Vitamins and minerals are essential for maintaining health. From protecting vision to immune function, they not only contribute to overall health but also protect against a variety of diseases.
Vitamins are called ‘essential’ as they do not get synthesized in the body (except for vitamin D), so they must come from food or supplementation. A deficiency can lead to illnesses, in some cases even severe ones. Incorporating natural food sources into the diet ensures your body gets these essential nutrients. From vitamins A through K, here’s a list of vitamins, their functions, and where to find them naturally.
Vitamin A
Vitamin A supports vision, skin health, and immune function. In foods, it exists as retinol (animal sources) and beta-carotene (plant sources). A deficiency can lead to night blindness and weakened immunity, which could invite deadly diseases. Foods rich in vitamin A: Sweet potatoes, carrots, pumpkins, spinach, kale, cantaloupe, mangoes, liver, salmon, shrimp, and eggs.
Vitamin B complex
The B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), are together known as vitamin B complex. They support energy production, red blood cell formation, and brain function. Deficiencies can cause fatigue, anemia, or neurological issues.Foods rich in vitamin B: Whole grains such as brown rice and oats, avocados, bananas, spinach, salmon, beef, eggs, fortified cereals, and nutritional yeast.
Vitamin C
Vitamin C is a potent antioxidant that supports collagen formation, wound healing, and immune health. It also enhances iron absorption from plant-based foods. Foods rich in vitamin C: Citrus fruits like oranges and grapefruits are great sources. Bell peppers, strawberries, broccoli, and kiwi are also good sources.
Vitamin D
The body can produce the ‘sunshine vitamin’ from sun exposure. Vitamin D helps in calcium absorption for strong bones and supports immune and muscle function. Low levels are linked to rickets and osteoporosis.Foods rich in vitamin D: Oily fish such as salmon, sardines, herring, and mackerel, red meat, liver (not suitable for pregnant women), egg yolks, and fortified foods such as some fat spreads and breakfast cereals.
Vitamin E
Vitamin E protects cells from oxidative damage and supports skin and heart health. It’s a fat-soluble vitamin, which means it’s best absorbed with dietary fat.Foods rich in vitamin E: Nuts and seeds (almonds and sunflower seeds) are excellent sources. Spinach, avocado, and olive oil are also rich in vitamin E.
Vitamin K
Vitamin K is essential for blood clotting and bone health. It comes in two forms: K1 (phylloquinone) from plants and K2 (menaquinone) from animals and fermented foods. A deficiency in vitamin K can lead to excessive bleeding.Foods rich in vitamin K: Leafy greens (kale, collards, and Swiss chard), fermented foods (natto and cheese).
The best way to get vitamins and minerals is from dietary sources. However, in case of deficiency, supplementation can help. But it is important to talk to your doctor before taking any supplements.