Vitamins are vital for your health, but where do you find them, and why do they matter? From vision to immunity, here’s a concise guide to vitamins A through K, their benefits, and the foods that deliver them.

Vitamin A (Retinol): Essential for healthy skin, immunity, and vision, especially in low light. Found in eggs, oily fish, dairy, and beta-carotene-rich foods like carrots, spinach, and pumpkin. Deficiency can cause vision issues or blindness.

Vitamin B Complex: This group of eight nutrients supports everything from digestion to red blood cell production. B1 (thiamin) aids the nervous system, B9 (folate) prevents birth defects, and B12 (cobalamin) fights anemia. Get them from beans, legumes, meat, fish, and dairy. Deficiency risks include neurological issues and anemia.

Also Read: Fermenta and NIFTEM-T Join Forces to Boost Food Fortification

Vitamin C (Ascorbic Acid): Known for healing, it supports tissue repair, blood vessels, and bones. Found in citrus fruits, peppers, and berries, it prevents scurvy, marked by fatigue and gum disease.

Vitamin D: Crucial for strong bones, teeth, and muscles, it’s sourced from oily fish, eggs, meat, and sunlight. Deficiency leads to rickets in kids or osteomalacia in adults, causing bone pain and deformities.

Vitamin E: Protects cells and boosts immunity and vision. Nuts, seeds, and plant oils are rich sources, and deficiency is rare with a varied diet.

Vitamin F (Omega Fatty Acids): Not a true vitamin, these fats (ALA and LA) support brain health and skin. Found in fish, nuts, and oils.

Vitamin K: Vital for blood clotting, it’s abundant in leafy greens and grains. Deficiency, more common in children, causes bruising and bleeding.

Top Food Source: Liver tops the list, packed with vitamins A, B, D, and K, but limit to once weekly due to high vitamin A content. Kale, oily fish, and eggs are also nutrient powerhouses.

A balanced diet typically covers your vitamin needs, so skip the superfood hype and enjoy variety for optimal health.

Also Read: India’s Cruise Boom: 51 New Circuits to Transform Tourism by 2027