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Vitamins: Types, Sources and Health benefits

Source of Vitamin
Source of Vitamin

A vitamin is characterized as an organic compound and an essential nutrient that an organism needs in limited amounts. Eating these right foods keeps our bodies working well. All natural vitamins are organic food substances found in living things, (plants and animals).

The body cannot produce vitamins, they must be supplied by the diet or in dietary supplements. Vitamins are beneficial to the normal functioning of our bodies. They are necessary for growth, energy, health, and for the prevention and cure of various health problems and diseases.

vitamins can both be water-soluble or fat-soluble. It is beneficial to have a good balance of the right vitamins in your system while doing so contributes to your energy level and ability to fight against the disease.

It is important to consult with your practitioner before adding any vitamins or supplements to your diet because having too much of a vitamin can have a negative effect on your health. Your doctor will also be able to ascertain if you have any vitamin deficiencies so that you can build a vitamin regimen that meets your specific needs.

There is a number of types of vitamins that you should consider adding to your daily regimen. Here is a list of some of the most natural vitamins and the benefits they have:

Vitamins are Classified as Water-soluble or Fat Soluble

  • Water-soluble vitamins dissolve quickly in water, are readily excreted from the body to the degree that urinary output is a strong predictor of vitamin consumption. Because they are not easily stored, regular daily intake is important.
  • Fat-solubleFat-soluble vitamins are assimilated through the intestinal region with the help of lipids (fats). Because they are likely to accumulate in the body, they are more likely to lead to hypervitaminosis than are water-soluble vitamins. Fat-soluble vitamin regulation is of special significance in cystic fibrosis.

Vitamin A

Vitamin A diets
Vitamin A diets

Vitamin A aids healthy vision and skin, and it also supports tooth growth and bone. vitamin A helps your immune system and is vital in the reproductive process. Finally, vitamin A enables your heart, kidneys, lungs, and other organs to work well.

Why is beneficial to the body system: it is important to have enough of vitamin A in your diet. There are several groups of people that are at risk of having low vitamin A levels, including premature infants and people with cystic fibrosis. Vitamin A deficiency can cause an eye condition called xerophthalmia, which can lead to blindness.

Vitamin A can be found both in plant and animal sources.

Vitamin A Sources:

  • Egg yolk
  • Dark leafy vegetables
  • carrots, apricots, and pumpkin ( Lower in fat )
  • Liver, beef, and fish
  • Dark-colored fruit
  • Milk and dairy products (cheese, yogurt, cream, and butter)

Vitamin B12

Vitamin B12 Peals
Vitamin B12 Peals

Vitamin B12 aids healthy nerve function and also helps your body make new cells. It can also help you lower your chance of heart disease because it breaks down fatty and amino acids.

Why is beneficial to the Body system: Those that are deficient in vitamin B12  suffer from anemia, fatigue, loss of appetite, and constipation. Not having enough B12 in your system can also lead to neurological consequences, such as depression and dementia.

Vitamin B12 Sources:

  • Meat
  • Fortified foods such as soymilk
  • Eggs
  • Shellfish
  • Poultry
  • Milk and milk products
  • Organ meats (liver and kidney)

Vitamin C

Fruit juice Citrrus Fruit Vitaim C
Fruit juice Citrrus Fruit Vitamin C

Vitamin C  aids in preventing infections and promoting a healthy immune system. It also helps the body absorb iron, which is a hazardous component in the process of carrying oxygen through your blood cells.

Why is beneficial to the Body system: Vitamin C is an antioxidant and helps defend your cells from free traitors in the body. It also creates collagen, which allows your wounds to heal. People who get little of vitamin C may develop scurvy.

Vitamin C Sources:

  • Broccoli
  • oranges
  • Spinach
  • Potatoes
  • Cabbage
  • Cauliflower
  • tomatoes
  • Citrus fruits
  • Tomato juice
  • Strawberries
  • Brussels sprouts

Vitamin D


Vitamin D helps the absorption of calcium in the body, which is necessary for bone health and development growth. It also helps decrease inflammation and benefits your immune system.

Why is beneficial to the Body system: Vitamin D can be naturally absorbed through sunlight. Deficiency can lead to brittle bones and osteoporosis.

Vitamin D Sources:

  • Cereals
  • Fish liver oils (cod’s liver oil)
  • Fortified milk and dairy products (cheese, yogurt, cream, and butter)
  • Fatty Fish ( such as salmon, mackerel,  and orange roughy

Vitamin E

Vitamin E Diet
Vitamin E Diet

Vitamin E acts as an antioxidant to protect cells from damage and also help in the fight against cancer and Alzheimer’s disease. It is also important to the immune system, fighting off bacteria and infections.

Why is beneficial to the Body system:  Vitamin E does a lot to keep your body healthy, promoting healthy blood flow to keep it from clotting. Being deficient in vitamin E can lead to nerve and muscle damage and also vision problems and overall weakness.

Vitamin E Sources:

  • Avocado
  • Seeds and nuts
  • Egg yolks
  • Papaya and mango
  • Wheat germ and wheat germ oil
  • Vegetable Oils
  • Margarine (made from safflower, sunflower oil, and corn )
  • Dark green vegetables (spinach, broccoli, asparagus,)

Vitamin K

Vitamin K Diet
Vitamin K Diet

Vitamin K is vital for blood clotting and promotes bone health.it help in reducing the risk of coronary heart disease and osteoporosis.

Why is beneficial to the body system: It is critical to get the right amount of vitamin K in your system each day. Without enough in your body, you may encounter bruising and bleeding problems.

Vitamin K Sources:

  • Cabbage
  • Cauliflower
  • Cereals
  • Dark leafy vegetables (spinach,  collards, kale, turnip greens)
  • Fish, liver, beef, eggs
  • Dark green vegetables ( Brussels sprouts, broccoli, asparagus)


Biotin-rich Diet
Biotin-rich Diet

Biotin is essential to maintaining overall health because it increases absorption of protein, carbohydrates, and fat from food. It keeps your bones strong and your hair growing.

Why is beneficial to the body system: Without biotin, your body is unable to naturally process and break down the foods you eat. Biotin deficiency is very rare, it can happen in athletes who consume raw egg whites over a long period of time. Deficiency can cause depression, loss of hair, and scaly dermatitis.

Biotin Sources:

  • Milk
  • Soybeans
  • Nuts
  • Yeast
  • Pork
  • Cereal
  • Legumes
  • Egg yolk
  • Chocolate
  • Organ meats

Folic Acid

Source of Vitamin
Source of Vitamins

Folic acid is efficient for making DNA and new red blood cells. It works to prevent anemia.

Why is beneficial to the body system: Lack of folic acid in your diet can cause anemia, which can deprive your body tissue of vital oxygen. Pregnant women with a deficiency may notice birth defects in their children.

Biotin Sources:

  • Liver
  • seeds
  • Dark green vegetable( Broccoli, Spinach, Romaine, Peas, and Okra)

The best way to get vitamins is to eat a balanced diet with a variety of foods. In most cases, you may need to take a daily multivitamin for optimal health. However, high dosages of some vitamins can make you sick.

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