vitamins, water-soluble vitamins, vitamin C, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B8, vitamin B9, vitamin B12, beta carotene, cobalamins, folates, vitamin H , biotin, pyridoxine, pantothenic acid, vitamin PP , niacin, thiamin, riboflavin

Vitamin C

Vitamin C plays many roles. In particular, it stimulates the body’s defence reactions against infectious attacks (bacterial or viral) and therefore strengthens our immune system. It is also involved in the mechanisms of intestinal iron absorption. It controls the formation of connective tissue (collagen) and the protein matrix of bone tissue.
Because of its anti-oxidant properties it can trap free radicals and thereby protect cells from their toxic effects.
Beware, vitamin C is very fragile: it is sensitive to oxygen and heat and is soluble in water! To preserve it, fresh foods must be stored for as short a time as possible, soaking in water must be limited and they should only be cooked for short times and in little water.

Vitamin B1 (or thiamine)

Vitamin B1 acts on transmission of the nerve impulse. It also plays an essential role in the energy metabolism of carbohydrates. A sufficient intake of vitamin B1 is therefore needed if the diet is rich in carbohydrates. It is particularly sensitive to high temperatures. It is recommended that foods rich in vitamin B1 only be cooked lightly and that they are eaten quickly after being cooked.

Vitamin B2 (or riboflavin)

Vitamin B2 is involved in all of the biochemical reactions for producing energy from carbohydrates and lipids. It is also involved in the visual processes and helps to keep the skin and mucosal membranes in good condition.
It is sensitive to light. To protect it, foods need only be stored away from light and ideally produce should be purchased when very fresh.

Vitamin B3 (or vitamin PP or niacin)

Vitamin B3 is involved in the formation of enzyme systems which are essential for carbohydrate, lipid and protein metabolism. It therefore contributes to the supply of energy.
It is also involved in the functioning of the nervous system.

Vitamin B5 (or pantothenic acid)

Vitamin B5 is involved in carbohydrate, lipid and amino acid metabolism. Through this it promotes cell activity, particularly in the skin, hair and mucosal membranes.

Vitamin B6 (or pyridoxine)

Vitamin B6 is involved in protein metabolism. A sufficient vitamin B6 intake is therefore required if the diet is rich in proteins.
It is also involved in the synthesis of neurotransmitters, the release of glucose from glycogen (the reserved form of glucose) and in the formation of red cell haemoglobin.

Vitamin B8 (or vitamin H or biotin)

Vitamin B8 takes part in many biochemical reactions in the cell in carbohydrate, protein or lipid metabolism.

Vitamin B9 (or folates)

Vitamin B9 plays a key role in renewal of all of the body cells: white and red cells, skin, liver, intestine, neuronal cells etc. Because of this, women of childbearing age must have an adequate intake of this vitamin.
It is also involved in the synthesis of neuro-mediators, which are essential for the correct functioning of the brain and nervous system in general.
Finally, vitamin B9 acts on red blood cells and promotes good cell oxygenation.
It is a particularly fragile vitamin as it is sensitive to oxygen, light and heat. It is therefore best protected if fresh foods are stored for a shorter time as possible, always away from light. It is also recommended that foods not be cooked for too long and that they are eaten quickly after cooking.

Vitamin B12 (or cobalamins)

Vitamin B12 is necessary for red cell formation: it is anti-anaemic.
It is essential for cell renewal and because of this contributes to keeping the skin and neuronal cells in good condition.

Foods rich in b-carotene

In reality b-carotene is a pro-vitamin: it is a plant precursor of vitamin A.
It also has anti-oxidant properties as it can trap free radicals.
b-carotene is soluble in water and therefore in soaking or cooking water. To reduce losses it is recommended that as little water as possible be used to cook foods rich in b-carotene.