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Vitamin Benefits And Sources

Vitamins are organic molecules that are essential for the proper functioning of the human metabolism. This vitamins are found in food we eat and fruits as well.

Below are the benefits of vitamins and their sources.

1. Vitamin A

Vitamin A helps in the maintenance of a healthy vision. It also assists with formation and growth of the epithelial tissue- a type of body tissue that forms the covering on all internal and external surfaces of your body, like the stomach, intestines, organs etc


It aids in improving the immune system, growth and reproduction as well as protects against cancer.

Vitamin A can be found in vegetables, green and yellow fruits, parsley, liver, sweet potatoes etc.

2. Vitamin C

Vitamin C is an antioxidant that helps protect your cells against the effects of free radicals. It aids the regulation of blood pressure and other heart complications due to its property of maintaining healthy blood vessels.

It’s necessary for the growth and development of all body tissue and it stimulates the production of collagen.

Vitamin C can be found in tomatoes, strawberries, kiwis, grapes, spinach, bell peppers, broccoli, orange etc

Read also: Shocking health benefits of orange

3. Vitamin D

It aids in calcium absorption for the healthy bones and teeth, it provides resistance to some diseases.

It may also help to regulate the mood and aids weight loss.

Read also: How to lose weight permanently.

Vitamin D can be gotten from early morning sunlight, milk, butter, eggs, salmon, tuna, etc.

4. Vitamin E

Apart lowering the risk of cancer, vitamin E helps the immune system, reduces inflammation, supports healthy eyes, and prevents coronary heart disease.

It protects the cells from damages and repair the tissues. Vitamin E promotes skin health.

It can be found in vegetable oils, apples, spinach, mango, peanut, blackberries etc.

5. Vitamin K

Blood clotting and bone growth require a number of different proteins, which vitamin K aids in the production of. It also helps prevent excessive bleeding in injuries and menstrual flow.

Vitamin K can be found in foods like eggs, carrot, tomatoes, parsley, spinach, cabbage, broccoli, avocados etc.

Read also: Health benefits of Avocado

6. Vitamin B1

This B vitamin is also known as thiamine. It is a good antioxidant, aids in the production of hydrochloric acid, enhances blood circulation and blood formation.

It energizes the body and promotes growth and learning capacity.

Read also: Foods that improves the memory

Vitamin B1 can be found in egg yolk, fish, poultry, peanut, oatmeal etc.

7. Vitamin B2

It is also known as riboflavin. It is responsible for breaking down of carbohydrates, proteins and fats. It has a vital role in maintaining the body’s energy supply as well as the formation of red blood cells.

It keeps the eyes healthy and the skin glowing.

Read also: How to have a smooth flawless face.

It can be found in sources like cheese, broccoli, egg yolk, mushroom, milk, spinach etc.

8. Vitamin B3

It’s also known as niacin. It helps lower the cholesterol level, ease arthritis, boost brain function, provides healthy skin and good circulation as well as lower the blood pressure.

Read also: Foods that helps regulate low bp

It can be found in food sources such as carrot, cheese, milk, peanut, wheat germ etc.

9. Vitamin B5

It is also known pantothenic acid. It helps produce energy and production of sex and stress-related hormones in the adrenal glands, as well as the formation of red blood cells.

It is an anti stress vitamin and plays a role in the production of abnormal hormones.

It is found in food sources like eggs, liver, mushroom, nuts, avocados, beef etc.

10. Vitamin B6

It’s also known as pyridoxine. The body’s ability to utilize proteins, lipids, and carbohydrates requires vitamin B6. Additionally, it’s essential for the growth of the skin, nerves, brain, and several other body organs.

It promotes cancer immunity, prevents arteriosclerosis by inhibiting homocysteine.

It is found in food sources like walnuts, eggs, spinach, peas, chicken, banana etc.

Read also: Health benefits of banana

11. Vitamin B12

It is also known as cobalamin. It helps keep the body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. It also prevents megaloblastic anaemia which is a blood condition that makes people weak and tired.

It also helps the body to fully utilize iron.

It can be found in food sources like seafoods, egg, milk, dairy, cereal, yoghurt, liver, cheese, sardines etc.


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