Vitamin A is required for healthy bone growth, cell specialization, cell division and reproduction. It also helps in regulating the immune system. Dark colored fruits and vegetables, spinach, sweet potatoes, carrots, breakfast cereals, eggs, liver and whole milk are some sources of this vitamin. Vitamin B1 helps convert the foods to energy and is required for normal functioning of the nervous system. Additionally, it is also required for normal functioning of the cardiovascular system. Most foods contain this vitamin in moderate amounts. Vitamin B2 is required for the production of red blood cells and anti-bodies. Deficiency of this vitamin can result in poor hair and skin. Fish, eggs, green leafy vegetables, whole grains, kidney and liver are good sources of Vitamin B2.
Also known as Niacin, Vitamin B3 is required to convert the food into energy. It also promotes healthy skin and regulates hormone production and circulation. Additionally, it can lower the bad cholesterol level of blood. Chicken, veal, oily fish, turkey, pork, kidney and beef liver are excellent sources of this vitamin. Sex drive, behavior and moods are controlled by Vitamin B6. It also aids in the normal functioning of the immune system and cell growth. Walnuts, peas, liver, fish, carrots, chicken and eggs are some foods which contain this vitamin. Vitamin B12 is also known as cobalamin as it contains cobalt. Its main function is to produce red blood cells and maintain the health of the nervous system. Eggs, dairy products and meat are rich sources of this vitamin.
Those who are suffering from Vitamin B12 deficiency will not be able to absorb it normally through the food. Hence, they will have to receive regular injections. Vitamin C or ascorbic acid is very important to the body. Its deficiency can cause scurvy, which can be fatal if left untreated. Collagen gives structure to blood vessels, muscles, cartilage and bones. Vitamin C is required for the formation of collagen. Being a water soluble vitamin, it cannot be stored in the body and has to be replenished frequently. Fruit juices and breakfast cereals are often fortified with Vitamin C. Vitamin D is essential for maintaining strong bones. It promotes phosphorous and calcium and is required to maintain the health of the immune system.
It is naturally synthesized by the body from ultraviolet rays of the sun. It can also be obtained from beef liver, eggs, fortified cereals and oily fish. Vitamin E is required for DNA repair, blood cell protection and protecting the eyes and muscles from free radical damage. Olive oil, soya beans, eggs, broccoli, spinach and nuts are rich in Vitamin E. They can also be taken as vitamin supplements. However, the dosage of supplements should not exceed 1000mg per day. The primary responsibility of Vitamin K is to produce coagulation proteins. Deficiency of this vitamin is primarily seen in infants. However, Vitamin K deficiency can occur at any age. The main symptom of its deficiency is excessive bleeding. Good sources of Vitamin K include olive oil, oats, asparagus and green vegetables.