Vitamins list for a healthy body

Vitamin deficiency causes many diseases. At present, the trend of taking vitamin supplements has also increased. Due to the lack of vitamins and nutrients in the diet, supplements are needed. Recent research has revealed that taking vitamin and calcium supplements increases the risk of a heart attack.

Health experts also believe that a regular intake of all vitamins is necessary for a healthy body. But due to ignorance, we are not able to include food containing all the vitamins in the diet. For a vitamin diet, we should also know which vitamins are found in which fruits and vegetables.

VITAMIN

WHAT WE USE IT FOR

GOOD SOURCES

Vitamin AFor healthy vision, skin, bones, teeth & reproductionLiver, Eggs, Fish, Milk, Carrots, Sweet Potato, Pumpkin, Spinach
B1
Thiamin
Helps convert food into energy and is critical for nerve functionPork, Soy, Watermelon,
Tomato, Spinach
B2
RIBOFLAVIN
Helps convert food into energy and supports healthy skin, hair, blood & brainDairy, Meat, Green Leafy Veggies,
Enriched Wheat, Oysters
B3
NIACIN
Helps convert food into energy and is essential for a healthy nervous systemBeef, Chicken, Shrimp, Avocado,
Peanuts, Tomato, Spinach
B6
PYRIDOXINE
Help make red blood cells and improve sleep, appetite & moodChicken, Tofu, Banana, Watermelon,
Fish, Legumes
B7
BIOTIN
Helps convert food to energy & break down glucoseWhole Grains, Eggs, Almonds,
Soybeans, Fish
B9
FOLATE
 Vital for new cell creation and DNA synthesis
Legumes, Spinach, Leafy Greens, Chickpeas, Tomato, Asparagus
B12Breaks down fatty acids & amino acids help make red blood cellsDairy, Beef, Pork, Poultry,
Fish, Eggs
Vitamin CActs as an antioxidant help make new cells, & improves the immune systemFruit & Fruit Juices, Pepper, Broccoli,
Tomato, Spinach
Vitamin DStrengthens and helps form bones & teeth via calcium & phosphorusEgg Yolk, Fatty Fish, Liver,
Sunlight

Vitamin EActs an antioxidant, helps stabilize cell membranesNuts, Avocado, Tofu, Whole Grains, Seeds
Vitamin KEssential for blood clotting and helping to regulate blood calciumBroccoli, Brussels Sprouts, Liver,
Leafy Greens

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