Essential vitamins and their best food sources

01/14Food sources of essential vitamins

Vitamins are essential to the normal functioning of our bodies. They can either be water-soluble or fat-soluble. Fat-soluble vitamins like A, D, E AND K tend to stick around in the body, while the water soluble vitamins, must be replenished regularly because they are eliminated through the urine. The 10 essential vitamins your body needs are vitamins A, C, D, E, K and the B vitamins: riboflavin (B2), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). Although you can get many of these vitamins in the foods you eat. Here is a list of some of the most common vitamins and the best food sources from which to obtain them.

02/14Vitamin A

It plays an important role in growth and cell development and to maintain healthy teeth, mucous membranes, ratina, bones, soft tissue and skin.

Best sources: Milk, eggs and fish oils.

03/14​Vitamin C

Vitamin C is important for preventing infections, support immune system and promote wound healing and iron absorption. It also strengthens blood vessels and maintains skin elasticity.

Best sources: Broccoli, Brussel sprouts, peppers, papaya, citrus fruit, tomatoes, strawberries.

04/14Vitamin D

Vitamin D promotes the absorption of calcium in the body and builds and maintains strong bones and teeth.

Best sources: Butter, egg yolks, fatty fish, fish-liver oil.

05/14Vitamin E

Vitamin E is a powerful antioxidant that protects cells from damage, maintains muscles and red blood cells and may also help in fighting against cancer and Alzheimer’s disease.

Best sources: Eggs, wheat germ, vegetable oils, dark green vegetables, nuts and seeds.

06/14Vitamin K

Vitamin K is an essential vitamin for coagulation, or blood clotting and promotes bone health.

Best sources: Green leafy vegetables, eggs, meat and liver.

07/14Thiamine (Vitamin B1)

Vitamin B1 plays an important role in regulating metabolism. It also helps maintain normal digestion, appetite and proper nerve function.

Best sources: Eggs, lean meats, nuts, seeds, milk, legumes, organ and peas.

08/14Riboflavin (Vitamin B2)

Riboflavin is an antioxidant that helps the body to fight against diseases, produce red blood cells, supports normal vision and help maintain healthy skin.

Best sources: Nuts, eggs, dairy products, mushrooms, avocado, fortified cereals, potato, poultry, legume, lean meat and fish.

09/14Niacin (Vitamin B3)

It helps in metabolizing energy and maintain healthy skin and nerves. It also has cholesterol-lowering effects when taken in higher doses.

Best sources: Tuna, mushrooms, peanuts, avocadoes and peas.

10/14Pantothenic Acid (Vitamin B5)

Pantothenic acid synthesizes cholesterol, hemoglobin and hormones and normalizes blood sugar levels.

Best sources: Meat, whole grains, dairy products, fish and legumes.

11/ 14Vitamin B6

Vitamin B6 is also called pyridoxine and plays an important role in the production of hormones such as serotonin, dopamine, and melatonin. It help in maintaining brain function, stabilize blood sugar and synthesis of red blood cells.

Best sources: Meat, fish, avocado, bananas, poultry, grains, legumes, cereals, green leafy vegetables, potatoes, soybeans.

12/ 14Biotin (Vitamin B7)

It increases absorption of protein, carbohydrates, and fat from food. It keeps your bones strong and maintains the health of hair.

Best sources: Bananas, avocado, coconut yogurt, sunflower seeds, mushrooms, spinach, seaweeds, green beans, peas, broccoli,squash, sweet potato, yam and nuts.

13/ 14Folic Acid (Vitamin B9)

Folic acid is responsible for making DNA and new red blood cells and prevent birth defects in pregnancy.

Best sources: Liver, peanut butter, leafy green vegetables, asparagus, fortified flour, avocados, beans, legumes.

14/ 14Cobalamin (Vitamin B12)

A crucial component to make DNA RNA, and myelin for nerve fibres. It promotes healthy nerve function and maintains the central nervous system.

Best sources: Meat, eggs, poultry, shellfish, milk and milk products and fortified foods such as soymilk.