Vitamins are organic substances found in natural foods in small quantities. The risk of developing such health conditions can be increased by consuming too little of any specific vitamin. A vitamin is a compound that is organic, meaning it contains carbon. It is also an important nutrient to obtain from food that the body may need.

  • Vitamin A- The first form of Vitamin A is derived from animal sources. It improves your night vision, produces red blood cells, and fights off infections. The other form of vitamin is derived from plant foods. It helps avoid cell damage and an eye condition called macular degeneration. Eat orange vegetables and fruits such as sweet potatoes and cantaloupe, spinach and other greens, dairy foods, and seafood such as shrimp and salmon for your daily dose of Vitamin A.
  • Vitamin B1- It helps transform food into energy in your body. It’s also essential for the design of brain cells. Legumes are go-to sources, including black beans and lentils, and seeds. Also, pork and whole grains are healthy. Most people get enough thiamin from the foods they consume, but a little more is required for pregnant and breastfeeding women. People with diabetes appear to have low amounts of it in their bodies.
  • Vitamin B2- You could get enough of it for an entire day just from a good breakfast! It is added to many fortified breads and grain products and is naturally present in poultry, asparagus, and other green veggies and milk as well. To function correctly, your cells need it, and it could help avoid migraines.
  • Vitamin B3- This is a family of compounds that your body uses to convert and store food into energy. It also helps to protect your skin and tissues and can improve your levels of cholesterol. Three ounces of canned tuna is about all you need for a day. Or serve chicken, turkey, salmon, or other meat that’s lean. ⠀
  • Vitamin B6- In your body, this vitamin plays a part in more than 100 different reactions. B6 may help protect against memory loss, colorectal cancer, and PMS, as per a research. It is present in many forms of food, including leafy and root vegetables; non-citrus fruits such as bananas, avocados and watermelon; legumes; and fish, poultry and lean meat.
  • Vitamin B12- Rev up before hitting the gym with a snack like a hard-boiled egg or a vitamin-added cereal. B12 lets the body break down energy food. Many athletes and trainers take supplements before workouts, but they don’t really improve your performance if you’re getting enough to eat.
  • Vitamin C- In order to help your bones, skin, and muscles grow, your body needs vitamin C. By adding bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies into your diet, you’ll get plenty.
  • Vitamin D- Like calcium, it keeps your bones healthy and allows signals to be carried by your nerves. In fighting germs, it also plays a part. The best source is time in the sun— 10 to 15 minutes on a clear day, without sunscreen. Or you might consume salmon, tuna, and mackerel fish, for example. There’s a bit of it in egg yolk too. You can also get milk and occasionally orange juice containing added vitamin D.
  • Vitamin E- It’s something called an antioxidant that protects the cells from harm caused by tobacco smoke, pollution, sunlight, and more. Vitamin E also makes your cells speak to each other and keeps your blood flowing. Healthy sources of vitamin E are sunflower seeds and nuts, including almonds, hazelnuts and peanuts. If you are allergic to these, vegetable oils (like safflower and sunflower), spinach and broccoli also have vitamin E.
  • Vitamin K- For blood clotting and for healthy bones, you need it. People who take warfarin, a blood-thinner, need to be careful of what they eat because the medication stops working with vitamin K. A serving of spinach, kale, or broccoli leafy greens will give you more than enough K for the day. ⠀

Kritika is a freelance content writer with Femsay.com