Vitamins | Why vitamins are important | 13 essential vitamins for your body



Vitamins are nutrients that our body needs to move and fight off disease. Our body cannot produce vitamins, so we must get them through food or by supplements. There are a few vitamins that are essential to your body working well. Vitamins are very important to normal metabolism. If we do not intake enough of any kind of vitamin, certain medical conditions can result.

A vitamin is both an organic compound and essential nutrients which means it contains carbon and nutrient that body cannot produce and which it needs to get from food respectively. There are 13 essential vitamins.

Water soluble vitamins and Fat soluble vitamins:

Vitamins can only be water soluble or fat soluble.


Water soluble Vitamins:

Water-soluble vitamins doesnt stay in the body for long. The body cannot store them, and they are soon pass out in urine. That is why, water-soluble vitamins is to be replaced by fat-soluble vitamins. Vitamin C and all type of B vitamins are water soluble.

Fat soluble Vitamins:

Fat-soluble vitamins stored in the fatty tissues of the body and the liver. These vitsamins are easy to store than water-soluble vitamins, and they can be reserves in body for days, and sometimes months. Vitamins A, D, E, and K are fat-soluble.

13 Essential Vitamins:


Vitamin A:

Vitamin A plays a major role in the growth and cell development. Vitamin A helps to promote healthy skin, hair, nails, gums, glands, bones and teeth it help to prevent night blindness and also helps to prevent lung cancer. Deficiency of vitamin A can cause keratomalacia.

Where to get Vitamin A: 

Liver, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, egg yolk, some cheeses, fortified dairy products , apricot, and milk.

Vitamin B1:

Vitamin B1 helps maintaining a healthy metabolism. It also helps to maintain normal digestion, appetite and proper nerve function. Deficiency of Vitamin B1 can cause beriberi and Wernicke-Korsakoff syndrome.

Where to get Vitamin B1:

Yeast, pork, cereal grains, sunflower seeds, brown rice, asparagus, cauliflower, potatoes, and oranges.

Vitamin B2:

Vitamin B2 is essential to energize your metabolism. It aids adrenal function, give supports in normal vision and help to maintain healthy skin. Deficiency of this can cause ariboflavinosis.

Where to get Vitamin B2:  Bananas, okra, chard, cottage cheese, yogurt, meat, eggs, fish, and green beans.

Vitamin B3: 

Vitamin B3 use to metabolize energy and promote normal growth. In take of Vitamin B3 in large dose can also lower cholesterol. Deficiency can  cause pellagra, diarrhea, dermatitis, and mental disturbance.

Where to get Vitamin B3:  Heart, kidney, chicken, beef, tuna, salmon, milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, and brewer’s yeast.

Vitamin B5:

Vitamin B5 can also be called pantothenic acid, it is one of the most important vitamins for human. It helps in making blood cells, and it helps you convert the food you eat into energy. When your body lack of this vitamin it may cause paresthesia, or pins and needles.

Where to get Vitamin B5: Almost all food contain Vitamin B5.

Vitamin B6:

Vitamin B6 is important for good health. It help to promote protein metabolism, metabolism of carbohydrates and release of energy. It plays a vital role in proper nerve function and synthesis of red blood cells. Deficiency of vitamin B6 can cause  anemia, or damage to parts of the nervous system other than the brain and spinal cord.

Where to get Vitamin B6:  Meat, poultry, grains, cereals, bananas, green leafy vegetables, potatoes, and soybeans.

Vitamin B7:

Vitamin B7 (biotin), is a vital part of a healthy metabolism and creating important enzymes. It often use to strengthen hair and nails, and is also called Vitamin H (for hair). Deficiency may lead to enteritis or intestine inflammation.

Where to get Vitamin B7:   Egg yolk, liver, some vegetables.

Vitamin B9:

Vitamin B9 is an important vitamin, and is especially for pregnant women as it helps in stoping birth defects. This vitamin is also called Folic acid and Folinic acid. Deficiency may cause anaemia and increase risk of heart attack.

Where to get Vitamin B9: Liver, yeast, leafy green vegetables, asparagus, orange juice, and fortified flour.

Vitamin B12:

Vitamin B12 helps in keeping the body’s nerve and blood cells healthy and helps to make DNA, the genetic material in all cells. Deficiency may cause bone marrow to produce unusually large, abnormal, immature red blood cells.

Where to get Vitamin B12: All meaty products.

Vitamin C:

Vitamin C can also be known as ascorbic acid, it helps to protect cells and maintain healthy skin, blood vessels, bones and cartilage also helps in healing wounds. Deficiency may cause megaloblastic anemia.

Where to get Vitamin C: Citrus fruits, juices, melons, berries, broccoli and liver.  Excessive cooking destroy vitamin C in food.

Vitamin D:

Vitamin D helps balance the amount of calcium and phosphate in the body. It keep bones, teeth and muscles healthy. Deficiency of Vitamin D can lead bone deformities such as rickets in children, and osteomalacia in adults.

Where to get Vitamin D: Sunlight, fatty fish, eggs, beef liver, and mushrooms.

Vitamin E:

Vitamin E acts as an antioxidant, it help to protect cells, fatty acid and muscles from the damage. Deficiency of this vitamin can cause chronic pancreatitis and hemolytic anemia in newborns.

Where to get Vitamin E: Kiwi fruit, almonds, avocado, eggs, leafy green vegetables, unheated vegetable oils, wheat germ, and whole-grains.

Vitamin K:

Vitamin K is a combination of different vitamins that the body needs for blood clotting, help wounds to heal. It also help in keeping bones healthy. Deficiency of Vitamin K may lead to bleeding, poor development of bones, osteoporosis, and increase in cardiovascular disease.

Where to get Vitamin K:   Green vegetables, avocado,  and liver. Parsley contains a lot of vitamin K.