EVERYTHING YOU EVER WANTED TO KNOW ABOUT VITAMINS.

We all know vitamins are essential nutrients the body needs – but what does each vitamin do? And which foods are vitamin powerhouses? Here are the main vitamins you should be concerned with and what to add to your diet to make sure you’re getting enough.

1. VITAMIN A

Good For : Vitamin A helps in the formation and maintenance of healthy teeth and bones. Vitamin A is also essential for a healthy, young-looking skin. Vitamin A promotes sharp vision, especially in dim light.

Sources : Found in milk, hard cheese, cottage cheese, cream, carrots, pumpkin, sweet potatoes, winter squashes, pink grapefruit, apricots, broccoli, spinach and most dark green leafy vegetables.

Deficiencies: Increase the susceptibility to infectious diseases, as well as cause vision problems.

Recommended Daily Intakes : 900 micrograms for men and 700 micrograms for women.

2. VITAMIN D

Good For : Vitamin D Promotes the body’s absorption of calcium, which is essential for the normal development of healthy teeth and bones. It also helps maintain adequate blood levels of the minerals calcium and phosphorus.

Sources: Vitamin D is found in cheese, butter, margarine, cream, fortified milk , fish, oysters, and egg yolk. Vitamin D is also known as the “sunshine vitamin” because the body manufactures the vitamin after being exposed to sunshine. 10 to 15 minutes of sunshine 3 times weekly is adequate to produce the body’s requirement of vitamin D.

Deficiencies: A vitamin D deficiency leads to weak bones and rickets in children.

Recommended Daily Intakes : 600 IU (International Units)

3. VITAMIN E

Good for : Important for cell health and the proper functioning of the immune system, and it prevents the oxidation of fat.

Sources: Vitamin E is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables, vegetable oils (corn, sunflower, soybean, and cottonseed) and products made from them such as margarine.

Deficiencies: Weak muscles, fertility problems, Hemolytic anemia (death of red blood cells).

Recommended Daily Intakes : 15mg

4. VITAMIN K

Good for : Essential for the formation of prothrombin, a blood-clotting compound.

Sources: Vitamin K is found in cabbage, cauliflower, spinach, and other green leafy vegetables, cereals, soybeans, and other vegetables. Bacteria in the intestines normally also produce vitamin K.

Deficiencies: Vitamin K deficiency is very rare. It occurs when there is an inability to absorb the vitamin from the intestinal tract, and can also occur after prolonged treatment with oral antibiotics.

Recommended Daily Intakes : 1-2mg

5. VITAMIN C

Good for : Also known as ascorbic acid. It promotes healthy teeth and gums, helps in the absorption of iron, and helps maintain normal connective tissue. It also promotes wound healing and strengthens immunes system to protect from virus and bacteria.

Sources : Found in citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

Deficiencies: Scurvy, resulting in loss of appetite, irritability, depression, bleeding gums and loss of teeth, Wounds fail to heal, Bruises and petechiae. (spots of blood under the skin’s surface)

Recommended Daily Intakes : 80 – 100mg

6. VITAMIN B1

Good for: Essential for healthy nervous system, good digestion, healthy muscles,healthy heart and good sleep. Vitamin B1 or Thiamine is also important in the production of energy.

Sources: Thiamine (vitamin B1) is found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, and soybeans. Dairy products and milk, fruits, and vegetables are not very high in thiamine, but when consumed in large amounts they become a significant source.

Deficiencies: A deficiency of thiamine can cause weakness, fatigue, psychosis, and nerve damage. Vitamin B1 deficiency is most commonly seen in alcoholics.

Recommended Daily Intakes : 1.2 mg

7. VITAMIN B2

Good for : Vitamin B2 or Riboflavin works with the other B vitamins and is important for hair, skin, nail, eyesight and growth. Riboflavin helps in red cell production. Similar to thiamine, it helps in releasing energy from carbohydrates.

Sources: Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk provide riboflavin in the diet. Breads and cereals are often fortified with riboflavin. Because riboflavin is destroyed by exposure to light, foods with riboflavin should not be stored in glass containers that are exposed to light.

Deficiencies: Deficiency symptoms include dry and cracked skin and eyes that are sensitive to bright light.

Recommended Daily Intakes : 1.3 mg

8. VITAMIN B9

Good for: Also called Folate. Important in the synthesis of DNA and acts with vitamin B12 in the formation of red blood cells. It helps in cell renewal and preventing birth defects in pregnancy.

Sources: Major dietary sources of folate include green leafy vegetables, organ meats, meat, poultry, seafood, legumes (dried beans), seeds, and whole grain breads and cereals.

Deficiencies: Pernicious anemia (large cell type), Depression.

Recommended Daily Intakes : 400 mcg (pregnant women should aim for 600 mcg)