Vitamins And Their Rich Sources

From an early age, we learned about the importance of a balanced diet. A balanced diet is a diet that consists of the required amounts of carbohydrates, proteins, fats, vitamins and minerals, roughage, and water. Each of these food requirements when consumed fulfills its function. Their functions can be:

Carbohydrates- They provide and store energy that fuels our brain. Example: corn, beans, potatoes, and grains.

Proteins- They are important for the building and repairing of tissues and muscles in our body. Example: fish, eggs, cheese, and soy.

Fats- They are an extra source of energy and storage form of food. Fat also helps in protecting our organs. Example: butter, oil, nuts, and avocado.

Vitamins and Minerals- They boost our immune system, support development, and help in the proper working of our organs. Several vitamins and minerals like calcium, zinc, iodine, and iron are required by our body.

Roughage and Water- Roughage provides fiber which helps regulate digestion and water helps flush out impurities and regulate the temperature of our body. Example: whole grains, fruits, vegetables, and legumes.

All of these components of food are essential for the proper functioning of our bodies, including vitamins. Vitamins needed by our body are of many types like Vitamin A, C, D, E, K, and the B vitamins (B1, B2, B3, B5, B7, B6, B12, and B9). Let’s understand each of these vitamins properly with their functions and sources.

Vitamin A: Vitamin A is essential for improving our vision and reducing the chances of night blindness. It also helps boost our immune system, reduces acne, and promotes healthy growth and reproduction. Some of its rich sources are carrots, spinach, pumpkin, papaya, and tomatoes.

Vitamin C: Vitamin C is essential for protecting our immune system and preventing wrinkles, improving our skin condition. It is responsible for the repairing of our tissues. It is also a powerful antioxidant that can prevent us from getting any chronic diseases. Some of its rich sources are citrus fruits, broccoli, and bell peppers.

Vitamin D: Vitamin D helps our body absorb and retain calcium and phosphorus which are in turn responsible for bone strength. It can also reduce the growth of cancer cells and reduce depression. Its biggest source is sunlight. Other than that we can get Vitamin D from salmon, egg yolk, soy milk, and mushrooms.

Vitamin E: Vitamin E acts as an antioxidant hunting free radicals that can damage cells. It also prevents clot formation in the heart arteries. Some of its sources can be almonds, sunflower seeds, peanuts, and wheat germ oil.

Vitamin K: Vitamin K is responsible for making several proteins that are important for blood clotting, wound healing, and the building of bones. Some of its sources are kale, lettuce, turnip greens, and Brussels sprouts.

Vitamin B: Vitamin B is accountable for boosting metabolism levels and improving skin and hair conditions. It also helps in the breaking down of food to produce energy. It is a vital vitamin for pregnant women, teenage girls, and breastfeeding moms. It helps keep our gut lining and blood cells healthy. Some of its rich sources are pork, soya bean, cereal, peanuts, oats, and bananas.

Thus, let us take care of our body and nurture it with a balanced diet containing all significant vitamins.