Updated on June 5th, 2021
Essential Vitamins
There are 13 essential vitamins that our body needs. They are Vitamin A, B (Group of 8), C, D, E and K. These Vitamins are absorbed by the body out of the food we eat. If we are eating a balanced diet, the body gets adequate quantity of these vitamins. Assuming that we do not have any disease or abnormality which prevents us from absorbing these vitamins, there should be no need for taking any supplements. These vitamins are:
Vitamin A.
The vitamin A plays a key role in immunity, reproductive behaviors and vision. It maintains healthy bones and teeth, mucus membranes and skin.
Sources of Vitamin A. Sweet potatoes, liver, spinach, fish, milk, eggs, Broccoli and carrots also are good sources.
Vitamin B(Group). It comprises of 8 vitamins. They are a class of water-soluble vitamins that play important roles in helping the metabolic system function to forming red blood cells and improving mental cognitive ability. Vitamin B allow your body to turn food into energy. Every B vitamin has a slightly different role in the body. Most contribute to converting food into energy, but also have other significant jobs.
Sources of Vitamin B (Group) Eggs, lean meats, nuts & seeds, legumes, organ meats, peas, whole grains, milk, green vegetables, cereals, avocado, fish, potatoes, poultry, fortified cereals, kale, broccoli, lentils, mushrooms, sweet potatoes, banana, dark chocolate, asparagus, broccoli, beets, dried beans, soy.
Vitamin C(Ascorbic Acid). It is an important antioxidant and helps in absorption of iron. It’s also a necessary ingredient in several key bodily processes, such as protein metabolism and the synthesis of neurotransmitters.
Sources. Good sources include kiwi fruit, broccoli, Brussels sprouts, cantaloupe, cauliflower, cabbage, citrus fruit, potatoes, spinach, tomatoes and strawberries.
Vitamin D.
Vitamin D, which our body generates on its own when our skin is exposed to sunlight, helps body absorb calcium and helps build bones and keep bones strong and healthy.
Sources. Your body produces it in response to exposure from the sun. Other sources like fatty fish (salmon, herring, mackerel), fish liver oils, dairy products, egg yolks and cereals help in producing this vitamin. 10-15 minutes of sunshine three times a week is enough for your body to produce all the vitamin D you need.
Vitamin E. Vitamin E is a powerful antioxidant that protects cells from the harmful molecules known as free radicals. It’s important for immunity, and for healthy blood vessel function and clotting. It helps body use vitamin K.
Sources. Good sources are Avocado, dark green vegetables (spinach, asparagus, broccoli), oils (safflower, corn, sunflower), papaya, mango, nuts & seeds and wheat germ.
Vitamin K. Play a role in blood clotting, bone metabolism, and regulating blood calcium levels.
Sources.
Green, leafy vegetables are the best source of this vitamin. Kale is rich in this vitamin followed by collard greens and spinach and other exotic varieties like turnip, mustard, and beet greens. Cabbage, cauliflower, fish, liver, and eggs are other sources.
All these Vitamins are broken down into two categories, water-soluble and fat-soluble. Water-soluble vitamins mean they dissolve in water and are not stored in the body; they include vitamin C and all of the vitamin B complex. Fat-soluble vitamins means they dissolve in the fat in our bodies and are stored in the fat tissue in our bodies, we do not excrete them. These vitamins include A, D, E, and K.