Vitamins are essential nutrients your body needs to function optimally, supporting everything from immune health to energy metabolism. Understanding their roles and sources can empower you to prevent deficiencies and thrive.
1. Vitamin A
- Function: Supports vision, immune system, and cell growth.
- Top Sources: Carrots, sweet potatoes, spinach, kale, cantaloupe, red bell peppers, and fish liver oil.
- Deficiency Signs: Night blindness, dry skin, weakened immune function, and delayed growth in children.
2. Vitamin B1 (Thiamine)
- Function: Helps the body convert food into energy; supports nervous system function.
- Top Sources: Whole grains, pork, fish, nuts, seeds, and legumes.
- Deficiency Signs: Fatigue, irritability, poor memory, muscle weakness, and nerve damage (beriberi).
3. Vitamin B2 (Riboflavin)
- Function: Important for energy production and cellular function, growth, and development.
- Top Sources: Milk, yogurt, almonds, mushrooms, eggs, and leafy greens.
- Deficiency Signs: Cracked lips, inflammation of the mouth, sore throat, and skin disorders.
4. Vitamin B3 (Niacin)
- Function: Aids in energy production, DNA repair, and skin health.
- Top Sources: Chicken, turkey, salmon, tuna, peanuts, and whole grains.
- Deficiency Signs: Skin rashes, digestive issues, fatigue, and in severe cases, pellagra (characterized by diarrhea, dermatitis, and dementia).
5. Vitamin B5 (Pantothenic Acid)
- Function: Necessary for the synthesis of coenzyme A (important for fatty acid metabolism).
- Top Sources: Beef, chicken, whole grains, avocados, and mushrooms.
- Deficiency Signs: Fatigue, irritability, numbness, and muscle cramps (rare).
6. Vitamin B6 (Pyridoxine)
- Function: Helps produce red blood cells and neurotransmitters.
- Top Sources: Bananas, poultry (chicken, turkey), potatoes, chickpeas, and fortified cereals.
- Deficiency Signs: Anemia, skin rashes, cracked lips, depression, and a weakened immune system.
7. Vitamin B7 (Biotin)
- Function: Important for the metabolism of fats, carbohydrates, and proteins.
- Top Sources: Eggs, nuts, seeds, salmon, and dairy products.
- Deficiency Signs: Hair loss, skin rashes, brittle nails, and neurological symptoms (rare).
8. Vitamin B9 (Folate)
- Function: Crucial for DNA synthesis and cell division; vital during pregnancy.
- Top Sources: Leafy greens (spinach, kale), citrus fruits, beans, and lentils.
- Deficiency Signs: Fatigue, weakness, anemia, birth defects in babies, and poor growth.
9. Vitamin B12 (Cobalamin)
- Function: Vital for nerve tissue health, red blood cell formation, and DNA synthesis.
- Top Sources: Meat, fish, poultry, eggs, milk, and fortified cereals (vegans can opt for supplements).
- Deficiency Signs: Fatigue, weakness, nerve damage, memory problems, and megaloblastic anemia.
10. Vitamin C (Ascorbic Acid)
- Function: Antioxidant, supports immune health, and aids in collagen production.
- Top Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, and kiwifruit.
- Deficiency Signs: Scurvy (bleeding gums, bruising), fatigue, weakened immunity, and slow wound healing.
11. Vitamin D
- Function: Supports bone health, immune function, and calcium absorption.
- Top Sources: Fatty fish (salmon, mackerel), fortified milk, egg yolks, and sunlight exposure.
- Deficiency Signs: Weak bones, rickets in children, bone pain, muscle weakness, and fatigue.
12. Vitamin E
- Function: Antioxidant that helps protect cells from damage.
- Top Sources: Nuts (almonds, hazelnuts), sunflower seeds, spinach, and vegetable oils.
- Deficiency Signs: Nerve damage, muscle weakness, vision problems, and immune system issues (rare).
13. Vitamin K
- Function: Important for blood clotting and bone health.
- Top Sources: Leafy greens (kale, spinach, broccoli), Brussels sprouts, and fermented foods like natto.
- Deficiency Signs: Excessive bleeding, easy bruising, and poor bone health.
Quick Overview
- For immunity: Vitamin C, D, E
- For bones and teeth: Vitamin D, K, A
- For energy metabolism: B vitamins (B1, B2, B3, B5, B6, B7, B12)
- For skin and vision: Vitamin A, E, B3
- For blood health: B9 (folate), B12, K
