Vitamins are an important part of a healthy diet. They help in the growth, development, and proper functioning of our bodies.
Vitamins are categorized in two categories:
- Water-Soluble Vitamins are easily dissolved in the body and left the body through urine. They are not stored in the body. Vitamin B and C are water-soluble vitamins but B12 is an exception.
- Fat-Soluble Vitamins are more easily absorbed by the body and are stored in the liver, fatty tissues, and muscles. Fat-soluble vitamins are vitamin A, D, E, and K.
Mainly there are 13 essential vitamins, which are for the proper functioning of the body.
1. Vitamin A
Source: Beef, liber, eggs, fish, milk, carrots, spinach, mangoes, etc.
Functions: For healthy teeth, bones, soft tissues, skin
2. Vitamin C
Also known as Ascorbic Acid
Source: Citrus fruits, potatoes, broccoli, strawberries, tomatoes, , etc.
Functions: Promotes the health of antioxidants, helps the body absorb iron, and maintain healthy tissues and wound healing
3. Vitamin D
Also known as Sunshine Vitamin
Source: Fortified milk, cereals, fatty fish, sunlight, etc.
Functions: helps the body to absorb calcium and to maintain the proper level of calcium and phosphorus.
4. Vitamin E
Also known as Tocopherol
Source: vegetable oil, green leafy vegetables, whole grains, nuts, etc.
Functions: Helps in the formation of RBCs (Red Blood Corpuscles) and use of vitamin K
5. Vitamin K
Source: cabbage, eggs, milk, spinach etc.
Functions: important for Coagulation and healthy bones
6. Vitamin B1
Also known as Thiamine
Source: Soymilk, watermelon, etc.
Function: to convert carbohydrates into energy, essential for heart functioning
7. Vitamin B2
Also known as Riboflavin
Source: Milk, yogurt, cheese, whole, and enriched grains.
Functions: Growth and formation of RBCs
8. Vitamin B3
Also known as Niacin
Source: meat, poultry, fish, mushrooms, etc.
Function: Maintain healthy skin and nerves and lower cholesterol if taken in excessive quantity.
9. Vitamin B5
Also known as Pantothenic Acid
Source: Chicken, avocadoes, mushrooms, etc.
Function: Production of hormones and cholesterol, essential for metabolism.
10. Vitamin B6
Also known as Pyridoxine
Source: Fish, legumes, bananas, etc.
Functions: Production of RBCs, proper functioning of nerves
11. Vitamin B7
Also known as Biotin
Source: Whole grains, eggs, soybean, fish
Functions: Essential for the metabolism and production of hormones.
12. Vitamin B9
Also known as Follate or Follic Acid
Source: Chickpeas, orange juice, cereals, etc.
Functions: Production of DNA, which controls tissue growth and cell functioning.
13. Vitamin B12
Also known as Cyanocobalamin
Source: meat, poultry, fish, milk, etc.
Function: Prevent and treat low blood levels.
