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Vitamins are organic compounds it contains carbon that people need in small quantities. It presents small amounts in natural foodstuffs. Having too little of any particular vitamin may increase the risk of developing certain health issues. It plays an essential role in the body, and a person requires a different amount of each vitamin to stay healthy.

What about multivitamins?

A diet that includes plenty of fruits, vegetables, whole grains, good protein packages, and healthful fats should provide most of the nutrients needed for good health.


Fat-soluble vitamins (A, D, E, and K) dissolve in fat and tend to accumulate in the body

Water-soluble vitamins (C and the B-complex vitamins, such as vitamin B6, B12, and folate) must dissolve in water before they can be absorbed by the body, and therefore cannot be stored. Any water-soluble vitamins unused by the body is primarily lost through urine.


Fat Soluble Vitamins


Vitamin A

Chemical names: retinol, retinal, and “the four carotenoids,” including beta carotene.

Function: It is essential for eye health.

Deficiency: It cause night blindness and keratomalacia, which causes the clear front layer of the eye to grow dry and cloudy.

Good sources: These include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens, some cheeses, eggs, apricots, cantaloupe melon, and milk.


Vitamin D

Chemical names: ergocalciferol, cholecalciferol.

Function: It is necessary for the healthy mineralization of bone.

Deficiency: It cause rickets and osteomalacia, or softening of the bones.

Good sources: Exposure to UVB rays from the sun or other sources causes the body to produce vitamin D. Fatty fish, eggs, beef liver, and mushrooms also contain the vitamin.


Vitamin E

Chemical names: tocopherol, tocotrienol.

Function: Its antioxidant activity helps prevent oxidative stress, an issue that increases the risk of widespread inflammation and various diseases.

Deficiency: This is rare, but it may cause hemolytic anemia in newborns. This condition destroys blood cells.

Good sources: These include wheat germ, kiwis, almonds, eggs, nuts, leafy greens, and vegetable oils.


Vitamin K

Chemical names: phylloquinone, menaquinone.

Function: It is necessary for blood clotting.

Deficiency: Low levels may cause an unusual susceptibility to bleeding, or bleeding diathesis.

Good sources: These include natto, leafy greens, pumpkins, figs, and parsley.


Water Soluble Vitamins


Vitamin B12

Chemical names: cyanocobalamin, hydroxocobalamin, methylcobalamin.

Function: It is essential for a healthy nervous system.

Deficiency: Low levels may lead to neurological problems and some types of anemia.

Good sources: Examples include fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast.


Vitamin C

Chemical name: ascorbic acid.

Function: It contributes to collagen production, wound healing, and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant.

Deficiency: This may result in scurvy, which causes bleeding gums, a loss of teeth, and poor tissue growth and wound healing.

Good sources: These include fruit and vegetables, but cooking destroys vitamin C.