A vitamin is one of a group of organic substances that is present in minute amounts in natural foodstuffs. Vitamins are essential to normal metabolism. If we do not take enough of any kind of vitamin, certain medical conditions can result.
A vitamin is both:
- an organic compound, which means it contains carbon
- an essential nutrient that body cannot produce enough of and which it needs to get from food
Vitamin A helps in healthy growth of hair, skin, nails, glums, glands, bones and teeth. Our body can get its vitamin A intake through dairy products, egg yolk, salmon and any other cold-water fish.
Vitamin D improves our calcium absorption and helps in building strong and healthy bones and teeth. We can get vitamin D through exposing ourselves to the sun, fortified milk/soy milk, butter, egg yolk, fatty fishes, etc.
Vitamin E builds muscles, maintain red blood cells, protect fatty acids and also serves as an extremely important and effective antioxidant. Our body can get its fill of vitamin E through Eggs, vegetable oils, margarine, nuts, seeds, fortified cereals and the likes.
Vitamin K ensures proper blood clotting in our body. Any green leafy vegetables such as spinach, broccoli, etc. can be eaten to get proper intake of vitamin K.
Vitamin C is found in citrus food and is an essential vitamin that your body needs. It helps in weight loss, serves as an important antioxidant and also helps prevent atherosclerosis. Vitamin C is found in citrus fruits, juices, melon, berries, peppers, broccoli and potatoes.
Vitamin B1 helps in maintaining proper digestion, appetite and also increases our body’s rate of metabolism. Foods like Pork, legumes, nuts, seeds, fortified cereals and grains have vitamin B1 in them.
Vitamin B2 helps you with increasing your body’s energy metabolism rate. Not only that, it also helps with proper adrenal function, supports normal vision and helps maintain healthy skin. You can get vitamin B2 by eating dairy products, poultry, grains, raw mushrooms, etc.
Vitamin B3 is also very good for boosting your metabolism rate and promote normal growth. If taken in large doses, it can also lower cholesterol. Legumes, poultry, seafood, cereals, milk, eggs have vitamin B3 in them.
Vitamin B6 is very essential for good health. It promotes protein metabolism, carbohydrates metabolism and the release of energy. It also helps in maintaining a proper nerve system and its functions and the synthesis of red blood cells. Found in foods such as meat, fish, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, soybeans, etc.
Vitamin B9 is another essential vitamin especially for pregnant women as it helps prevent any birth defects. It also boosts the process of making DNA, RNA, red blood cells, and synthesize certain amino acids. To get vitamin B9 have yeast, leafy green vegetables, asparagus, orange juice, fortified flour, avocados, legumes etc.
You need Vitamin B12 to help your body make red blood cells, DNA, RNA, and myelin for nerve fibres. You can find vitamin B12 in all animal products.