What Are Vitamins?
Vitamins are the micronutrients required for the proper growth and maintenance of our body and organs. They help with the metabolism of proteins, fats and carbohydrates required for the body
development. Vitamins are not developed/synthesized inside the human body. Hence, our food should have appropriate amounts of vitamins that meet the required levels.
Sources of Vitamins?
The Following table contains the sources of all the important
Vitamins -:
| Vitamin Name | Source |
| Vitamin A
(Retinol) |
Dark green and yellow
coloured vegetables and fruits, cod liver oil, Milk, Butter and other dairy products |
| Vitamin B1
(Thiamine) |
Bread yeast, Sprouts, etc. |
| Vitamin B2
(Riboflavin) |
mushrooms, soybean, nuts, green leafy vegetables,
Almonds |
| Vitamin B3
(Niacin) |
cereals, seeds, meat, fish – tuna, etc. |
| Vitamin B4
(Choline) |
Vegetables, whole grains, unadulterated honey |
| Vitamin B5
(Pantothenic Acid) |
Broccoli, sweet potatoes, beans, eggs, etc. |
| Vitamin B6
(Pyridoxine) |
Pistachio nuts, Sesame seeds, Chicken, etc. |
| Vitamin B12
(Cobalamine) |
Fish, Meat, Raw milk, Organic Yogurt |
| Vitamin Name | Source |
| Vitamin C
(Ascorbic Acid) |
Fruits – Papaya, Pineapple, Kiwi Fruit, Mango, Tomatoes, etc. |
| Vitamin D
(Calcipherol) |
Sun Light, Eggs, Meat, Fish, Mushrooms, etc |
| Vitamin E
(Tocopherol) |
Almonds, Hazelnuts, Spinach, Tomatoes, etc |
| Vitamin K
(Phillioquine) |
Green Leafy vegetables,
Broccoli, Cabbage, etc. |
Benefits of Vitamins
The Following table contains the list all the body parts and functions which are benefited by the intake of each of the important Vitamins :
| Vitamin Name | Body Part/Functions |
| Vitamin A
(Retinol) |
Eyes, Bones and Teeth
development, maintaining healthy skin, hair and nails |
| Vitamin B1
(Thiamine) |
Nervous system, Brain
functions, etc |
| Vitamin B2
(Riboflavin) |
Overall growth and good health of the body, for Pregnant women |
| Vitamin B3
(Niacin) |
efficient functioning of Liver, maintaining cholesterol levels in the body |
| Vitamin B4
(Choline) |
Metabolism, Maintaining blood sugar levels, antibodies
formation |
| Vitamin B5
(Pantothenic Acid) |
Making Red blood cells,
maintaining good health of hair, eyes and skin, etc. |
| Vitamin Name | Body Part/Functions |
| Vitamin B6
(Pyridoxine) |
Maintaining healthy
metabolism, skin health, the functioning of the nervous system, etc |
| Vitamin B12
(Cobalamine) |
Healthy Pregnancy, Digestion, maintaining energy levels, etc |
| Vitamin C
(Ascorbic Acid) |
Gives Glowing Skin, Prevent Anaemia, Boosting Immunity, etc. |
| Vitamin D
(Calcipherol) |
Maintaining body Weight, prevents the formation of cancer cells, strong brain health, etc |
| Vitamin E
(Tocopherol) |
Maintaining Cholesterol levels in the body, healthy hair, Maintaining a balance of
hormones, etc. |
| Vitamin K
(Phillioquine) |
Normal Blood Clotting, Healthy Bones, etc. |
Vitamins – Sources, Benefits and Deficiency
The Following table contains the list the diseases cause by the
deficiency of each of the important Vitamins -:
| Vitamin Name | Disease Names |
| Vitamin A (Retinol) | Night Blindness, Dry Skin, weak teeth and bones, etc |
| Vitamin B1 (Thiamine) | Weak memory,
Disturbances in sleep, feeling irritated, etc |
| Vitamin B2
(Riboflavin) |
Sore throat, Amnesia, Inflammation of skin |
| Vitamin B3 (Niacin) | Fatigue, Indigestion,
Depression, Vomiting, Pellagra etc. |
| Vitamin B4 (Choline) | Blood disorder, nausea, skin disorders |
| Vitamin B5
(Pantothenic Acid) |
Gastrointestinal problems, fatigue, headache, etc. |
| Vitamin B6
(Pyridoxine) |
Mood Swings, Confusion, Muscle pains, etc. |
| Vitamin B12
(Cobalamine) |
Joint pains, poor Dental health, Chronic Fatigue, etc |
| Vitamin C (Ascorbic Acid) | Poor healing of wounds, Bleeding gums, Dry and scaly skin, Scurvy, etc. |
| Vitamin D
(Calcipherol) |
Anxiety, Depression, Weak Immune System, Rickets |
| Vitamin E
(Tocopherol) |
Visual Disturbances,
General Unwellness |
| Vitamin K
(Phillioquine) |
Haemorrhage, defective blood clotting, increased bleeding. |