Health and Wellness

Vitamins list, types, food, functions and intake

Vitamins list, types, food, functions and intake
Written by Banani Chakraborty

Vitamins list, types, food, functions, and intake are very important for all to have adequate knowledge.

Vitamins are organic substances and essential micronutrients. They are present in small quantities in natural foodstuffs. People require them in a small amount for various body functions, like immunity, metabolism, to perform properly.

In the first place, every living organism requires vitamins. In addition, the required amount differs from organism to organism. For example, humans cannot produce vitamin C. Therefore, they have to consume and absorb them. The source is exclusively their food. On the other hand, dogs can generate the required amount of vitamin C.

People require a different amount of all the vitamins to stay healthy. Every vitamin plays a different but crucial role in the body. Lack of a certain vitamin is a vitamin deficiency. If we eat enough fruits and vegetables, then it is very hard to experience such a situation. On the other hand, excessive intake of any vitamin is also bad. Both situations may cause mild to severe health problems.

Table of Contents

Vitamins list, types, food, functions, and intake:

The human body either cannot produce them or produces very little. Therefore, people need to have them only from food sources. Your healthy eating habits will help you a lot in this regard.

What are vitamins?

To begin with, Vitamins are a group of organic substances. Animals need them not only for normal cell functions but also for growth and development. The main source is natural foodstuffs. Every organism needs them in minute quantity. However, they are extremely important to support life.

As vitamins are organic compounds, therefore they contain carbon.

Vitamins are necessary to maintain the beauty of your face as they play a key role in maintaining healthy skin. Lack of some vitamins may cause hair loss.

Vitamins types:

At present, there are only 13 known vitamins. They are

  • Vitamin A
  • Ascorbic Acid or Vitamin C
  • Vitamin D
  • Vitamin E
  • K Vitamin or Vitamin K
  • Thiamine or Vitamin B1
  • Vitamin B2 or Riboflavin
  • Niacin or Vitamin B3
  •  Vitamin B5 or Pantothenic acid
  • Pyridoxine or Vitamin B6.
  • Vitamin B7 or Biotin
  • Folate (folic acid) or Vitamin B9
  • Vitamin B12 or Cobalamin

What are the 13 essential vitamins?

Vitamin A, C, D, E, K, and vitamin B1, B2, B3, B5, B6, B7, B9, and B12 are the thirteen essential vitamins. See the above list. Read my article to have a good knowledge regarding them.

Vitamin List:

We can classify the above-mentioned 13 vitamins into two groups, fat-soluble vitamins, and water-soluble vitamins. They dissolve in either fat or water.

Fat-soluble vitamins:

Only four vitamins are fat-soluble. They are A, D, E, and K.

Below are some facts regarding fat-soluble vitamins are:

  • At first, they are dissolvable or soluble in fat.
  • In fact, the Human body stores them in fatty tissues and the liver. Therefore, excess intake may develop harmful effects.
  • Besides, the body can preserve them for days.
  • Even sometimes, the reserve may last for months.
  • Dietary fats help to absorb them through the intestinal tract. Added to this, our body can easily absorb them.

Water-soluble vitamins:

In the first place, water-soluble vitamins are nine in all. All the B vitamins along with vitamin C are water-soluble.

Below are some facts regarding water-soluble vitamins are:

  • At first, our bodies cannot store them.
  • Secondly, they do not stay in the human body for long. In other words, the body cannot store them.
  • Moreover, the excess amount leaves our body through the urinary tract with urine.
  • Besides, people require more intake of them on a regular basis than fat-soluble ones.
  • If you do not consume them regularly, then there is a high chance of shortage in the body.
  • However, the liver can store only vitamin B12 for many years.

Furthermore, there are some “vitamin-like factors” like Choline and Carnitine. The human body also requires vitamins to some extent.

Vitamin intake Recommendations:

The Recommended Dietary Allowances (RDAs) indicate the amount of daily consumption. There are two more indicators AI and UL. AI is the adequate intake for ensuring nutritional adequacy. UL means the tolerable upper level of consumption. If you eat less of RDA or more of UL level, then it may cause some problems. The AI is higher than RDA. The UL is much higher than AI.

In fact, the amount of each vitamin depends on your age, sex, and general health conditions. Always remember, pregnant and breastfeeding women need more of these vitamins. Some health conditions may cause vitamin deficiency. If you are taking vitamin supplements, then be cautious. Because there is every possibility of crossing the upper limit.

Generally, infants and children are victims of vitamin deficiency. As they do not know anything, therefore parent’s role is to take care in this regard.

However, it is not possible to intake vitamins to maintain the required amount.

How do vitamins work?

Each vitamin plays an important role in the body. If you do not consume a sufficient amount of any vitamin, then a vitamin deficiency may occur. This may cause several health hazards. Generally, one needs to consume enough fruits, green leafy vegetables, whole grains, beans, lentils, and fortified dairy products, fish, meat, and egg. Always remember the importance of food in daily life.

Vitamin A:

Chemical names are retinol, retinyl palmitate, “four carotenoids,”

Although beta-carotene, a provitamin, is an antioxidant, the human body can convert it to Vitamin A if necessary.

Vitamin A Benefits:

It contributes to performing several bodily functions. At the same time, it helps to prevent some problems.

Vitamin A Function:

At first, it is extremely important for eye health. Moreover, it helps to form and maintain healthy teeth, skin, hair, mucous membranes, bones, and soft tissues along with other vitamins. Besides, it can lower the risk of all types of cancer. It is necessary for the immune system, cellular communication, and reproduction.

Vitamin A Deficiency:

It is very rare in developed countries. This may cause the following health issues:

  • At first, it may cause night blindness.
  • Moreover, it may help to develop Keratomalacia, an eye disorder resulting in a dry cornea.
  • Besides, there may happen Xerophthalmia.
  • Further, the situation may cause infections mainly in the throat, chest, abdomen.
  • Added to this, it may hamper child growth.
  • Furthermore, there is a higher mortality risk for pregnant women and children.

Vitamin A Good sources:

Many breakfast portions of cereal, dairy products, and other foods fortify the preformed vitamin A, retinol. Several fruits and vegetables along with some food supplements contain beta-carotene, lutein, lycopene, or zeaxanthin.

We get Vitamins from many food items. Some sources of vitamin A are as follows:

  • Liver, Cod liver oil,
  • Carrots
  • Broccoli
  • Beef liver
  • Mango
  • Sweet potatoes
  • Dark-colored fruits
  • Kale
  • Spinach
  • Pumpkins
  • Dark leafy vegetables
  • Some cheeses
  • Eggs and egg yolks
  • Swiss chard
  • Apricots
  • Cantaloupe melon
  • Fortified dairy products and milk (butter, cheese, cream, and yogurt)
  • Apple

Vitamin A Recommended intake:

You cannot ingest vitamins at your will. Always try to follow the RDA amount. Its Recommended Dietary Allowance (RDA) is

  • 3,000 international units (IU) or 900 micrograms (mcg) for adult men.
  • 2,333 IU or 700 mcg for women.
  • 1,000 IU or 300 mcg to 2,000 IU or 600 mcg for children.

Vitamin B1:

Chemical name is thiamine.

Vitamin B1 Benefits:

It contributes to performing several bodily functions like other vitamins. Moreover, it helps to check some health problems.

Vitamin B1 Function:

It is vital for producing many enzymes along with some other vitamins. It aids to change the carbohydrates within the body cell into energy. During pregnancy and breastfeeding, it is extremely important to have more carbohydrates. Besides, it treats some ailments and complications in the nervous system, heart, brain, stomach and muscles. Moreover, it is helpful in the following cases.

  • Canker sores
  • AIDS
  • Kidney disease in patients with diabetes type 2
  • Glaucoma and other vision problems
  • Cerebellar syndrome, one sort of brain damage
  • Cervical cancer
  • Diabetic pain
  • Stress
  • Heart problems
  • Alcohol addictions.
  • Motion sickness
  • A weakened immune system.

Vitamin B1 Deficiency:

This may cause the health issues like beriberi, optic neuropathy, Wernicke-Korsakoff syndrome, anorexia, and nausea. Further, problems like depression, weight loss, short-term memory loss, agitation, etc. may occur.

Vitamin B1 Good sources:

We get Vitamins from many food items. Some sources of vitamin B1 are as follows:

  • Yeast
  • Pork
  • Beef
  • Outer layers and germ of cereals
  • Whole grains
  • Sunflower seeds,
  • Brown rice
  • Pulses
  • Asparagus
  • Kale
  • Cauliflower
  • Fortified breakfast cereals
  • Potatoes
  • Oranges
  • Liver
  • Macadamia nuts
  • Eggs.

The Vitamin B1 Recommended intake:

Like other vitamins, generally, the daily RDA of thiamin taken by mouth for adults above 18 is

  • 2 mg for males
  • 1 mg for females
  • 4 mg for pregnant or breastfeeding women

Vitamin B2:

The chemical name is riboflavin.

Vitamin B2 Benefits:

It is necessary to perform several bodily functions. At the same time, it helps to check some health problems.

Vitamin B2 Function:

At first, it can work with other B vitamins. It is necessary for metabolism, body growth, and the production of red blood cells. It also helps to discharge energy from carbohydrates, fats, and protein and maintain the supply of body energy. Added to this, it can treat various skin problems such as pimples, acne, and facial pustules.

Vitamin B2 Deficiency:

In the first place, this may cause the health issues like anemia, inflammation of the lips. Moreover, it may cause swelling of mucous membranes as well as fissures in the mouth.

Vitamin B2 Good sources:

We get Vitamins from many food items. Below are some sources of vitamin B2 are as follows:

  • Asparagus
  • Avocados
  • Broccoli
  • Soybeans, Green beans, and peas
  • Mushrooms
  • Molasses
  • Parsley
  • Pumpkins
  • Kelp
  • Milk, cottage cheese, and other dairy products
  • Lean meat
  • Eggs
  • Fish like sardines, salmon, eel.

The Vitamin B2 Recommended intake:

In fact, Recommended Vitamin intake is useful for good health.  The daily RDA of vitamin B2 for adults above 19 years is

  • 3 mg for men
  • 1mg for women,
  • 4 mg for a pregnant woman
  • 6 mg for breastfeeding mothers.

Vitamin B3:

Chemical names: niacin (nicotinic acid), niacinamide (nicotinamide).

Vitamin B3 Benefits:

It is necessary to perform several bodily functions along with other B vitamins. At the same time, it helps to check some health problems.

Vitamin B3 Function:

Niacin helps the cells to grow and work properly. Moreover, it aids the digestive system and boosts brain functions. It helps to maintain the cholesterol level. In addition, it contains antioxidative and anti-inflammatory qualities. It may treat heart disease, type1 diabetes, and arthritis. It is also important for DNA repair and cell signaling.

Vitamin B3 Deficiency:

Deficiency of it results in a health condition called Pellagra, which causes diarrhea, inflamed skin changes, dementia, and intestinal upset.

Vitamin B3 Good sources:

We get Vitamins from many food items. Some sources of vitamin B3 are as follows:

  • Chicken breast
  • Beef
  • Tuna
  • Smoked salmon
  • Milk
  • Eggs
  • Tomatoes
  • Leafy vegetables
  • Broccoli
  • Carrots
  • Nuts and seeds
  • Tofu
  • Lentils.

The Vitamin B3 Recommended intake:

Always remember that less or excess eating of vitamins regularly is dangerous. The daily RDA of vitamin B3 for 14 years and above is

  • 16 mg for men
  • 14 mg for women
  • 17-18 mg for pregnant and breastfeeding women

Vitamin B5:

Chemical name: pantothenic acid.

Vitamin B5 Benefits:

It is necessary to perform several bodily functions. At the same time, it helps to check some health problems.

Vitamin B5 Function:

The body requires this for producing energy along with other vitamins. Therefore, it is helpful for the growth of muscles, tissues, and organs. Besides, it helps to convert food into glucose and synthesize cholesterol. Moreover, it aids in developing red blood cells. Furthermore, it is useful in the production of various hormones including sex and stress hormones.

Added to this, it boosts immunity and neural functions. Besides, it helps to reduce your stress level. Therefore, it is part of your stress management technique.

Vitamin B5 Deficiency:

Although, it is very rare, as you will get it in almost every food.

However, deficiency of pantothenic acid may lead to

  • Apathy
  • Sleep disorders like sleep apnea, sleep paralysis
  • Nausea
  • Stomach pain
  • Muscle cramps
  • Hypoglycemia
  • Irritability

Vitamin B5 Good sources:

We get Vitamins from many food items. Some sources of vitamin B5 are as follows:

  • Whole-grain bread and cereals.
  • Broccoli
  • Kale
  • Avocado
  • Sweet potatoes
  • Corn
  • Fish: lobster, salmon, shellfish
  • Meats
  • Eggs and poultry
  • Dairy products
  • Legumes.

The Vitamin B5 Recommended intake:

It is not yet fixed. However, newborn babies up to 1 year will consume around 1.7 to 1.8 mg/day.

Children between 2-13 years require 2-4 mg/day. As they grow up the intake amount will rise from 2mg up to 4 mg. Adolescent and above needs 5 mg/day. This is the maximum amount that humans may consume.

Vitamin B6:

Chemical names: pyridoxine, pyridoxamine, pyridoxal.

Vitamin B6 Benefits:

It performs many bodily functions along with other B vitamins like helping more than 100 enzyme reactions. At the same time, it helps to check some health problems.

Vitamin B6 Function:

It plays a key role in mood swing as it helps to generate the necessary neurotransmitters like dopamine, serotonin, etc. Therefore, it may help you with how to deal with depression. Moreover, it improves brain functions and lowers the threat of Alzheimer’s.

Furthermore, it helps to generate red blood cells, circulate oxygen and treat anemia.  It may treat premenstrual syndrome or PMS. Vitamin B6 breaks down proteins. Therefore, you require it more if you eat more protein. Besides, it makes antibodies to fight many diseases.

Vitamin B6 Deficiency:  

Generally, the deficiency occurs when other B vitamins are low in the body, especially folic acid and vitamin B12.  It may occur mainly for some medical conditions as well as for certain medications. As it is present in many foods, so normally deficiency is very rare. However, Low levels may lead to

  • Anemia
  • Peripheral neuropathy
  • Skin rashes
  • Irritability
  • Weakened immunity
  • seizures

Vitamin B6 Good sources:

We get Vitamins from many food items. Some sources of vitamin B6 are as follows:

  • Chickpeas
  • Roasted chicken breast
  • Beef liver
  • Fortified cereals
  • Potatoes
  • Banana
  • Squash
  • Nuts.

The Vitamin B6 Recommended intake:

The daily RDA of vitamin B6 for adult above19 is:

  • 5mg for men
  • 2mg for women
  • 9-2 mg for pregnant and breastfeeding women

Vitamin B7:

Chemical name: biotin.

Vitamin B7 Benefits:

It is necessary to perform several bodily functions along with other vitamins. At the same time, it helps to check some health problems.

Vitamin B7 Function:

At first, it supports the body to metabolize fats, and carbohydrates as well as amino acids.

Moreover, it helps to promote keratin, necessary for healthy skin, hair, and nails.

Further, it helps to grow cells and maintain the mucus membranes.

Vitamin B7 Deficiency:

At first, you will have it from numerous foods. Even, ‘good’ gut bacteria make more biotin or vitamin B7 than our body requirements. Low levels may cause

  • Dermatitis
  • Hair loss or alopecia
  • Hallucinations
  • Brittle nails
  • Skin issues
  • Inflammation of the intestines
  • Impaired immune function.

Vitamin B7 Good sources:

Human cells cannot synthesize it; some bacteria in the body produce it. We get Vitamins from many food items. Some sources of vitamin B7 are as follows:

  • Egg yolk
  • Liver
  • Oysters
  • Tuna
  • Sardines
  • Meat
  • Soy flour
  • Walnuts
  • Peanuts
  • Dairy products
  • Whole-grain cereals
  • Broccoli
  • Spinach
  • Raspberries
  • Avocado
  • Whole wheat bread
  • Cheese
  • Cauliflower
  • Salmon
  • Wheat germ

The Vitamin B7 Recommended intake:

There is no fixed RDA for biotin like the other vitamins. However, there is an Adequate Intake (AI) level, to ensure sufficient nutritional intake. This daily AI is 30 mcg for men and women above 19 years including pregnant women. Lactating mothers require 35 mcg/day.

Vitamin B9:

Chemical names: folate, folic acid.

Vitamin B9 Benefits:

It is necessary to perform several bodily functions. At the same time, it helps to check some health problems.

Vitamin B9 Functions:

Vitamin B9 is important as it helps to make DNA and RNA. Added to this, it helps in protein metabolism with some other vitamins. It is essential to break down homocysteine, an amino acid. This amino acid can harm our body if present in high quantity. Besides, it helps to form healthy red blood cells. It helps to protect cancer to some extent and improves brain functions.

Vitamin B9 Deficiency:

Although, folate deficiency is very scarce as we can get it from a wide range of food items. During pregnancy, this folate deficiency can upset the fetus’s nervous system. Alcoholic people may also experience deficiency. This may lead to

  • Poor growth
  • Diarrhea
  • Tongue inflammation
  • Loss of appetite
  • Irritability
  • Forgetfulness

Vitamin B9 Good sources:

We get Vitamins from many food items. Some sources of vitamin B9 are as follows:

  • Leafy vegetables
  • Spinach
  • Asparagus
  • Citrus fruits like grapefruit, oranges, and lemons.
  • Peas
  • Edamame (green soybeans)
  • Beets
  • Mangoes
  • Peanuts
  • Papaya
  • Legumes
  • Liver
  • Eggs
  • Lima beans
  • Sunflower seeds
  • Some fortified grain products
  • Lettuce.

The Vitamin B9 Recommended intake:

The daily RDA of vitamin B9 for men and women above19 is 400mcg of dietary folate equivalents (DFE). Pregnant women require 600 mcg DFE.  Lactating mothers need 500 mcg DFE. Frequent drinkers should try 600 mcg DFE, as they require more vitamins.

Vitamin B12:

Chemical names: cyanocobalamin, hydroxocobalamin, methylcobalamin

Vitamin B12 Benefits:

It is necessary to perform several bodily functions. At the same time, it helps to check some health problems along with other vitamins.

Vitamin B12 Functions:

Vitamin B12 is necessary to keep our nervous system healthy. It also helps the brain function and forms red blood cells. Besides, it helps DNA functions and metabolism.

Vitamin B12 Deficiency:

Low levels may lead to

  • Fatigue
  • Decreased appetite
  • Confusion
  • Depression
  • Neurological problems
  • Some types of anemia
  • Weight loss
  • Constipation.

Vitamin B12 Good sources:

We get Vitamins from many food items. Some sources of vitamin B12 are as follows:

  • Fish like tuna and haddock
  • Pork
  • Shellfish
  • Meat
  • Beef
  • Poultry
  • Eggs
  • Milk
  • Other dairy products
  • Fortified cereals
  • Fortified soy products

The Vitamin B12 Recommended intake:

The RDA necessary for adults, over 14 years, is daily 2.4 mcg. Pregnant and breastfeeding women need daily 2.6 mcg and 2.8 mcg respectively.

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Vitamin C:

Chemical name: ascorbic acid. According to the experts, it is the most effective among all vitamins.

Vitamin C Benefits:

It is necessary to perform several bodily functions. At the same time, it helps to check some health problems.

Vitamin C Functions:

Like other vitamins, it helps to grow, develop and repair all body tissues. It helps in many body functions. Some of them are:

  • Produce collagen
  • Heal wounds
  • Support the immunity
  • May manage high blood pressure.
  • Absorb irons
  • Reduce uric acid level in blood
  • Maintain bones, cartilage, and teeth
  • Fight cold and flu
  • Lower the possibility of stroke and heart diseases.
  • Essential for flawless skin and reduce wrinkles.

Vitamin C Deficiency:

Lack of Vitamins may cause health issues. Vitamin C deficiency may result in

  • Scurvy
  • Swelling or bleeding of gums
  • Loss of teeth
  • Bone abnormalities
  • Poor tissue growth
  • Delayed wound healing.

Vitamin C Good sources:

The main source is citrus fruits and vegetables. However, cooking destroys it. As the human body cannot store vitamin C, therefore overconsumption is not a big concern. However, the safe upper limit is 2000 milligrams daily.

We get Vitamins from many food items. Some sources of vitamin C are as follows:

  • Cantaloupe
  • Orange juice
  • Tomato juice
  • Grapefruit
  • Strawberries
  • Green peas
  • Kiwifruits
  • Lemon
  • Papaya
  • Guavas
  • Chili peppers
  • Blackcurrants
  • Broccoli
  • Kakadu plums
  • Rosehips
  • Cauliflower

The Vitamin C Recommended intake:

The body requires vitamins. Generally, the daily RDA amount of vitamin C is

  • 90 mg for adult men
  • 75 mg for adult women
  • 120 mg for pregnant and lactating women
  • 15-75 mg for children.
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Vitamin D:

Chemical names: ergocalciferol, cholecalciferol.

In the first place, like other vitamins, humans do not get enough vitamin D in their food. Most importantly, the human body can only synthesize it in the sunlight. Therefore, exposure to sunlight is the most effective source of vitamin D.

Due to this, every human requires about 15 minutes of sunshine 3 days a week.

Vitamin D Benefits:

At first, it is necessary to perform several bodily functions. Moreover, it helps to check some health problems.

Vitamin D Functions:

In fact, the body needs vitamins. Generally, vitamin D is essential for calcium absorption. Moreover, it helps to maintain the serum calcium along with phosphate concentrations. Besides, it facilitates healthy mineralization of the bones. Furthermore, it maintains the right amount of calcium and phosphorus in the blood. Added to this,  it is extremely essential not only for healthy teeth but also for strong bones. Therefore, it prevents hypocalcemic tetany or unintended contraction of muscles leading towards cramps and spasms.

Furthermore, Vitamin D assists multiple functions in the body like:

  • At first, it supports lung function and cardiovascular health.
  • Secondly, it helps healthy immunity, the brain, as well as the nervous system.
  • Moreover, it regulates insulin levels. Therefore, it supports diabetes management.
  • In fact, it is necessary for a healthy pregnancy as well as the infants.
  • Furthermore, it lowers the risk of cancer.

Vitamin D Deficiency:

Generally, severe deficiency is scarce like other vitamins. However, hospitalized patients and elderly people may have some deficiencies.  This may cause

  • Rickets
  • Hair loss.
  • Regular sickness
  • Infections
  • fatigue
  • Bone and joint pain
  • Autoimmune diseases.
  • osteomalacia or softening of the bones.
  • Pregnancy complications.

Vitamin D Good sources:

In fact, we get Vitamins from many food items. Generally, the body also gets a very little amount of it from the following food items:

  • Eggs
  • Fortified dairy products such as cheese, milk, cream, yogurt, and butter.
  • Mushrooms
  • Fatty fish such as salmon, mackerel, trout, tuna, sardines, and herring.
  • Fish liver oils such ascod liver oil.
  • Fortified cereals.
  • Beef liver
  • Red meat.

Vitamin D Recommended intake:

Generally, the RDA for vitamin D is 600 IU or 15 mcg for children and adults.

But, for elderly adults it is a little more, 800 IU or 20 mcg.

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Vitamin E:

Chemical names: tocopherol, tocotrienol.

Vitamin E Benefits:

Actually, Vitamins are necessary for proper body functions. Further, it is necessary to perform several bodily functions. Moreover, it helps to check some health problems.

Vitamin E Functions:

At first, Vitamin E is an antioxidant popular as tocopherol. Generally, its antioxidant properties help to control oxidative stress. As a result, it prevents the risk of inflammation and various diseases. Moreover, it supports the body to use vitamin K and form red blood cells.

Vitamin E Deficiency:

To begin with, This is very rare under normal conditions. However, it may develop hemolytic anemia (destroying blood cells) in newborns or a poor immunity system. It assists damages of nerves and muscles. Therefore, there may occur vision problems, muscle weakness, unsteady walking, and slow reflexes.

Vitamin E Good sources:

in fact, We get Vitamins from many food items. Below are some sources of vitamin E:

  • Wheat germ oil
  • Kiwis
  • Hazelnut oil and fruit
  • Almonds
  • Eggs
  • Red sweet pepper
  • Nuts, seeds, and vegetable oils such as corn oil, sunflower oil, safflower oil.
  • Papaya
  • Mangoes
  • Leafy greens

The Vitamin E Recommended intake:

The RDA for vitamin E for males and females above 14 years is 15 milligrams (mg) or 22 IU including pregnant women. Lactating mothers need a bit more. For them, daily RDA is at 19 mg or 28 IU.

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Vitamin K:

Chemical names are phytomenadione, menaquinone

In fact, these are popular as Vitamin K1 and Vitamin K2 respectively

Vitamin K Benefits:

K Vitamin provides many health benefits as all the other vitamins.

Vitamin K Functions:

At first, it is essential for coagulation or blood clotting. Added to this, some studies suggest that it is important for bone health as well as heart health.

Vitamin K Deficiency:

Generally, Vitamin K deficiency in an adult is very uncommon. Generally, we get few vitamins from almost every food. In fact, infants are the main victim of it.

Below are some common signs of its deficiency:

  • At first, it may cause Bleeding diathesis or unusual susceptibility to bleeding.
  • Further, it may develop Osteoporosis.
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Vitamin K Good sources:

In the first place, you will get Vitamin K1 mainly in plants. Generally, the body produces vitamin K2 in the large intestine with the help of bacteria from K1. In fact, K2 is the storage form. Moreover, the body stores K2 in the fatty tissues as well as the liver. However, we get Vitamin K from many food items. Below are some rich food sources of vitamin K:

  • Turnip greens
  • Natto (fermented soybeans)
  • Swiss chard
  • Spinach
  • Boiled eggs
  • Broccoli
  • Collard greens
  • Brussels sprouts
  • Green leaf lettuce
  • Leafy greens
  • Parsley
  • Cheese
  • Meat (liver)

The Vitamin K Recommended intake:

Generally, the RDA for vitamin K for males and females above 20 years is 138 and 122 mcg respectively.

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The takeaway for Vitamins:

In fact, vitamins are some extremely important nutrients. Therefore, you should try to ingest a balanced diet. The diet must contain not only varied fruits, vegetables, whole grains, seeds but also fortified dairy products, legumes (dried beans), and lentils. Moreover, you may intake some egg, meat, and fish items. However, you may try to take these foods in alternative ways.

In fact, you must have food goals. Besides, your goal setting for foods is essential. Generally, we take 4-5 times food daily.

In fact, the body requires all the vitamins for smooth and healthy performing of numerous body functions. Besides, you will get them mainly from your food. Therefore, take proper food, be healthy and enjoy true happiness in life.

Consult a physician when necessary.

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Banani Chakraborty

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