The Complete List of Vitamins and its Sources

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Vitamins are organic compounds that play crucial roles in maintaining our health and well-being, serving as essential co-factors in various bodily processes. These micronutrients are required in relatively small quantities and are obtained from a balanced diet consisting of various food sources, each providing specific vitamins that contribute to our overall health and vitality.

Here is the complete List of Vitamins and their natural sources along with the benefits and recommended dosage for humans.

Vitamin A

Benefits: Keeps skin and tissues healthy along with bone growth and improving the immune system. This vitamin is shown to lower the risk of lung cancer. It is also beneficial to protect from eye-related problems like cataracts.

Sources: Eggs, Fish, Beef Liver, Shrimp, Milk, Butter, Cheddar Cheese, Sweet Potatoes, Carrots, Pumpkins, Spinach, Mango.

Recommended:  Adult Male- 900mcg, Female- 700mcg.


Vitamin B1

Benefits: It helps in converting food into energy, and is needed for the brain, muscle, skin and nerve function.

Sources: Brown rice, Soy Milk, Watermelons, Pork and Ham

Recommended: Adult Male-1.2mg, Female-1.1mg

Vitamin B2

Benefits: This vitamin has similar benefits as vitamin B1.

Sources: Eggs, Milk, Cheese, Yogurt, Whole Grains, Green Leafy Vegetables

Recommended: Adult Male-1.3mg, Female-1.1mg

Vitamin B5

Benefits: Helps to make lipids, hormones, and haemoglobin.

Sources: Egg Yolk, Chicken, Broccoli, Tomato, Mushrooms, Whole Grains

Recommended: Adult Male-5mg, Female-5mg.

Vitamin B6

Benefits: This vitamin is essential to reduce the risk of heart disease. It also plays a key role in appetite, sleep and moods.

Sources: Meat, Legumes, Tofu, Potatoes, Fish, Poultry, Bananas, Watermelons.

Recommended: Adult Male-1.3mg, Female-1.3mg

Vitamin B9

Benefits: This vitamin plays a vital role in cell creation. Pregnant women must take this vitamin regularly as it prevents brain and spine birth defects. May reduce the risk of colon cancer.

Sources: Okra, Spinach, Broccoli, Legumes, Tomatoes, Asparagus, Fortified Grains, Oranges

Recommended: Adult Male-400mcg, Female-400mcg.

Vitamin B12

Benefits: it may lower the risk of heart disease. Protects nerve cells and helps make red blood cells and DNA.

Sources: Fish, Eggs, Poultry, Meat, Fortified Soymilk, Cereals.

Recommended: Adult Male-2.4mcg, Female-2.4mcg

Vitamin C

Benefits: Lower the risk of some cancers like stomach, mouth, and breast. Helps make collagen, neutralizing unstable molecules in the body. This vitamin boosts the immune system as well.

Sources: Citrus Fruits, Potatoes, Bell Peppers, Tomatoes, Spinach, Strawberries.

Recommended: Adult Male-90mg, Female-75mg.

Vitamin D

Benefits: Maintains normal blood levels of calcium & phosphorus. It strengthens teeth and bones.

Sources: Fortified Milk, Fortified Cereals.

Recommended: Adult Male-15mcg, Female-20mcg.

Vitamin E

Benefits: May help to prevent Alzheimer’s disease. Protects from cell damage.

Sources: Leafy Green Vegetables, Whole Grains, Vegetable Oils, Wheat Germ, Nuts.

Recommended: Adult Male-15mg, Female-15 mg. 

Vitamin K

Benefits: Activates calcium and proteins essential for blood clotting. 

Sources: Eggs, Liver, Milk, Spinach, Cabbage, Sprouts.

Recommended: Adult Male-120mcg, Female- 90mcg.

Click here for the complete list of Minerals along with the sources and benefits.

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