Sources of Vitamins: Types and Benefits for Overall Health

Vitamins are an essential component of your body. Every living organism needs a specific amount of vitamins and other nutrients to live a healthy life. Unfortunately, a lack of proper awareness and healthy meals lead to the deficiency of these essential components. 

The most common vitamin deficiencies include deficiencies in vitamin D, B12, and B9. In India, almost 75% are suffering from any or multiple vitamin deficiencies. Vitamin D is lacking in almost 80% of Indians, followed by vitamin B12 (21.02%) and B9 (15.06%). Moreover, 84% of pregnant women lack vitamin D.

Therefore, try to add these essentials to live a healthy life.

What is a vitamin?

Vitamins are a group of essential organic substances that your body requires for everyday functions like cell growth, process, and development. Your body will fall sick if it lacks vitamins for a prolonged period. 

How do vitamins help your body?

Vitamins perform different functions based on their types. However, vitamins, along with minerals, proteins, carbohydrates, and other nutrients, help your body maintain its growth, development, and stability and fight pathogens and diseases. Lack of vitamins can cause serious health issues like beriberi, rickets, fatigue, cardiovascular problems, and even vision loss.

Types of vitamins 

Scientists have categorized 13 vitamins into two parts based on their nature:

• Fat-soluble vitamins: These vitamins are soluble in organic solvents and are present in the liver, muscles, and fatty tissues. Vitamins A, D, E, and K are fat-soluble vitamins. 
• Water-soluble vitamins: The rest of the nine vitamins, including vitamin C and all the types of vitamin B (B1, B2, B3, B5, B6, B7, B9, and B12), fall under this category. Since they are all soluble in water, the human body cannot store these vitamins and release them through urine. Therefore, you should consume these vitamins daily. However, your body can store B12 for extended periods. 

Benefits and sources of vitamins

Vitamin A (Retinol)

Benefits

1. Strong and healthy teeth
2. Healthy skin
3. Maintains soft tissue
4. Healthy mucous membranes

Sources

1. Leafy vegetables
2. Orange fruits
3. Carrot, sweet potato, pumpkin
4. Milk
5. Cheese
6. Butter
7. Eggs 

Vitamin B1 (Thiamin)

Benefits

1. Creates energy from carbohydrates

Sources

1. Whole grains
2. Seeds
3. Nuts
4. Legumes
5. Green vegetables
6. Meat

Vitamin B2 (Riboflavin)

Benefits

1. Growth
2. Forms red blood cells

Sources

1. Green vegetables
2. Whole grains
3. Milk 
4. Butter
5. Ghee

Vitamin B3 (Niacin)

Benefits

1. Energy
2. Good skin and hair

Sources

1. Green vegetables
2. Asparagus
3. Whole grains
4. Mushrooms
5. Meat
6. Poultry
7. Fish

Vitamin B5 (Pantothenic acid)

Benefits

1. Improves metabolism
2. Secretion of hormones and cholesterol

Sources

1. Green vegetables
2. Fruits
3. Mushrooms
4. Nuts
5. Dairy products
6. Meat
7. Eggs 

Vitamin B6 (Pyridoxin)

Benefits

1. Improves brain function
2. Forms red blood cells
3. Specific chemical reactions for a healthy body

Sources

1. Vegetables
2. Fruits
3. Cereals
4. Meat
5. Eggs
6. Fish
7. Milk 

Vitamin B7 (Biotin)

Benefits

1. Metabolism of protein and carbohydrates
2. Produces hormones and cholesterol

Sources

1. Vegetables
2. Fruits
3. Whole grains
4. Meat
5. Bacteria in the human body

Vitamin B9 (Folate)

Benefits

1. Forms DNA
2. Helps B12 to form red blood cells

Sources

1. Vegetables
2. Orange
3. Legumes
4. Seeds
5. Meat

Vitamin B12 (Cynocobalamin)

Benefits

1. Forms red blood cells
2. Maintains central nervous system
3. Improves metabolism

Sources

1. Meat
2. Eggs
3. Seafood
4. Milk products

Vitamin C (Ascorbic acid)

Benefits

1. Healthy gum and teeth
2. Iron absorption
3. Wound healing
4. Healthy tissue

Sources

1. Citrus fruits
2. Berries
3. Melons
4. Cabbage family
5. Tomato
6. Potato
7. Papaya
8. Mango
9. Kiwi

Vitamin D (Colecalciferol)

Benefits

1. Absorption of calcium
2. Strengthens bones and teeth
3. Body development

Sources

1. Sunlight
2. Egg yolk
3. Liver
4. Fatty fish

Vitamin E

Benefits

1. Forms red blood cells

Sources

1. Polyunsaturated oils
2. Whole grains
3. Vegetables
4. Nuts
5. Seeds
6. Egg yolk

Vitamin K

Benefits

1. Improves bone health
2. Blood coagulation

Sources

1. Spinach
2. Broccoli
3. Kale
4. Asparagus

You can easily find all these vegetables, fruits, and animal-based items in the market. Try to incorporate these items into our daily dietary chart. You can also visit a dietician and get a customized chart. A dietician will make a balanced diet chart for you. Furthermore, vitamin D is also called sunshine vitamin. Hence, try to stand in the morning sun for at least 15 minutes thrice a week. You will get enough vitamin D from the sun.

However, do not overeat foods because you want all the nutrients. Your body will absorb the necessary nutrients. Moreover, your body might not absorb the essential nutrients from food. In that case, consult a doctor and take vitamin supplements. 

To sum up

Vitamins are one of the essentials that maintain good health. You must eat vegetables and fruits rich in vitamins and minerals. Constant neglect of regular vitamin intake can lead to severe medical complications. Follow the instructions of your nutritionist, maintain a balanced diet, eat one fruit a day and exercise regularly to stay healthy.

Metropolis Healthcare is one of India's leading diagnostic centres. Visit your nearest Metropolis Healthcare Centre for any pathological test. They have a good reputation for satisfying their clients.