Benefits of Vitamins with Common Sources
Vitamins are a group of organic substance that are required for growth, maintenance and reproduction. Below we have given the Benefits of Vitamins with common sources as a small ready reckoner.
| Vitamins | Benefits | Why you need it | Common Sources |
| Vitamin A | Builds immunity, promotes healthy skin and eyes. | Good for growing bones. Maintains skin and eye health. | Mango, papaya, green leafy vegetables, pumpkin, milk products, egg, fish and meat. |
| Vitamin B1 | Promotes healthy brain and heart. | Good for skin and eyes, nerves and blood cells. | Pulses, rice, wheat, nuts, oil seeds, egg, fish and meat. |
| Vitamin B2 | Promotes healthy brain and heart. | “ | Green vegetables, mushrooms, cereals, milk, egg, cheese. |
| Vitamin B3 | Increases mental concentration. | “ | Tomatoes, beans, fish. |
| Vitamin B5 | Enhanced blood count. | “ | Milk, sugar cane, Wheat, Egg yolk. |
| Vitamin B6 | Helps in releasing energy from protein and fats. | “ | Wheat, potato, carrots, milk, egg, fish. |
| Vitamin B12 | For healthy nervous system. | “ | Cheese, milk, egg, fish, meat. |
| Vitamin C | Gives immunity, healthy gums. | Good for skin, bones, teeth, immunity against infections. | Lemon, orange, tomato, spinach, amla, guvava. |
| Vitamin D | Strong bones and teeth | Vital for strong and healthy bones. | Sunlight, egg, fish, meat. |
| Vitamin E | Antioxidant. | Vital for blood health, good for hair and skin. | Vegetable oils, nuts, cereals, butter, egg. |
| Folic acid | Keeps skin healthy and helps in blood formation. | Helps the body to optimize protein use, keeps blood healthy. | Orange juice, nuts, dark green vegetables. |
References:
Vitamin in Wikipedia
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