Vitamins are the organic compounds that are needed by the human body and plays a vital role in maintaining health. Vitamins are essential nutrients and are very important for health. Vitamins are required by the body in order to grow properly, function normally and stay healthy. There are two types of vitamins:

  • Fat-Soluble vitamin - Fat-soluble vitamins are vitamins that dissolve in fat before they are absorbed in the bloodstream to carry out their functions. Some of the fat-soluble vitamins involve, vitamin A, D, E and K. When fat-soluble vitamins become excess, they are stored in the liver. These vitamins are not required in the everyday diet.  
  • Water-Soluble Vitamin - Water-soluble vitamins are vitamins that are dissolved in water and are not stored in the water, instead, these vitamins are eliminated in urine. Water-soluble vitamins are required in the everyday diet.  Some of the water-soluble vitamins involve B complex group and vitamin C. 

 12 Vitamins your body can't afford to lack

Vitamins are compounds that are found in tiny amounts in natural food. Diet is the major source of vitamins, but it can also be received through vitamin supplements. Primarily, vitamins are required for the metabolism in the body, proper growth of the organs of the body and vitality. 

Vitamin A

Why you need it?

Vitamin A is responsible for the growth and development of cells and prevents you from night blindness. It may prevent you from lung cancer and helps you have healthy gums, bones, skin, hair, and teeth. 

What to eat? 

Coldwater fishes, egg yolks, fortified dairy products, beef leaves, carrot, etc. 

Vitamin D

Why you need it?

Vitamin D is really a precursor to a steroid hormone. It impacts not only our skeletal structure, but also our blood pressure, immunity, mood, brain function, and ability to protect ourselves from cancer

Where to get it?

Sunlight, Halibut, Carp Fish, Raw Milk, Tuna, Cord Liver Oil, Whitefish, etc

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Vitamin E

Vitamin E is key for strong immunity and healthy skin and eyes. In recent years, vitamin E supplements have become popular as antioxidants. These are substances that protect cells from damage. However, the risks and benefits of taking vitamin E supplements are still unclear. It protects fatty acids and helps in the maintenance of muscles and red blood cells. 

Where to get it?

Eggs, vegetable oils, margarine, mayonnaise; nuts, seeds, fortified cereals.

Vitamin K

Vitamin K is an essential vitamin for your body.

Why you need it: essential for proper blood clotting.

Where to get it: spinach, broccoli, green leafy vegetables, liver.

Vitamin C (Ascorbic Acid)

Vitamin C, found in citrus fruits, is an essential vitamin and important for your body. 

Why you need it: strengthens blood vessel walls; promotes wound healing, iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant.

Where to get it: citrus fruits, juices, melons, berries, peppers, broccoli, potatoes, vegetables.

Thiamine (Vitamin B1)

Why you need it: energy metabolism; helps maintain normal digestion, appetite, and proper nerve function.

Where to get it: pork, legumes, nuts, seeds, fortified cereals, grains.

Riboflavin (Vitamin B2)

Why you need it: essential for energy metabolism; aids adrenal function; supports the normal vision, healthy skin.

Where to get it: fortified cereals, grains, lean meat, poultry, dairy products, fortified soy/rice beverages, raw mushrooms.

Niacin (Vitamin B3)

Why you need it: needed to metabolize energy; promotes normal growth; large doses lower cholesterol.

Where to get it: lean meats, poultry, seafood, milk; eggs, legumes, fortified bread, cereals

Pantothenic Acid (Vitamin B5)

Vitamin B5 is easy to find, and an essential vitamin for healthy living. 

Why you need it: aids energy metabolism; normalizes blood sugar levels; synthesizes antibodies, cholesterol, hemoglobin, hormones.

Where to get it: almost all foods.

Pyridoxine (Vitamin B6)

Why you need it: promotes protein metabolism; metabolism of carbohydrates, the release of energy; proper nerve function; synthesis of red blood cells.

Where to get it: meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans.

Biotin (Vitamin B7)

Why you need it: energy metabolism.

Where to get it: egg yolks, soybeans, whole grains, nuts, yeast.

Folate, Folic Acid (Vitamin B9)

Why you need it: to make DNA, RNA, red blood cells, synthesize certain amino acids; important for women to prevent birth defects.

Where to get it: liver, yeast; leafy green vegetables, asparagus, orange juice, fortified flour, avocados; legumes.

Cobalamin (Vitamin B12)

Why you need it: to make red blood cells, DNA, RNA, and myelin for nerve fibers.

Where to get it: all animal products.

 

Tags: list of vitamins and minerals, essential minerals, list of vitamins and their functions