We now know that these essential vital nutrients will provide fodder for research for many years to come. As well as an abundance of surprises in terms of health.

Admittedly, many vitamins can now be recreated in the laboratory. Pills, however, are no substitute for a healthy diet. Fresh fruits and vegetables supply the body with a wide variety of valuable nutrients – and even protect it from dangerous illnesses. Here is a short overview:

Vitamin A:
Beta-carotene, the precursor to vitamin A, protects the body from dangerous substances that rob the body of oxygen. Referred to as free radicals, they are produced by ultraviolet light, ozone – and nicotine. Broccoli, carrots and paprika contain a lot of beta-carotene. Carrots are also a good source of vitamin A. Eaten daily – as freshly squeezed juice or grated – vitamin A strengthens the immune system and eyesight.

Vitamin B:
True comfort food! Muesli with wheat germ, oats and other whole-grain cereals provides energy for the whole day. Anyone who drinks a lot of coffee or tea, is nervous or irritable, should every now and then munch on a piece of wholemeal bread or unsalted peanuts – this chases off fatigue and kick-starts your brain.

Vitamin C:
The ultimate healthy vitamin. It strengthens the immune system and helps the body’s own defences to fight off illness-causing intruders such as the influenza virus.

Vitamin D:
Important for the metabolism of calcium and bone formation. Plenty of vitamin D prevents dangerous illnesses such as osteoporosis (bone decalcification). Contained in dairy products.



Crispy Super Energizers
There really is something to the oft-heard saying “an apple a day keeps the doctor away”. The crunchy fruit is indeed a super energizer. Apples contain vitamins C and E, folic acid, potassium and the dietary fibre pectin. Apples help keep blood vessels elastic, protect the heart, assist in purging the bowels and lower harmful cholesterol.

In quarters as a salad, pureed as a tasty drink, cut thick on bread: Ripe, aromatic tomatoes need only a little salt and pepper to enhance flavour. There’s pure energy beneath the bright red skin: beta-carotene, vitamins B1 and B2, folic acid, vitamins C and E. Also valuable fibre, potassium, sodium, iron, zinc and copper. Tomatoes tighten the connective tissue and provide protection from cell damage. Anyone feeling stressed out should drink a glass of tomato juice before going to bed. It induces sleep and helps overtaxed nerves to recover.

Got a hangover, are you lovesick or simply in a bad mood? Have some bananas. They contain the amino acid tryptophan, which produces the good mood substance serotonin. Bananas also contain B vitamins for strong nerves.


Prepare gently
Vitamins can also be destroyed by long-distance transport or improper preparation. Crispy fresh fruits and vegetables contain the most vital substances. That’s why you should make sure to buy local produce whenever possible. Short distances from the field to consumers guarantee a high concentration of vitamins. Buy uncleaned fruits and vegetables. Without their natural protective covering they lose a lot of nutrients. And plan your menu according to seasonal availability. Vitamins will taste really good then!

Cook gently. Long cooking times destroy valuable vitamins and nutrients – food can be cooked gently, preserving vital nutrients using a steam oven.