2. Vitamins are micronutrients required by the
human body. The body needs them for normal cell
function, growth, and metabolism.
However, our bodies don't produce these
micronutrients on their own. The food we eat
provides us with these nutrients.
The best way to obtain vitamins daily is
through a proper diet.
There are 13 essential vitamins that we need
to maintain our metabolism.
There are two types of vitamins: fat-
soluble and water-soluble.
Vitamins
3. Hello, I am Vitamin A, also known as Retinol. I
am a fat-soluble vitamin.
I am present in carrots, tomatoes, spinach,
broccoli, and many more.
After you consume me, I will get stored in your
liver or adipose tissue.
You should at least consume 700 mcg of me daily.
I am responsible for proper eye health, immune
function, cell growth, and organ function.
If you don't consume me in adequate amounts, you
will experience night blindness, frequent
infections, and stunted growth.
Consuming me in excess results in vitamin
toxicity that causes partial hair loss and dry
skin.
Vitamin A
4. Hello, I am vitamin E, also known as Tocopherol.
I am a fat-soluble vitamin and am present in
plant-based oils, nuts, seeds, fruits, and
vegetables.
After you consume me, I will live in your fatty
tissue and the liver.
I help maintain healthy skin and eyes and
strengthen natural defense against illness and
infection.
One should consume at least 3 mg of me per day.
Not consuming enough of me leads to Crohn's
disease, cystic fibrosis, and certain rare genetic
diseases such as Abetalipoproteinemia and Ataxia.
Consuming me in excess results in bleeding.
Vitamin E
5. Hello, I am vitamin D, also known as Cholecalciferol.
I am a fat-soluble vitamin. I am present in fish,
meat, eggs, cereal, and other dairy products.
After you consume me, I get stored in the body's
adipose (fat) tissue.
I help you regulate the amount of calcium and
phosphate in your body and keep your teeth, bones,
and muscles healthy.
One should consume 100 mcg (4000 IU) of me per day.
Regular sun exposure is the most natural way to get
me.
Not consuming me enough may lead to bone deformities
such as Rickets and Osteomalacia.
Consuming me in excess leads to vitamin toxicity. The
toxicity leads to the accumulation of calcium in your
blood (known as hypercalcemia), which leads to renal
calculi.
Vitamin D
6. Hello, I am vitamin K, also known as
Phytonadione.
I'm a fat-soluble vitamin and am present
abundantly in green leafy vegetables, such
as kale, spinach, turnip greens, collards,
swiss chard, mustard greens, parsley,
romaine, and green leaf lettuce.
I get stored in the liver and fatty
tissues.
I am responsible for making various
proteins needed for blood clotting and bone
building.
One should consume about 90 micrograms/day.
Excessive consumption of mine leads to
vitamin toxicity that may cause skin rash,
hives, and itching.
Vitamin K
7. Hello, I am vitamin C, also known as Ascorbic acid.
I am a water-soluble vitamin. I am present
abundantly in foods like Citrus (oranges, kiwi,
lemon, grapefruit), Bell peppers, Strawberries, and
Tomatoes.
One should take at least 90 mg of me daily.
I am essential for the growth, development, repair
of all body tissues, proper function of the immune
system, wound healing, and maintenance of cartilage,
bones, and teeth.
Not taking me in adequate quantity causes Scurvy.
Being an excellent anti-oxidant, I help minimize the
chances of cancer by fighting against the free
radicals, which cause damage to the DNA.
Taking me in excess leads to diarrhea and nausea.
Vitamin C
8. Vitamin B2 (Riboflavin)
Found in eggs, nuts, enriched flour, and green vegetables.
It helps the body metabolize fats and protein.
Deficiency can cause fatigue, swollen throat, blurred vision, and
depression.
Vitamin B1 (Thiamine)
Found in meat, fish, and whole grains.
It helps the body's cells change carbohydrates
into energy.
Deficiency causes mitochondrial dysfunction.
Vitamin B3 (Niacin)
Found in liver, poultry, eggs, dairy products, fish, nuts, and
seeds.
May help treat type 1 diabetes, boosts brain function, and
improves skin health.
Deficiency leads to a scaly rash developing on the skin when
exposed to sun rays and bright redness of the tongue.
Vitamin B1, B2 & B3
9. Vitamin B5 [Pantothenic acid]
Found in meat, vegetables, cereal grains, legumes, eggs, and milk.
Plays a critical role in the manufacturing of red blood cells.
Deficiency causes fatigue, insomnia, and depression.
Vitamin B6 [Pyridoxine]
Found in Salmon Tuna Eggs and Chicken liver.
Helpful for normal brain development and keeping the nervous and
immune systems healthy.
Deficiency is associated with electroencephalographic abnormalities,
dermatitis, and microcytic anemia.
Vitamin B7 [Biotin ]
Found in Almonds
.
Boosts the health of the hair and nails, supports a healthy
pregnancy, and helps manage blood sugar levels.
Deficiency leads to hair loss and skin problems.
Vitamin B5, B6 & B7
10. Vitamin B9 (Folate)
Found in dark green leafy vegetables (turnip greens, spinach,
romaine lettuce, asparagus, sprouts, broccoli), peanuts, and
sunflower seeds.
Aids in DNA and RNA production, the body's genetic material.
Deficiency leads to tiredness, weakness, shortness of breath, and
heart palpitations.
Vitamin B12 (Cobalamin)
Found in meat, fish, seafood, poultry, eggs, milk, yogurt, and
cheese.
Keeps your body's blood and nerve cells healthy and helps make DNA,
the genetic material in all your cells.
Deficiency leads to weak muscles, numbness, trouble walking,
nausea, weight loss, irritability, fatigue, and increased heart
rate.
Vitamin B9 & B12