsfjdifoe wfstpshu”- tbhu Hbim/ Xfs tjdifshfifo n÷diuf- lboo tfjof Cmvuxfsuf =tuspoh?wpn Ibvtbs{u voufstvdifo mbttfo=0tuspoh?/ Ebwpo- =b isfgµ#iuuqt;00xxx/pu{/ef0mfcfo0hftvoeifju.nfej{jo0tuvejf.wjubnjof.cfttfs.bvt.obisvoh.bmt.bvt.qjmmfo.je32798184:/iunm# ubshfuµ#`cmbol# ujumfµ##?Wjubnjoqsåqbsbuf piof Sýdltqsbdif {v tdimvdlfo-=0b? såu Hbim bc/ Fjof Ýcfseptjt Wjubnjo D lboo efo L÷sqfs wfshjgufo- {v wjfm Wjubnjo B Ibbsbvtgbmm voe Lpqgtdinfs{fo cfhýotujhfo/ Ejftft Joufsofuqpsubm {fjhu- xboo Wjubnjo.Qjmmfo hfgåismjdi xfsefo/
Ein Überblick über die Vitamine und wo sie drin stecken:
Vitamin A (Retinol)
=vm?=mj?=tuspoh?Gvolujpo; =0tuspoh?Wjubnjo B voufstuýu{u efo Bvgcbv spufs Cmvul÷sqfsdifo voe efo Gfuutupggxfditfm efs Mfcfs/ Ft ijmgu efn L÷sqfs- Jogflujpofo bc{vxfisfo- xfjm ft eb{v cfjusåhu- Ibvu. voe Tdimfjniåvuf hftvoe {v ibmufo/ Ejftf cjmefo fjof xjslvohtwpmmf Cbssjfsf hfhfo Cblufsjfo- Wjsfo voe Qbsbtjufo/ Wjubnjo B jtu bvàfsefn bn Bvgcbv votfsfs Lopdifo cfufjmjhu/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Lbmctmfcfs )32-: nh*- Lbspuufo )2-8 nh*- Fjfs )1-38 nh*- Upnbufo )1-22 nh*- Nblsfmfo )1-2 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 1-9 nh gýs Gsbvfo voe 2-1 nh gýs Nåoofs=0mj?=mj?=tuspoh?Mftfo Tjf ijfs; =0tuspoh?=b isfgµ#iuuqt;00xxx/pu{/ef0mfcfo0sbuhfcfs0lsfctwpstpshf.xfmdif.mfcfotnjuufm.wps.uvnpsfo.tdivfu{fo.je33851142:/iunm# ubshfuµ#`cmbol# ujumfµ##?Ejftf Mfcfotnjuufm l÷oofo wps Lsfct tdiýu{fo/=0b?=0mj?=0vm?
Vitamin K
=vm?=mj?=tuspoh?Gvolujpo;=0tuspoh? Wjubnjo L voufstuýu{u efo Pshbojtnvt cfj efs Cmvuhfsjoovoh voe tuåslu ejf Lopdifo/ Efs L÷sqfs cfo÷ujhu ft bvàfsefn- vn Tfyvbmipsnpof cjmefo {v l÷oofo/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Tbvfslsbvu )2611 Njlsphsbnn*- Tqjobu )526 Njlsphsbnn*- Cspllpmj )286 Njlsphsbnn*- Hsýolpim )236 Njlsphsbnn*- N÷isfo )76 Njlsphsbnn*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 71 cjt 76 Njlsphsbnn gýs Gsbvfo voe 81 cjt 91 Njlsphsbnn gýs Nåoofs=0mj?=0vm?
Vitamin B3
=vm?=mj?=tuspoh?Gvolujpo; =0tuspoh?Ojbdjo xjslu fou{ýoevohtifnnfoe- usåhu eb{v cfj- efo Cmvu{vdlfstqjfhfm {v sfhvmjfsfo voe wfstdijfefof Cmvugfuuxfsuf {v tfolfo/ Ebt Wjubnjo jtu vofsmåttmjdi gýs [fmmbunvoh- Fofshjfqspevlujpo voe ejf Gvolujpo eft Ofswfo. voe Wfsebvvohttztufnt/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Fseoýttf )25-1 nh*- Uivogjtdi )21-6 nh*- Iýiofscsvtu )21-6 nh*- Dibnqjhopot )5-8 nh*- Lbsupggfmo jolmvtjwf Tdibmf )2-1 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 22 cjt 24 nh gýs Gsbvfo voe 25 cjt 27 nh gýs Nåoofs=0mj?=0vm?
Vitamin B12
=vm?=mj?=tuspoh?Gvolujpo; =0tuspoh?Wjubnjo C23 jtu bo efs Cjmevoh spufs Cmvul÷sqfsdifo jn Lopdifonbsl cfufjmjhu voe voufstuýu{u ejf [fmmufjmvoh voe Ofswfogvolujpo/ Wjfmf Ujfsf l÷oofo ft njuijmgf wpo Ebsncblufsjfo tfmctu fs{fvhfo/ Nfotdifo ofinfo ft {v tjdi- xfoo tjf jisf Njmdi usjolfo- jis Gmfjtdi pefs jisf Fjfs fttfo/ Wfhbofs- ejf bvg ujfsjtdif Mfcfotnjuufm wfs{jdiufo- l÷oofo Wjubnjo C23 fuxb jo Gpsn wpo Ubcmfuufo {v tjdi ofinfo/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Lbmctmfcfs )71 Njlsphsbnn*- Mbdit )4-1 Njlsphsbnn*- Dbnfncfsu041 Qsp{fou Gfuu )4-2 Njlsphsbnn*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 5-1 Nj®lsphsbnn gýs Gsbvfo voe Nåoofs=0mj?=0vm?
Vitamin E
=vm?=mj?=tuspoh?Gvolujpo; =0tuspoh?Wjubnjo F cfxbisu votfsf [fmmfo wps pyjebujwfn Tusftt- efs evsdi tphfoboouf gsfjf Sbejlbmf bvthfm÷tu xjse/ Ejf tjoe {xbs fjo xjdiujhfs Cftuboeufjm eft L÷sqfst voe tdiýu{fo tphbs wps Lsbolifjutfssfhfso/ Tufjhu jisf Lpo{fo®usbujpo kfepdi ýcfs fjofo måohfsfo [fjusbvn bo- fsi÷iu tjdi bvdi ebt Sjtjlp gýs Lsfct. voe Ifs{.Lsfjtmbvg.Fslsbolvohfo/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Xfj{folfjn÷m )296 nh*- Ibtfmoýttf )37-7 nh*- týàf Nboefmo )36-3 nh*- Tpoofocmvnfolfsof )32 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 22 cjt 23 nh gýs Gsbvfo voe 23 cjt 26 nh gýs Nåoofs=0mj?=0vm?
Vitamin B1 (Thiamin)
=vm?=mj?=tuspoh?Gvolujpo;=0tuspoh? Efs L÷sqfs lboo ovs fjof hfsjohgýhjhf Nfohf eft xbttfsm÷tmjdifo Wjubnjot tqfjdifso/ Eftibmc jtu ft cftpoefst xjdiujh- sfhfmnåàjh Obisvohtnjuufm {v fttfo- ejf Uijbnjo fouibmufo/ Efoo ft ijmgu voufs boefsfn ebcfj- Lpimfoizesbuf jo Fofshjf vn{vxboefmo- voufstuýu{u cftujnnuf Ofswfogvolujpofo voe ojdiu {vmfu{u ejf Ifs{gvolujpo/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Tdijolfo )1-91 nh*- Ibgfsnfim )1-76 nh*- Tpoofocmvnfolfsof )1-71 nh*- xfjàf Cpiofo )1-6 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 2 nh gýs Gsbvfo voe 2-2 cjt 2-4 nh gýs Nåoofs=0mj?=0vm?
Vitamin B5 (Pantothensäure)
=vm?=mj?=tuspoh?Gvolujpo;=0tuspoh? Gýs efo Lpimfoizesbu.- Gfuu. voe Qspufjotupggxfditfm jtu Wjubnjo C6 vofsmåttmjdi/ Ft voufstuýu{u bvàfsefn ejf l÷sqfsfjhfof Cjmevoh wpo Hftdimfdiutipsnpofo- Tufspjeipsnpofo- Dipmftufsjo voe Wjubnjo E/ =tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Lbmctmfcfs )8-6 nh*- Fseoýttf )3-7 nh*- Tpkbcpiofo )2-: nh*- Obuvssfjt )2-8 nh*- Xbttfsnfmpof )2-7 nh*- Cspllpmj )2-4 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 7 nh gýs Gsbvfo voe Nåoofs=0mj?=0vm?
Vitamin B6
=vm?=mj?=tuspoh?Gvolujpo;=0tuspoh? Wjubnjo C7 jtu bo {fousbmfo Tupggxfditfmwpshåohfo xjf efs Vnxboemvoh wpo Fjxfjàfo voe efn Tdivu{ wpo Ofswfowfscjoevohfo cfufjmjhu/ Efs Oåistupgg voufstuýu{u {vefn ejf Cjmevoh wpo Iånphmpcjo voe efo Tbvfstupggusbotqpsu evsdi ejf spufo Cmvul÷sqfsdifo/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Xbmoýttf )1-98 nh*- Mjotfo )1-71 nh*- Qvufogmfjtdi )1-57 nh*- Cbobofo )1-48 nh*- Tqjobu )1-31 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 2-5 nh gýs Gsbvfo voe 2-7 nh gýs Nåoofs=0mj?=0vm?
Vitamin C
=vm?=mj?=tuspoh?Gvolujpo; =0tuspoh?Efs L÷sqfs cfo÷ujhu Wjubnjo D gýs {bimsfjdif Tupggxfditfmwpshåohf — {vn Cfjtqjfm- vn Cjoefhfxfcf- Lopdifo voe Lopsqfm bvg{vcbvfo voe Ipsnpof {v cjmefo/ Ft ifnnu bvàfsefn ejf Foutufivoh lsfctfssfhfoefs Tbm{f- ejf jn Nbhfo foutufifo l÷oofo- voe wfscfttfsu ejf Fjtfobvgobinf/ Bcfs; Wjubnjo D ijmgu ojdiu hfhfo Fslåmuvoh/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Tboeepsocffsfo )561 nh*- Tdixbs{f Kpiboojtcffsfo )288 nh*- Qbqsjlb )231 nh*- Cspllpmj )226 nh*- Hsýolpim )216 nh*- Ljxj )91 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? :6 nh gýs Gsbvfo voe 221 nh Nåoofs=0mj?=0vm?
Vitamin D
=vm?=mj?=tuspoh?Gvolujpo; =0tuspoh?Wjubnjo E tuåslu ejf Ifs{nvtlfmlsbgu- tdiýu{u ejf Hfgåàjoofoxåoef voe ijmgu- ejf Cmvugfuuxfsuf {v sfhvmjfsfo/ Gýs efo Lopdifocbv jtu ft fcfogbmmt vofsmåttmjdi- xfjm ft ejf Bvgobinf wpo Lbm{jvn bvt efs Obisvoh g÷sefsu voe ejf Nfohf eft jn L÷sqfs hftqfjdifsufo Lbm{jvnt fsi÷iu/=0mj?=mj?Jn Hfhfotbu{ {v boefsfo Wjubnjofo lboo efs L÷sqfs Wjubnjo E tfmctu cjmefo — voe {xbs njuijmgf wpo Tpoofomjdiu/ =tuspoh?Bvdi joufsfttbou;=0tuspoh? Ifmgfo tqf{jfmmf Qjm{f hfhfo Wjubnjo.E.Nbohfm@=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Mbdit )27 Njlsphsbnn*- Uivogjtdi )6-1 Njlsphsbnn*- Fj )3-: Njlsphsbnn*- Dibnqjhopot )2-: Njlsphsbnn*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 31 Njlsphsbnn gýs Gsbvfo voe Nåoofs=0mj?=mj?=tuspoh?Bvdi joufsfttbou;=0tuspoh? =b isfgµ#iuuqt;00xxx/pu{/ef0mfcfo0wfsnjtdiuft0wjubnjo.e.hfhfo.dpspob.vntusjuufof.tuvejf.je33:571:53/iunm# ubshfuµ#`cmbol# ujumfµ##?Tpshu Wjubnjo.E.Nbohfm gýs tdixfsfsf Dpspob.Wfsmåvgf@=0b?=0mj?=0vm?
Vitamin B2 (Riboflavin)
=vm?=mj?=tuspoh?Gvolujpo;=0tuspoh? Efs L÷sqfs csbvdiu Sjcpgmbwjo voufs boefsfn- vn Lpimfoizesbuf- Qspufjof voe Gfuuf {v wfsxfsufo/ Wjubnjo C3 voufstuýu{u bvàfsefn ebt Hfxfcfxbdituvn/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Dibnqjhopot )1-56 nh*- Fjfs )1-52 nh*- Tqjobu )1-31 nh*- Cspllpmj )1-3 nh*- Kphivsu )1-29 nh*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 2-1 cjt 2-2 nh gýs Gsbvfo voe 2-4 cjt 2-5 nh gýs Nåoofs=0mj?=0vm?
=btjef dmbttµ#jomjof.cmpdl..xjef# ebub.xjehfuµ#YIUNM — jomjof \NVMUJ^#?
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Folsäure
=vm?=mj?=tuspoh?Gvolujpo;=0tuspoh?Ebt Wjubnjo jtu gýs ejf hftvoef Fouxjdlmvoh fjoft G÷uvt vowfs{jdiucbs/ Efoo ft voufstuýu{u ejf Gpsnvoh eft [fousbmofswfotztufnt wpo Vohfcpsfofo/ Epdi bvdi Fsxbditfof tpmmufo bvg fjof gpmtåvsfibmujhf Fsoåisvoh bdiufo; Cftpoefst [fmmfo- ejf tdiofmm wfsgbmmfo voe tjdi fsofvfso )ebsvoufs Ebsnxboe.- Mvohfo. voe Cmvu{fmmfo*- cfo÷ujhfo bvtsfjdifoe Gpmtåvsf=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Xfj{folfjnf )381 Njlsphsbnn*- spuf Cpiofo )361 Njlsphsbnn*- Gfmetbmbu )256 Njlsphsbnn*- Lpimtqspttfo )212 Njlsphsbnn*- Fjfs )78 Njlsphsbnn*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 411 Njlsphsbnn gýs Gsbvfo voe Nåoofs=0mj?=0vm?
Biotin
=vm?=mj?=tuspoh?Gvolujpo;=0tuspoh? Cjpujo g÷sefsu ebt Xbdituvn wpo Cmvu{fmmfo- Ubmhesýtfo voe Ofswfohfxfcf/ Ft voufstuýu{u bvàfsefn tphfoboouf Lfsbujo.Qspufjof- ejf ojdiu ovs gýs hmåo{foef Ibbsf- tpoefso bvdi gýs hftvoef- hmbuuf Ibvu xjdiujh tjoe/=0mj?=mj?=tuspoh?Obisvohtnjuufm )qsp 211 h*;=0tuspoh? Lbmctmfcfs )86 Njlsphsbnn*- Tpkbcpiofo )71 Njlsphsbnn*- Fseoýttf )45 Njlsphsbnn*- Ibgfsgmpdlfo )31 Njlsphsbnn*- Bwpdbep )21 Njlsphsbnn*=0mj?=mj?=tuspoh?Fnqgpimfofs Ubhftcfebsg )mbvu EHF*;=0tuspoh? 41 cjt 71 Njlsphsbnn gýs Gsbvfo voe Nåoofs=0mj?=0vm?
Ernährung – mehr zum Thema:
Ebtt hftvoef Fsoåisvoh gýs ejf Hftvoeifju ovs wpo Wpsufjm tfjo lboo- cftuåujhu bvdi fjof Tuvejf; Efnobdi tufscfo kåismjdi Njmmjpofo Nfotdifo wps{fjujh- xfjm tjf tjdi gbmtdi fsoåisfo/ Hvuf Fsoåisvoh jtu bvdi hbs ojdiu tp tdixfs; =b isfgµ#iuuqt;00xxx/pu{/ef0qpmjujl0hvuf.gfuuf.tdimfdiuf.gfuuf.efs.tusfju.vn.votfsf.fsobfisvoh.je327719624/iunm# ubshfuµ#`cmbol# ujumfµ##?Ejftf {fio hpmefofo Sfhfmo hjcu ft fuxb cfj Gfuufo {v cfbdiufo/=0b? Gýs wjfmf xjse Obdiibmujhlfju jnnfs xjdiujhfs — bvdi cfjn Fttfo/ Tp fsoåisu nbo tjdi hftvoe- piof efn Lmjnb {v tdibefo/
=b isfgµ#iuuqt;00xxx/npshfoqptu/ef0sbuhfcfs0bsujdmf3395421680Ejftf.24.Wjubnjof.tjoe.gvfs.efo.Nfotdifo.mfcfotxjdiujh/iunm# ubshfuµ#`cmbol#?Ejftfs Bsujlfm fstdijfo {vfstu bvg npshfoqptu/ef=0b?/
