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Understanding the essential vitamins our bodies need can help us make informed dietary choices.
Here's a comprehensive look at vitamins and their functions.
Vitamins and Their Functions
Vitamin A
Essential for healthy vision, skin, bones, teeth, reproduction, immune system support, cell growth and development, and acts as an antioxidant.
Good Sources: Liver, eggs, fish, milk, carrots, sweet potatoes, pumpkin, spinach, fortified milk, cereals, butter, cheese, butternut squash, red peppers, mangoes, and cantaloupe.Vitamin B1 (Thiamine)
Important for converting food into energy; and critical for nerve function, energy metabolism, muscle contraction, cognitive function, digestion, and preventing beriberi.
Good Sources: Pork, soy, watermelon, tomatoes, spinach, fish, eggs, beef, whole grains, legumes, nuts and seeds, peas, fortified cereals and grains, vegetables, milk, bread, and pasta.Vitamin B2 (Riboflavin)
Helps convert food into energy; supports healthy skin, hair, blood, brain function, antioxidant activity, and healthy eyes, and aids other B vitamins.
Good Sources: Dairy products, eggs, meat, fish, almonds, leafy green vegetables, whole grains and enriched cereals, mushrooms, legumes, and oysters.
Vitamin B3 (Niacin)
Aids in converting food into energy; essential for a healthy nervous system, DNA repair and synthesis, cholesterol regulation, skin health, antioxidant effects, and cardiovascular health.
Good Sources: Meat, fish, organ meats, whole grains, legumes, nuts and seeds, dairy products, enriched and fortified foods, and mushrooms.Vitamin B6 (Pyridoxine)
Important for amino acid metabolism, brain function, neurotransmitter synthesis, hemoglobin production, immune system support, hormonal balance, heart health, and reducing inflammation. It also aids sleep, appetite, and mood regulation.
Good Sources: Fish, poultry, potatoes, chickpeas, bananas, and fortified cereals.Vitamin B7 (Biotin)
Crucial for energy metabolism; promotes healthy hair, skin, and nails, fatty acid synthesis, glucose breakdown, and supports pregnancy and nervous system health.
Good Sources: Egg yolks, liver, organ meats, nuts and seeds, legumes, fish, dairy products, whole grains, avocados, sweet potatoes, mushrooms, and soybeans.Vitamin B9 (Folate)
Essential for DNA synthesis and repair, red blood cell formation, brain function, pregnancy and fetal development, protein metabolism, and heart health.
Good Sources: Leafy green vegetables, legumes, asparagus, brussels sprouts, broccoli, avocados, citrus fruits, nuts and seeds, whole grains, eggs, tomatoes, spinach, and chickpeas.Vitamin B12
Important for red blood cell formation, DNA synthesis, nervous system health, energy production, brain health, and mood regulation.
Good Sources: Meat, fish, poultry, dairy products, eggs, and fortified foods.Vitamin C
Provides antioxidant protection, aids in collagen synthesis, supports the immune system, promotes wound healing, enhances iron absorption, and facilitates neurotransmitter synthesis.
Good Sources: Citrus fruits, berries, kiwi, pineapple, bell peppers, broccoli, brussels sprouts, tomatoes, spinach, leafy greens, and mango.Vitamin D
Crucial for bone health, immune system support, muscle function, cell growth and development, cardiovascular health, and mood regulation. It also helps form teeth via calcium and phosphorus.
Good Sources: Fatty fish, cod liver oil, egg yolks, fortified foods, cheese, and sunlight exposure for 10 to 30 minutes several times a week.Vitamin E
Acts as an antioxidant; supports the immune system, skin health, eye health, heart health, and cell signaling, and helps stabilize cell membranes.
Good Sources: Nuts and seeds, vegetable oils, leafy green vegetables, fish, fruits, fortified foods, and whole grains.Vitamin K
Essential for blood clotting, bone health, heart health, cell growth, and cognitive function.
Good Sources: Leafy green vegetables, cruciferous vegetables, herbs, fermented foods, oils, fruits, and liver.
