Vitamin A plays an important role in cell development. It may help prevent night blindness and lung cancer, along with promoting healthy skin, hair, nails, gums, glands, bones and teeth.
Where to get: Salmon or other cold water fish, egg yolks, fortified dairy products.Vitamin D
Vitamin D increases calcium absorption in the body and builds and maintains strong bones and teeth.
Where to get: Eggs, vegetable oils, margarine, mayonnaise, nuts, seeds, fortified cereals.
Vitamin K
Vitamin K is an essential vitamin for your body. Your body needs it for proper blood clotting.
Where to get: Spinach, broccoli, green leafy vegetables.
Vitamin C
Vitamin C, found in citrus fruits, is an essential vitamin and important for your body. It strengthens the blood vessel walls. Promotes wound healing and iron absorption. Helps prevent atherosclerosis. Boosts immunity and acts as a major antioxidant.
Where to get: Citrus fruits, juice, melon, berries, chilli, broccoli, potato, lemon, amla.
Vitamin B1
Vitamin B1 is important for maintaining a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function.
Where to get: Popcorn, legumes, nuts, seeds, fortified cereals.
Vitamin B2
Vitamin B2 is essential for energy metabolism. It helps in maintaining healthy skin along with maintaining eyesight.
Where to get: Fortified cereals, grains, dairy products, fortified soy/rice drinks, raw mushrooms.
Vitamin B3
Vitamin B3 is important for the body. It promotes energy metabolism and normal growth. Its large dose is helpful in reducing cholesterol.
Where to get: Lean meats, poultry, seafood, milk, eggs, legumes, fortified bread, cereals.
Vitamin B5
Vitamin B5 normalizes energy metabolism and blood sugar levels.
Where to get: Almost all foods contain vitamin B5.
Vitamin B6 (Vitamin B6)
Vitamin B6 is an essential vitamin for good health. It promotes protein metabolism, carbohydrate metabolism and energy release. It also plays a role in proper nerve function and the synthesis of red blood cells.Where to get: Meat, fish, poultry, grains, bananas, green leafy vegetables, potatoes, soybeans.
Vitamin B7
Vitamin B7 (also known as biotin) is an essential vitamin that plays a vital role in maintaining a healthy metabolism.
Where to get: Egg yolk, soybeans, whole grains, nuts, yeast.
Vitamin B9
Vitamin B9 is an essential vitamin. It works to make DNA, RNA, red blood cells and synthesize some amino acids. Vitamin B9 is also important for pregnant women, as it helps prevent birth defects.
where to get: Liver, yeast, leafy green vegetables, asparagus, orange juice, fortified flour, avocado, legumes.
Vitamin B12
Vitamin B12 works to make red blood cells, DNA, RNA and myelin for nerve fibers.
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