Vitamin A
Vitamin A is a fat soluble vitamin. This means that your body has the ability to store things for extended periods of time.
Vitamin A helps keep your body healthy. Vitamin A, as you may have heard, is essential for healthy skin and eyes.
There are various types of vitamin A, including beta-carotene and retinal.
Vitamin A also protects the cornea, conjunctiva, photoreceptor rod and cone cells in the retina, keeps your skin healthy, aids in growth and reproduction, is used by your immune system to defend you from infections, and is fully utilized by your organs.
Good sources of Vitamin A
Animal Produce
Some animal-derived foods are high in vitamin A. Retinol can be present in foods including as
• Dairy goods include milk, cheese, and yoghurt.
• Egg yolk.
• Fish and fish oil.
• The liver.
• meat
Foods and veggies
You can also acquire vitamin A via eating foods high in beta-carotene, which the body can convert into retinol.
The primary dietary sources of beta-carotene include:
• Leafy vegetables like spinach, carrots, sweet potatoes, and red peppers can be yellow, red, or green.
• Yellow fruits, including mango, papaya, and apricots.
Here are some examples of vitamin A levels in your food:
• One egg has 75μg of vitamin A.
• One mango has 112μg of vitamin A.
• Half a cup of raw carrots contains 460μg of vitamin A.
Other nutrients found in vitamin-rich foods aid in the absorption and utilization of vitamins by the body. This is one reason why you should receive your vitamins from food rather than pills.
What happens if I consume too much vitamin A?
Research indicates that consuming more than 1.5 mg (1,500 µg) of vitamin A per day over time may increase the risk of bone fractures. This is especially critical for the elderly, particularly women, who are already at higher risk of osteoporosis, a bone-weakening condition.
If you use vitamin A pills for an extended period of time, it can gradually accumulate in your body and be hazardous, particularly if you are pregnant or a smoker.
There is a risk of birth abnormalities connected with excess vitamin A consumption. If you are pregnant and take vitamin A supplements, see a dietician or your doctor. It is critical that you don’t take too much.
Remember that Vitamin A is an essential vitamin. This signifies that your body is unable to create it. You must acquire vitamin A from your meals.
Vitamin B
A class of vitamins called vitamin B supports your body’s metabolism. Of the thirteen important vitamins, eight are members of the “B-group” or “B-complex.
All of the B-group vitamins are essential for maintaining your health.
| Vitamin | Role in your body |
| Thiamin | Aids in the digestion and release of energy from food. Keeps your nervous system in good health. |
| Riboflavin | Promotes the health of your skin, eyes, and neurological system. |
| Niacin | Assists your body in releasing energy from food intake. Promotes the wellness of your neurological system and skin. |
| Pantothenic acid | Assists your body in releasing energy from eating. |
| Vitamin B6 | Assists your body in using and storing energy from protein and carbs in food. Helps your body produce hemoglobin (the protein that transports oxygen throughout your body in red blood cells). |
| Biotin | promotes the production of fatty acids in the body. Assist your neurological system in functioning. . |
| Folate | promotes proper red blood cell production. Pregnancy reduces the likelihood of neural tube problems, like spina bifida, in the newborn. |
| Vitamin B12 | keeps your neurological system healthy and aids in the production of red blood cells,aids in food energy release. It also facilitates the body’s utilization of folate. |
Good sources of Vitamin B
| Vitamin | Food sources |
| Thiamin | Wholegrain breads, liver, bananas, oranges, almonds, peas, and certain fortified cereals |
| Riboflavin | Milk, eggs, cheese, plain yoghurt, meats, mushrooms, leafy green vegetables, and certain fortified cereals. |
| Niacin | Fish, meat, potatoes, eggs, and mushrooms. |
| Pantothenic acid | Avocado, tomatoes, broccoli, mushrooms, eggs, steak, liver, and chicken. |
| Vitamin B6 | Meat, chicken, peanuts, tofu, soy products, bananas, watermelons, milk, some fortified cereals, peanuts, and some fish. |
| Biotin | Fish, soybeans, organ meats, egg yolks, and whole grains. Additionally, bacteria in your intestines produce biotin. . |
| Folate | Fish, soybeans, organ meats, egg yolks, and whole grains. Additionally, bacteria in your intestines produce biotin. |
| Vitamin B12 | Meat, seafood, eggs, milk, cheese, and certain fortified cereals, plant milks, and products that replace meat. |
How much vitamin B is required for me?
Depending on your age, sex, and stage of life, different kinds of B vitamins may have different suggested intakes. Children, pregnant women, and nursing mothers, for instance, require varying amounts of each vitamin B.
Vitamin C
Ascorbic acid, another name for vitamin C, dissolves in water. Because it is poorly kept, it must be given daily through food or supplements. It dissolves in water and is absorbed by the body’s tissues. Besides being a potent antioxidant that may counteract dangerous free radicals, vitamin C also helps to heal wounds and fight infections.
Good Foods to Get Vitamin C From
This vitamin is best found in fruits and vegetables.
- Oranges, lemons, grapefruits are among the citrus fruits;
- bell peppers
- strawberries
- kiwi
- tomatoes
- Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
- potatoes
What is the amount of vitamin C I need?
19–64-year-old adults require 40 mg of vitamin C daily.
With your regular diet, you should be able to acquire all the vitamin C you require.
You must consume vitamin C every day because the body is unable to store it.
If I consume too much vitamin C, what would happen?
Consuming excessive levels of vitamin C (over 1,000 mg daily) might result in:
Pain in the stomach
• diarrhea
• flatulence
You should no longer experience these effects after stopping vitamin C supplementation.
Vitamin D
It is fat-soluble. It can be stored within your body. Bone strength and formation, as well as general health, depends on vitamin D. Vitamin D is obtained from food and sunlight.
It comes in two forms:
1. ergocalciferol that is vitamin D2.
2. Cholecalciferol, sometimes referred to as vitamin D3.
Foods high in vitamin D
The body produces vitamin D when exposed to direct sunlight.
High-vitamin D foods include salmon, herring, mackerel, and sardines.
Egg yolks, liver, and red meat should be avoided during pregnancy.
Foods that are fortified, such as fat spreads and breakfast cereals.
Another source of vitamin D is supplements.
How much Vitamin D should I take?
The amount of vitamin D you should take depends on your age. Children, adolescents, adults, and those aged 19-50 should get 5μg (micrograms) of vitamin D daily. Adults aged 51-70 should ingest 10μg of vitamin D every day. Adults over 70 should get 15μg of vitamin D every day.
Vitamin E
- Fat-soluble vitamin E maintains healthy eyes, skin, and immune system.
- It reduces the likelihood of coronary heart disease.
- Numerous researches have looked into vitamin E’s potential to prevent cancer.
- Zinc, beta-carotene, and vitamin C taken alongside vitamin E provide modest protection against age-related macular degeneration.
Which foods are high in vitamin E?
Vitamin E is found in plant-based oils, including wheat germ oil and sunflower oil.
• Nuts and seeds (almonds, peanuts, sunflower seeds) • Fruits (mangoes, kiwi, avocado)
• Vegetables: spinach and red capsicum.
The recommended daily vitamin E intake is 4mg for men and 3mg for women.
These values fluctuate based on your life stage. You should be able to receive enough vitamin E from your food.