You all know in order to function your day to day work our body organs required different set of Vitamins & minerals. You can get them at any pharmacy in the form of tablets,powder, drinks and so on. but is that only way out? Certainly not!

we have option to go through get this nutrient naturally from vitamin rich foods. First of all lets get basic understanding of vitamins and how our body consumes it.

There are 2 types of vitamins

1. water soluble vitamins. 2. fat soluble vitamins.

while these types differentiate into many kind of vitamins i.e.,

water soluble vitamins :  

They do not accumulate in the body and are eliminated from it after a few days, therefore they must be consumed regularly daily basis in order to maintain their level. 

vitamin c , vitamin B1 , vitamin B2 , vitamin B3 , vitamin B6 , vitamin B9 , vitamin B12, vitamin B5 , these are some essential water soluble vitamins.

Vitamin C (ascorbic acid):

Is important for the growth and restoration of cells in tissues, gums, blood vessels, bones, and teeth. It promotes the absorption of iron by the body so it can recover faster. Vitamin C is useful in protecting against infections. This valuable element stimulates the launch of immune processes. Vitamin C is also used in skincare to help smooth wrinkles and increase tone. What is more, it can enhance the absorption of iron from plant sources when the two are eaten together.

Source: Citrus fruits {Lemon and family 🙂 }, tomatoes and tomato juice, and potatoes are major contributors of vitamin C. Other good food sources include red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts

Vitamin B1 (thiamin):

• Is vital for energy metabolism, particularly carbohydrate metabolism. Moreover, it is key for muscle contractions and the conduction of nerve signals. Thiamin deficiency causes beriberi disease and can cause weakness, fatigue, psychosis, and nerve damage. Whilst it is not very common, alcoholics are most at risk of beriberi.

Source: Beans, lentils. Green peas. Enriched cereals, breads, noodles, rice. Sunflower seeds. Yogurt.

Vitamin B2 (riboflavin):

• Is also involved in energy metabolism. It keeps the skin, eyes, and nervous system healthy. Deficiency of riboflavin can cause several symptoms such as a sore throat, cheilosis (lesions on the lips), normocytic and normochromic anemia, and angular stomatitis (lesions on the corners of the mouth). Without riboflavin, several other vitamins, such as folate, cannot be metabolized, so riboflavin deficiency often occurs with other vitamin deficiencies.

Source: Eggs, organ meats (such as kidneys and liver), lean meats, and low-fat milk. Green vegetables (such as asparagus, broccoli, and spinach) Fortified cereals, bread, and grain products.

Vitamin B3 (niacin) :

• Helps the body to release energy from the food sources you eat. It ensures a proper functioning nervous system and liver. But, if taken for too long at high doses, supplements can cause liver damage.

Source:Chicken Breast. Chicken, especially the breast meat, is a good source of both niacin and lean protein.

Tuna. Tuna is a good source of niacin and a great option for people who eat fish but not meat

& for Vegitarians : Two tablespoons (32 grams) of peanut butter contain 4.3 mg of niacin, roughly 25% of the RDA for men and 30% for women

Vitamin B6 (pyridoxine):

• Is a group of six compounds. It has a wide variety of functions and is particularly involved in protein metabolism. Vitamin B6 is a key component in the formation of hemoglobin (the substance in red blood cells that carries oxygen around the body). But be aware that long-term high doses can be toxic and may result in nerve damage. This can become irreversible if this occurs for more than a few months.

Source:

pork, poultry, such as chicken or turkey,some fish.
peanuts, soya beans, wheatgerm, oats, bananas.

Vitamin B9 (folate, or folic acid):

• Works with vitamin B12 to form healthy red blood cells. Folate also helps to reduce the risk of central neural tube defects, such as spina bifida in unborn babies. Therefore maintaining a healthy amount is important during pregnancy. Because of its role in red blood cell formation, a deficiency can lead to folate deficiency anemia, which causes fatigue, diarrhea, loss of appetite, heart palpitations, and behavioral disorders.

Source: Spinach, Dark leafy greens, Beets, Mustard greens, Lima beans

Vitamin B12 (cobalamin):

• The main function of vitamin B12 is normal hematopoiesis. Its deficiency is a cause of megaloblastic anemia and neurological disorders. However, Vitamin B12 cannot be synthesized in the body.

Source: Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians

Vitamin B5 (pantothenic acid):

• Like all the B vitamins, is involved in releasing energy from food, particularly fatty acids. The lack of pantothenic acid can cause fatigue, chronic stress, and depression, although it is difficult to determine the symptoms because it is not common and often occurs with other deficiencies.

Source: mushrooms, nuts, beans, peas, lentils, dairy products.

fat soluble vitamins :

unlike water soluble vitamins, fat soluble are much better absorbed by our body ,  especially when consumed simultaneously with food  that contains fat.

vitamin A , vitamin D , vitamin E , vitamin K , they are soluble in organic solvents and are absorbed and transported in a manner similar to that of fats.

you can find these vitamins, which include A, D, E and K, in the diet of almost every person. Learn how these substances can benefit your body.

Vitamin A:

• can significantly help the health of your skin and eyes. Its deficiency is the world’s leading cause of preventable blindness in children and increases the risk of disease and death. It is a serious problem in more than half of all countries, though it mainly affects poorer regions.

Source: Eggs, Fortified breakfast cereals. Orange and yellow vegetables and fruits, Other sources of beta-carotene such as broccoli, spinach, and most dark green, leafy vegetables.

Vitamin D:

• Regulates the amount of calcium and phosphate in the body. Subsequently, the lack of vitamin D can lead to rickets in children and osteomalacia in adults, which is characterized by weakness, aches, and pains because the bones don’t have enough calcium.

Source: oily fish – such as salmon, sardines, herring and mackerel.

red meat, egg yolks, fortified foods – such as some fat spreads and breakfast cereals

Vitamin E:

• It is an antioxidant which prevents oxidation and the subsequent damage it can cause, including protecting against free radicals. In addition, vitamin E is involved in maintaining healthy skin and regulating and strengthening the immune response.

Source:Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)

Nuts (such as almonds, peanuts, and hazelnuts/filberts)

Seeds (such as sunflower seeds)

Green leafy vegetables (such as spinach and broccoli)

Fortified breakfast cereals, fruit juices, margarine, and spreads.

Vitamin K:

• Is involved in blood clotting, which means it helps wounds heal properly. Moreover, it works with vitamin D to regulate calcium in the body, so it plays a role in bone health. The body only needs a little vitamin K and some is produced by our gut bacteria, so deficiencies are rare, but a healthy balanced diet is necessary to ensure you have enough.

Source:Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.

Vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage.

Fish, liver, meat, eggs, and cereals (contain smaller amounts)

Hope you like the article, Have a happy healthy and balanced life!