According to wikipedia definition a vitamin is an organic compound required as a nutrient in tiny amounts by an organism. A compound is called a vitamin when it cannot be synthesized in sufficient quantities by us, and must be obtained from our diet. Some of the vitamins are preformed in our body while others should be supplied via our diet. This brings us to today's topic of the list of essential vitamins and their natural sources.
VITAMIN A (Double-Barreled Health Protection)
Vitamin A is an essential human nutrient. It exists not as a single compound, but in several forms. It major benefits include improving vision (especially night vision), Keeps your skin smooth and Wards off cancer.
The best sources of Vitamin A are listed below in the order of abundance.
- Liver (beef, pork, chicken, turkey, fish) (6500 μg 722%)
- Carrots (835 μg 93%)
- Venttani (817 μg 91%)
- Broccoli leaves (800 μg 89%) - broccoli florets have much less
- Sweet potatoes (709 μg 79%)
- Kale (681 μg 76%)
- Butter (684 μg 76%)
- Spinach (469 μg 52%)
- Leafy vegetables
- Pumpkin (369 μg 41%)
- Collard greens (333 μg 37%)
- Cantaloupe melon (169 μg 19%)
- Eggs (140 μg 16%)
- Apricots (96 μg 11%)
- Papaya (55 μg 6%)
- Mango (38 μg 4%)
- Broccoli (31 μg 3%)
- Peas (38 μg 4%)
B vitamin Family (One big happy family)
The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Historically, the B vitamins were once thought to be a single vitamin, referred to as vitamin B (much like how people refer to vitamin C or vitamin D). Later research showed that they are chemically distinct vitamins that often coexist in the same foods. Supplements containing all eight B vitamins are generally referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g. B1, B2, B3).
Thiamin or Vitamin B1
You need thiamin to keep all your body's cells, but especially your nerves, working right. Thiamin is important for mental functions, especially memory. You also need it to convert food to energy.
The most common sources are Wheat Germ, Ham, Beef liver, Peanuts and Green peas
Riboflavin or Vitamin B2
Riboflavin is really important for releasing energy from food. It's also vital for normal growth and development, normal red blood cells, and for making many of your body's hormones.
The most common natural sources are Beef liver, Milk, Yogurt, Avocados, Collard Greens
Niacin or Vitamin B3
More than 50 body processes, from releasing energy from food to making hormones to detoxifying chemicals, depend on niacin.
Chicken, Salmon, Beef, Peanut butter and potatoes are the most naturally occurring sources for Niacin.
Pantothenic acid or Vitamin B5
This vitamin works closely with several of the other B's in the breakdown of fats, proteins, and carbohydrates into energy. You also need it to make Vitamin D, some hormones, and red blood cells.
Beef liver, Eggs, Avocados, Mushrooms and Milk has B5 in abundance.
Pyridoxine or Vitamin B6
The main job of pyridoxine is shuffling around your amino acids to make the 5,000-plus proteins your body needs to run properly. It's also involved in making more than 60 different enzymes.
Bananas, Avocados, Beef, Chicken and Fish are the main sources.
Biotin or Vitamin B7
Biotin is needed for a lot of body processes that break down fats, proteins, and carbohydrates into fuel you can use. Biotin is sometimes called Vitamin H.
Beef liver, Almonds, Peanut butter, Eggs and Oat bran are some of the most common sources of B7.
Folic acid or Vitamin B9
The main job for folic acid is helping your cells grow and divide properly-it's important for preventing birth defects. You also need it for making the natural chemicals that control your mood, your appetite, and how well you sleep. And folic acid is vital for keeping your arteries open and lowering your chances of a heart attack or stroke.
This vitamin is abundantly present in Beef liver, Spinach, Orange juice, Romaine Lettuce and Beets
Cobalamin or Vitamin B12
You need cobalamin to process the carbohydrates, proteins, and fats in your food into energy. It also forms the protective covering of your nerve cells and keeps your red blood cells healthy, and helps prevent heart disease.
The most common sources are Beef liver, Clams, Tuna, Yogurt and Milk
Vitamin C (The real hero)
Half of all American adults take extra Vitamin C. Those people know that a daily dose of Vitamin C helps keep them healthy and they also know that, Vitamin C can help them feel better faster when they're sick. Vitamin C really does help protect you against cancer, heart disease, cataracts, and other serious health problems. Doctors once scoffed at the health claims for Vitamin C. Now many advise their patients to take Vitamin C supplements.
- Broccoli 90 mg
- Brussels sprouts 80 mg
- Strawberry 60 mg
- Orange 50 mg
- Lemon 40 mg
Vitamin D (Sunny Vitamin)
Out in the sun for just for ten minutes a day on a nice afternoon in July, that's all the sunshine you need to get your daily dose and then some of Vitamin D. Vitamin D is essential for keeping your bones and your immune system healthy and it could also keep you from getting colon cancer and some other types of cancer as well. So the next time you go to the beach out in the sun, don't feel guilty instead feel healthy! But remember to put your sunscreen on as soon as you've gotten enough rays for your Vitamin D.
The main sources of this vitamin are
- Canned Sardines
- Mackerel
- Herring
- Shrimp
- Fortified Milk
Vitamin E (The Excellent Vitamin)
On the vitamin report card, E stands for excellent. Vitamin E is at the head of the class for heart health. It's an honor student in cancer prevention. And it's an A+ student in immune system improvement. All that, and it plays well with others, too. Vitamin E teams up with Vitamin A and Vitamin C to give you maximum antioxidant protection.
The major sources of Vitamin E include
- Wheat germ oil
- Safflower oil
- Sunflower oil
- Spinach
- Wheat germ
Vitamin K (The Band Aid)
What made the bleeding stop when you cut your hand last time? It's Vitamin K. Life is full of minor injuries, of course, which is why your blood needs to be full of Vitamin K. For most people, that's not a problem as real shortage of Vitamin K is pretty rare. Vitamin K is essential for making the blood clots that quickly stop the bleeding whenever you injure yourself.
The major sources of Vitamin K are
- Turnip greens
- Broccoli
- Cabbage
- Spinach
- Beef liver
