Vitamins and their sources

If you are reading this then definitely you are interested to know about vitamins and their sources. I got the idea of this topic randomly, I thought let’s write something which people can find easy to understand and can save for future reference ( that’s an indirect way of asking you to save this blog).

Vitamins are organic compounds that are needed in very small quantities for supporting several bodily functions (which I will tell later).

Vitamins are generally classified into 2 categories- Fat-soluble and water-soluble.

Fat-soluble vitamins i.e A, D, E & K are stored in the body’s fatty tissues, while water-soluble vitamins i.e B1, B2, B3, B5, B6, B7, B9, B12 & C are not stored in the body.

This blog will discuss benefits, what happens when you are deficient in any vitamin and sources of those vitamins. So let’s start with Fat-soluble vitamins first.

Vitamin A

Are vital for vision, it provides healthy skin and is good for the bone. Vitamin A is also good for improving immunity.

The deficiency of vitamin A can affect your vision and can even cause Night-blindness.

Sources- Popular sources of vitamin A are cheese, butter, eggs, leafy vegetables such as spinach, yellow fruits like mangoes, papaya, apricots and more.

Vitamin D

These are essential for the proper absorption of calcium in bones.

Deficiency of vitamin D can cause a loss in bone density, can even cause Rickets in children.

Sources- Vitamin D is available in egg yolks, fatty fish, cod, milk and don’t forget the best source Sunlight.

Vitamin E

Vitamin E’s main function is to protect cell walls.

Deficiency can cause nerve and muscle damage, muscle weakness etc.

Sources- Leafy green veggies, broccoli, Nuts like peanuts, almonds, seeds like sunflower seeds, whole grain products.

Vitamin K

These are essential for proper blood clotting.

Deficiency can lead to significant bleeding & risk of cardiovascular diseases.

Sources- Cauliflower, cabbage, certain fish & meats. Cashews and fruits like grapes contain a significant amount of vitamin K.

Water-soluble vitamins

Vitamin B1- Thiamine

These are significant in nerve functioning, also help cells in our body to convert food into energy.

Lack of vitamin B1 can cause tiredness, loss of appetite and muscle weakness.

Sources- Green peas, black beans, tomatoes, sunflower seeds, fruits like oranges, pineapple, watermelon. Other sources are brown rice, yoghurt, tofu etc.

Vitamin B2- Riboflavin

These are important for vision and skin health, it also converts food into fuel(glucose).

Deficiency can cause skin disorders, hyperemia (excess blood), swollen-cracked lips, hair loss & more.

Sources- Vitamin B2 can be easily found in carrots leaves, mushrooms, milk, nuts, beans etc.

Note- I am mentioning only the popular sources and common symptoms, you can ask for more info regarding any vitamin in the comments section down below.

Vitamin B3- Niacin

Helps in maintaining healthy skin, nerves and digestive system.

Deficiency can cause diarrhoea, dermatitis and dementia.

Sources- Popular sources are Mushrooms, peaches, sweet potatoes, lentils, barley, corn, brown rice, peanuts etc.

Vitamin B5- Pantothenic acid

It is critical to the manufacturing of RBC, as well as sex & stress-related hormones produced in adrenal glands.

Deficiency is very unlikely but can cause stomach aches, sleeping problems and more.

Sources- Broccoli, avocado, whole wheat, mushrooms, strawberries etc.

Vitamin B6- Pyridoxine

It also helps in making RBC, promotes brain health and also treats nausea during pregnancy.

Deficiency can cause numbness in hands & feet, the tongue may become sore & red.

Sources- Potatoes, banana, bell peppers, chicken meat, walnuts, salmon etc.

Vitamin B7- Biotin

Helps in the production of hormones,

Deficiency can cause hair loss, lethargy, hallucination etc.

Sources- It is available in raspberries, carrots, papaya, eggs, most nuts, whole-grain bread, green leafy veggies etc.

Note- Vitamin H is another name for Biotin.

Vitamin B9- Folic acid

Vitamin B9 aids in the production of DNA & RNA, it also works closely with Vitamin B12 to help to make RBC.

Deficiency can cause headaches, difficulty in concentration, shortness of breath and more.

Sources- Orange juice, legumes, green veggies, peanuts, tomato juice, citrus fruits, beans & more.

Vitamin B12- Cobalamin

It is important for nerve functioning, also keeps blood healthy.

If you are low on B12 it can lead to anaemia that can cause tiredness. Deficiency also affects memory and thinking ability.

Sources- It is believed that vitamin B12 is only available in meat, eggs & fish but it is also available in dairy products. Vegans can obtain B12 from almond/soya milk, fortified cereals, nutritional yeast.

Vitamin C

Final Vitamin for today is Vitamin C; it promotes healthy teeth & gums, helps in iron absorption, manages high blood pressure. You might have read/heard that it boost immunity (and may save you from Corona-Virus) but, there is no such scientific research related to that.

Deficiency can cause gum infection, bruising, dental cavities, dry skin, dry eyes, joint pain & more.

Sources- It is commonly found in citrus fruits like kiwis, oranges, amla( The mighty Amla), it is also available in sprouts, cabbage, peppers, mangoes etc.

Note- Vitamin P is also a thing, it is called Flavonoid. It acts as anti-oxidants, but are not considered essential specifically.

So, these were Vitamins and their sources. You should get your blood tested to know if you are low on any vitamins. But, you don’t need to remember all the sources(although you can still save my blog for reference), you just need to eat healthy and fresh, add varieties to your diet and you will be fine.

If you want to talk more about vitamins, then drop a comment or you can simply say Hi. You can also find me on social media platforms that I have included below.

Check out my podcast :

Stretch it!! Fat Guy Workout

  1. Stretch it!!
  2. Plank variations for intermediate level

Until next time, remember to smile.

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