Vitamin deficiencies can manifest themselves in a variety of symptoms. A balanced diet that includes a variety of foods can help correct vitamin deficiencies. However, taking high doses of vitamin supplements without a doctor’s prescription may do more harm than good.
Vitamins are elements that the body cannot produce itself but are essential for health. The important ones are as follows:
1. Vitamin A (for vision)
Vitamin A is essential for eye health and good vision. It also helps boost the immune system and maintain the beauty of the skin.
Sources: Carrots, pumpkin, spinach, milk, eggs.
2. Vitamin B complex (for energy)
Vitamin B helps regulate the body’s metabolism and convert food into energy. B vitamins (especially B12) are important for the health of the nervous system and the production of blood cells.
Sources: Brown rice, eggs, meat, and legumes.
3. Vitamin C (for immunity)
Vitamin C helps the body fight infections. It helps wounds heal faster and produces collagen in the skin.
Sources: Gooseberries, oranges, lemons, and tomatoes.
4. Vitamin D (for strong bones)
The body needs vitamin D to absorb calcium from food. It is essential for strong bones and teeth and muscle function.
Sources: Sunlight, fatty fish, egg yolks.
5. Vitamin E (for skin and hair)
Vitamin E is an excellent antioxidant. It protects cells from damage and improves heart health.
Sources: Almonds, sunflower oil, and nuts.
6. Vitamin K (for blood clotting)
Vitamin K helps the blood clot when there is a wound in the body without excessive blood loss.
Sources: Cabbage, broccoli, leafy greens.