Home » Make your food, your daily dose of vitamins:

If we say that our human body is the most complex structure in the world, it would not be an underrated statement. We are comprised of a variety of substances & vitamins, so many of them that every disciple is a whole new world to study. One of the essentials in humans is the presence of vitamins to maintain their sustenance.

Vitamins are organic compounds. However, our bodies require a small number of them. Most vitamins need to come from food on the grounds that the body. It is because it either doesn’t deliver them or creates practically nothing. Therefore, each type of vitamin is vital for the different roles they play. Moreover, a different requirement in a body varies from person to person.

All about vitamins:

all about vitamins

The human body needs vitamins for proper development and growth which are organic molecules. They maintain the proper functioning of metabolism. These are micronutrients and our bodies are not capable of producing them at all or producing them in very insufficient quantity. Hence they should be adequately obtained through a healthy diet. Also, vitamins are organic substances which means they consist of carbon.

Vitamins that are fat-soluble and water-soluble:

There are variants of vitamins one is called fat-soluble while the other one is water-soluble.

Fat-soluble Vitamins:

Fat-dissolvable nutrients are vitamins A, D, E, and K. They are available in food sources containing fats. The body assimilates these vitamins as it does dietary fats. They don’t disintegrate in water. Hence, the body accumulates fat-dissolvable vitamins in fatty tissue and the liver, and therefore, stores of these vitamins can remain in the body for quite a long time and once in a while months. Moreover, dietary fats assist the body with engrossing fat-dissolvable vitamins through the intestinal tract.

Furthermore, the body absorbs more fat-soluble vitamins when they are eaten in pairs with higher-fat foods.

Water-soluble Vitamins:

A vitamin that can break up in the water. Water-dissolvable Vitamins are conveyed to the body’s tissues however are not put away in the body. They are present in many plants and creature food varieties and in dietary enhancements and, should be taken in every day. Vitamin C and individuals from the nutrient B complex are water-solvent. Water-soluble vitamins travel through the bloodstream. Whatever the body does not use is eradicated through urine.

13 types of Vitamins:

There are 13 types of vitamins according to medical sciences:

  • A
  • B (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate)
  • C
  • D
  • E
  • K

Vitamin A:

vitamin a

The chemical names for vitamin A are, retinal, retinol, or the four carotenoids encompassing beta carotenoid. According to NIH MedlinePlus

Vitamin A plays a role in your vision, bone growth, reproduction, cell functions, and immune system. Vitamin A is an antioxidant. It can come from plant or animal sources. Plant sources include colorful fruits and vegetables. Animal sources include liver and whole milk. Also, Vitamin A is also added to foods like cereals.

Vitamin A is fat-soluble and is vital for eye well-being. Furthermore, it also assists in the proper operation of the lungs, kidneys, and other organs. Vitamins A exists according to their type such as:

Preformed vitamin A occurs in meat, fish, and dairy products.

Provitamin A is present in fruits, vegetables, and other plant-based products.

Retinol is the main active form of vitamin A in the blood. Retinyl palmitate is the storage form of the vitamin.

Beta-carotene is a provitamin or a precursor of vitamin A that occurs in plants — especially dark-colored fruits and vegetables and oily fruits.

Also, Beta-carotene is, in itself, an antioxidant, however, the body can also convert it into vitamin A as needed.

Resources of Food:

The food sources of vitamin A are organ meat, fatty fish, milk and cheese, eggs, pumpkin, carrot, sweet potato, red peppers, cantaloupe, apricot, mango, broccoli, spinach, and turnip greens.

Vitamin A Benefits:

It helps in preventing various problems such: as night blindness, and various types of infections, particularly in the throat, abdomen, and chest. Moreover, it helps in countering fertility issues and delayed growth in children.

Additionally, it lowers the risk of cancer and prevails in healthy skin and hair.

Vitamin B1:

The chemical name for vitamin B1 is thiamine. Vitamin B1 makes the body use carbohydrates as energy. It plays a vital role in the breakdown of glucose in our bodies. Furthermore, vitamin B1 is very essential for the proper function of nerves, muscles, and the heart.

The deficiency of thiamin in our bodies may lead to various diseases. It can cause beriberi which is a problem with peripheral nerves and wasting. Moreover, it can cause anorexia and many mental illnesses. It can trigger short-term memory loss and additional uncertainty. In addition, its deficiency may weaken the muscles along with occurring heart conditions.

Food Resources:

Cereal, yeast beef, nuts, whole grains, and pulses are rich in thiamin. Likewise, some fruits and vegetables also contain vitamin B1abundently for instance: Cauliflower, oranges, eggs, potatoes, kale, and asparagus.

Our bodies do not store vitamin B1 hence our daily diet should contain it.

Vitamin B1 Benefits:

Vitamin B1, or thiamin, forestalls complications in the nervous system, mind, muscles, heart, stomach, and digestive organs. It likewise engages in the progression of electrolytes into and out of muscle and nerve cells.

It forestalls illnesses like beriberi, which includes issues of the heart, nerves, and stomach-related framework.

Vitamin B2:

The chemical name of Vitamin B2 is Riboflavin. It is a water-soluble vitamin. It is very essential vitamin regarding the cell growth in our body as it turns the food you take into the energy you require. Hence, it helps in the development, operation, and maturation of cells. It is pivotal for separating food segments, engrossing different supplements, and keeping up with tissues.

The deficiency of Vitamin B2 leads to skin issues, bruises at the sides of your mouth, swollen and broken lips, going bald, sore throat, liver issues, and issues with your regenerative and sensory systems.

Food Sources:

Vitamin B2 is present in food but it should be present in our daily diet as well. The food sources of Vitamin B2 include Fish, Meat, Poultry, Eggs, and Dairy products. Furthermore, food resources like asparagus, artichokes, avocados, cayenne, currents, fortified cereals, kelp, lima beans, navy beans, and kale also contain this vitamin. Moreover, we can find Vitamin B2 in Molasses, Mushrooms, Nuts, Parsley, Pumpkin, Rosehips, Sage, and Sweet potatoes. Likewise, cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress carry Vitamin B2. Whole-grain bread, enriched bread, and wheat bran yeast extract also encompass this vitamin.

Vitamin B2 Benefits:

Riboflavin helps convert starches into adenosine triphosphate (ATP). The human body produces ATP from food, and ATP produces energy as the body requires it. The compound ATP is crucial for putting away energy in muscles.

Vitamin B3:

The chemical name of Vitamin B3 is niacin or niacinamide. Likewise, all Vitamin B, and niacin also transmute food into energy. Vitamin B3 makes use of proteins and fats and maintains the hair, skin, and nervous system in good health. Furthermore, Vitamin B3 bears the characteristics such as antioxidative, and anti-inflammatory. Moreover, it also shows a cholesterol-lowering perspective.

The deficiency of niacin may erupt if we do not get it enough from the food we eat. It includes Vomiting, diarrhea, and constipation. It may also show signs of rough skin and a bright red tongue. Moreover, it can cause headaches, depression, tiredness, hallucination, apathy, and memory loss. Likewise, it can have an effect on behavior as well, such as aggression, paranoia, and suicidal thought may occur.

In addition, niacin is an FDA-approved treatment for pellagra, a rare condition that occurs due to the deficiency of Vitamin B3.

Our bodies excessive niacin via urine hence we should consume it in our daily dietary routine.

Food Resources:

Meaty food, for example, poultry, beef, and fish contain Vitamin B3. It is also found in nuts, legumes, and grains. Furthermore, fortified foods such as bread and cereals also have Vitamin B3 in them. Milk, eggs, tomatoes, leafy vegetables like broccoli, carrots, seeds, tofu, and lentils contain niacin in ade

Vitamin B3 Benefits:

Having sufficient niacin, or Vitamin B3, in the body is significant for general great well-being. As a treatment, higher measures of niacin can further maintain cholesterol levels. As studies show that it increases the level of good HDL cholesterol and lowers triglycerides.

Vitamin B5:

The chemical name of Vitamin B5 is pantothenic acid. Vitamin B5 is also known as pantothenic acid or Pantothenate. The word pantothenic comes from the Greek “pantou,” meaning everywhere. Nearly all foods contain small quantities of pantothenic acid.

Likewise, another vitamin Bs is also water-soluble vitamin. It generates energy by disintegrating fats, proteins, and carbohydrates. It is vital for our bodies as it integrates and metabolizes proteins, fats, and coenzyme A. However it is not very well heard of because its deficiencies are quite rare.

Although the deficiency of Vitamin B5 is rare, its severity may lead to many health issues. such as numbness and burning of the hands and feet, headache, extreme tiredness, irritability, restlessness, sleeping problems, stomach pain, heartburn, diarrhea, nausea, vomiting, and loss of appetite.

Food Resources:

Beef, poultry, seafood, and organ meat contain Vitamin B5. It is also present in eggs and milk. Moreover, vegetables such as mushrooms (especially shiitakes), avocados, potatoes, and broccoli have pantothenic acid. Whole grains consist of Vitamin B5 as well such as brown rice, oats, and, whole wheat. Additionally, peanuts, chickpeas, and, sunflower seeds also contain this vitamin.

Vitamin B5 Benefits:

Vitamin B5 helps in transforming our foods into glucose. It also makes cholesterol. Pantothenic acid is very vital for making sex and stress-related hormones. It also forms red blood cells. Its vitality in our bodies, therefore, makes it, build energy and rebuild tissues, muscles, and organs. This vitamin makes coenzyme A, which is needed in producing fatty acids along with converting food into fatty acids and cholesterol.

Vitamin B5 helps in sustaining a healthy digestive system by assisting Vitamin B2. It is also beneficial for healing skin wounds. Also,

Some researchers have found that people with rheumatoid arthritis have lower levels of vitamin B5. However, more evidence is needed to confirm these results.

Vitamin B6:

The chemical name of Vitamin B6 is pyridoxine, pyridoxamine, or, pyridoxal. It is a water-soluble vitamin.

Vitamin B6 is a nutrient that benefits the central sensory system and digestion. Its jobs incorporate transforming food into energy and assisting with making neurotransmitters, like serotonin and dopamine. Vitamin B6 is normally present in numerous food varieties. The body needs Vitamin B6 for in excess of 100 catalyst responses engaged with digestion. Vitamin B6 is additionally engaged with brain development during pregnancy and infancy as well as immune function.

Signs and symptoms of vitamin B6 deficiency include peripheral neuropathy with tingling, numbness, and pain in the hands and feet, anemia, seizures, depression, confusion, a weakened immune system. Furthermore,

In rare cases, vitamin B6 deficiency may lead to a pellagra-like syndrome, such as seborrheic dermatitis, inflammation of the tongue, glossitis, and inflammation and cracking of the lips, known as cheilosis.

Food Resources:

Sources of Vitamin B6 include fortified foods, such as breakfast cereals, salmon, turkey, marinara sauce, ground beef, waffles, bulgur, cottage cheese, squash, rice, raisins, onion, spinach, and watermelon.

Vitamin B6 Benefits:

As well as Vitamin B6 assists in metabolizing carbohydrates, protein, and fats to gain energy, and it is associated with many other functions. It helps the sustainability of the Immune system and also in the growth of the brain of the child during and after pregnancy. It is essential in the development of red blood cells. Furthermore, Vitamin B6 assists in developing neurotransmitters such as dopamine and serotonin. Vitamin B6 also treats nausea in pregnancy.

Vitamin B7:

The chemical name for Vitamin B7 is Biotin. It is a water-soluble vitamin. Sometimes, it is also called Vitamin H. Likewise all other vitamins B, metabolize the carbohydrates, proteins, and fats into the energy required by our bodies. Vitamin B7 cannot be incorporated by human cells, yet it is created by microbes in the body, and it is available in various food sources.

The deficiency of biotin may lead to dermatitis and inflammation of the intestines. According to sources, the issues may occur:

hair loss, or alopecia, a scaly, red rash around the eyes, nose, mouth, and genitals, depression, lethargy, hallucinations, numbness, and tingling in the hands and feet, a loss of control of bodily movements, known as ataxia, seizures, impaired immune function, increased risk of bacterial and fungal infection.

Food Resources:

Biotin is found in egg yolk, broccoli, liver, fish, spinach, and cheese. It is also present in oysters, wheat bran, and yeast.


Biotin is the coenzyme for carboxylase enzymes which aids in the creation of fatty acids, and amino acids and also produces glucose. Biotin nourishes a healthy pregnancy. Vitamin B7 involves building up healthy nails and strengthening hair. Although the studies supporting this notion are few. Moreover, it helps in sustaining good skin. Biotin also helps in lowering blood glucose.

Vitamin B9:

The chemical name of Vitamin B9 is folic acid or folinic acid. It is a water-soluble vitamin.

Folate is a vital vitamin for our bodies as it plays numerous roles in the human system. It is essential for the development of white and red blood cells in the bone marrow. Another one of its functions is, it transforms carbohydrates into energy required by our bodies. It also brings about DNA and RNA.

Satisfactory folate admission is critical during times of quick development like pregnancy, infancy, and pre-adulthood.

Folate can have an impact on the fetus’s nervous system during the pregnancy period. Hence doctors recommend its intake during and after pregnancy. Getting too little folate can bring about megaloblastic iron deficiency, a blood issue that causes shortcomings, weakness, inconvenience in concentrating, crabbiness, cerebral pain, heart palpitations, and windedness. Folate inadequacy can likewise cause open wounds on the tongue and inside the mouth just as changes in the shade of the skin, hair, or fingernails.

Food Resources:

Leafy vegetables such as Spinach, lettuce, and broccoli contain folate. It is also found in asparagus. Other resources of folate are Beef liver, lentils, beans, avocados, egg yolk, banana, mushrooms, and sunflower seeds. Some fortified foods also contain vitamin B9.

Vitamin B9 Benefits:

It is fundamental to burn through enough folic corrosive during pregnancy to help secure against premature delivery and neural cylinder deserts in the baby. Ongoing exploration has likewise shown that a dad’s folate status before origination might be comparably significant.

Low folate status has been connected to an expanded danger of despondency which is depression and a helpless reaction to antidepressant treatment.

Vitamin B9 is also linked to the lowering of risks of cardiovascular diseases along with vitamin B12.

Vitamin B12:

The chemical name of Vitamin B12 is cyanocobalamin, hydroxocobalamin, and methylcobalamin. It is a water-soluble vitamin.

Nutrient B12 is an essential B nutrient. It helps in maintaining nerve tissue well-being, cerebrum work, and the creation of red platelets. Cobalamin is another name for vitamin B12. The human body can store vitamin B12 for as long as four years. The overabundance or undesirable amount of vitamin B12 is discharged in the urine.

Vitamin B12 is the biggest and most basically confounded nutrient. It happens normally in meat items and the bacterial aging blend creates this vitamin mechanically.

The deficiency of vitamin B12 may happen in the form of brain or nerve damage or a certain kind of anemia. Indeed, even marginally lower-than-ordinary degrees of vitamin B12 can trigger inadequacy indications, like sorrow, disarray, memory issues, and weariness. Constipation, hunger loss, or weight loss may also occur due to its deficiency. In certain cases, menstrual problems may also happen.

Food Resources:

beef, ham, poultry, lamb, fish, especially haddock and tuna, dairy products, such as milk, cheese, and yogurt, some nutritional yeast products, and eggs contain a good amount of vitamin 12. Fortified cereals, fortified soy products, and fortified nutritional yeast also happen to have this vitamin.

Vitamin B12 Benefits:

The digestion of each cell in the body relies upon Vitamin B12, as it has an impact on the combination of unsaturated fats and energy creation. Nutrient B-12 empowers the arrival of energy by assisting the human body with retaining folic acid.

The human body produces a huge number of red platelets consistently. These cells cannot increase as expected without vitamin B12. The creation of red platelets decreases if nutrient B-12 levels are excessively low. Frailty can happen if the red platelet tally drops.

Vitamin C:

vitamin c

The chemical name of vitamin C is ascorbic acid. It is a water-soluble vitamin.

Vitamin C is an imperative supplement for well-being. It helps shape and keeps up with bones, skin, and veins. It is likewise a cancer prevention agent. Vitamin C happens normally in certain food varieties, particularly products of the soil. Vitamin C supplements are likewise accessible.

People need to induce Vitamin C daily into their diets as it does not store in the body. Vitamin C assists our bodies to produce Collagen and some other neurotransmitters. As an antioxidant in nature, it tends to eliminate undesirable oxidative substances. In the body, it goes about as a cancer prevention agent, assisting with shielding cells from the harm brought about by free radicals. Free radicals are intensified framed when our bodies convert the food we eat into energy. Individuals are likewise presented to liberated radicals in the climate from tobacco smoke, air contamination, and bright light from the sun.

The deficiency of Vitamin C might bring about scurvy, which causes draining gums, a loss of teeth, faulty tissue development, and wound mending.

Food Resources:

Raw vegetables and fruits contain Vitamin C however overcooking can ruin vitamin C in food. hence it is best to take it in its natural form. Red and green peppers, oranges and orange juice, grapefruit, kiwifruit, strawberries, spinach and other green, leafy vegetables, tomatoes, potatoes, and green peas contain a rich amount of vitamin C.

Vitamin C Benefits:

As vitamin C produces collagen which is a healing agent hence it is very vital for mending wounds. It helps in preventing heart diseases and keeping blood pressure levels in balance. It can help in lowering glucose levels and assist in the absorption of iron hence tending to anemia. Vitamin C also tends to treat pollution-related diseases such as allergies and asthma.

Vitamin D:

vitamin d

The Chemical name of vitamin D is ergocalciferol or cholecalciferol. It is a fat-soluble vitamin.

The human body produces vitamin D as a reaction to sun openness. An individual can likewise support their vitamin D admission through specific food varieties or supplements. Notwithstanding its name, vitamin D isn’t a nutrient, yet a prohormone, or forerunner of a chemical. Vitamins are supplements that the body cannot make, thus an individual should consume them in the eating routine. Nonetheless, the body can deliver Vitamin D. Calcium is a fundamental supplement required by every single living being, including people. Vitamin D is a prohormone that assists the body with retaining calcium, which is fundamental for bone well-being.