All of us want to be healthy and have a sharp mind, but do you know how can you get that. You need to include these 13 essential vitamins in your diet. This list of 13 essential vitamins includes vitamins A, C, D, E, K and B vitamins along with thiamine (B1), riboflavin (B2), niacin (B3)…
Four of these vitamins – A, D, E and K – are fat-soluble, which are stored in the fatty tissue of the body, whereas, the other nine vitamins are water soluble and are excreted from the body through urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver. The best way to fulfil the requirements of all of these 13 essential vitamins is to have a balanced diet with a variety of foods. Let us know which food is a source of which vitamin :
Vitamin A
Vitamin A has a very crucial role to play in the process of cell development. The optimum consumption of this vitamin protects you against night blindness and also against lung cancer, besides, even improves your vision. Vitamin A promotes healthy skin, hair, nails, gums, glands, bones and teeth.
Main Sources: Salmon or other cold water fish, egg yolks, carrots, fortified dairy products.
Vitamin D
Vitamin D enhances calcium absorption in the body and builds and maintains strong bones and teeth.
Main Sources: Fortified milk, fortified soy/rice drinks, butter, egg yolks, fatty fish, fishy liver oil, made by the body when exposed to sunlight.
Vitamin E
Vitamin E protects fatty acids. Maintains muscle mass and red blood cells and acts as an important antioxidant.
Main Sources: Eggs, vegetable oils, margarine, mayonnaise, nuts, seeds, fortified cereals.
Vitamin K
Vitamin K is an essential vitamin for your body. Your body needs it for proper blood clotting.
Main Sources: Spinach, broccoli, green leafy vegetables.
Also read: Biggest Nutrition and Food Myths Busted
Vitamin C
Vitamin C, found in citrus fruits, is an essential vitamin and important for your body. It strengthens the blood vessel walls. Promotes wound healing and iron absorption. Helps prevent atherosclerosis. Boosts immunity and acts as a major antioxidant.
Main Sources: Citrus fruits, juices, melons, berries, chillies, broccoli, potatoes, lemons, amla.
Vitamin B1
Vitamin B1 is also known as Thiamine. It is important for maintaining a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function.
Main Sources: Arepok, legumes, nuts, seeds, fortified cereals.
Vitamin B2
Vitamin B2 is also called as Riboflavin. This vitamin isindispensable for energy metabolism process. Along with maintaining healthy skin Vitamin B2 also maintains your eyesight.
Main Sources: Fortified cereals, cereals, dairy products, fortified soy/rice drinks, raw mushrooms.
Vitamin B3
Vitamin B3 is scientifically also known as Niacin. It is again very important for the body. It promotes energy metabolism and general growth. Its large doses are helpful in lowering cholesterol.
Main Sources: Lean meats, poultry, seafood, milk, eggs, legumes, fortified breads, cereals.
Vitamin B5
Vitamin B5, which is also called as Pantothenic acid, normalizes energy metabolism and blood sugar levels.
Main Sources: Almost all foods contain vitamin B5.
Vitamin B6
Pyridoxine, which is another name for Vitamin B6, is quite necessary for your good health. It fosters protein, as well as carbohydrate metabolism and also releases energy. It also plays a very critical role in proper nerve functioning and nurtures the synthesis of red blood cells.
Main Sources: Meat, fish, poultry, cereals, bananas, green leafy vegetables, potatoes, soybeans.
Vitamin B7
Vitamin B7 (also called as Biotin) is again another important vitamin that plays an a crucial role in maintaining a healthy metabolism.
Main Sources: Egg yolks, soybeans, whole grains, nuts, yeast.
Vitamin B9
Folate, is another name for Vitamin B9. And it is again a vitally important vitamin. It works for DNA and RNA makeup, for red blood cells formation. Further, it has role in synthesis of amino acids. Vitamin B9 is also primary for pregnant women, as it helps prevent birth defects.
Main Sources: Liver, yeast, leafy green vegetables, asparagus, orange juice, fortified flour, avocados, legumes.
Vitamin B12
Vitamin B12 is scientifically also named as, Cobalamin. This essential vitamin works for nerve fibers to make red blood cells, DNA, RNA and myelin sheath.
