Vitamins, known as organic compounds, play a vital role in maintaining the proper metabolic function of our bodies. They are classified into water-soluble and fat-soluble. 13 different vitamins are crucial for normal bodily functions, growth, and development. A deficiency in these essential compounds can lead to significant health problems. This article provides a list of essential vitamins that are necessary for maintaining good health, their benefits, and their food sources.

Vitamin A
Vitamin A, also known as retinoic acid, is a fat-soluble compound found in both animal- (preformed Vitamin A) and plant-based (Provitamin A (Carotenoids)) foods. It can be derived from fish oil, dairy products, eggs, carrots, mangoes, and papayas.
Vitamin A helps maintain good eyesight and bone density by promoting cell growth and regeneration. However, a deficiency of it can lead to night blindness, complications during pregnancy, and congenital disabilities.

Vitamin B
Vitamin B is a group of several distinct forms that support energy production, boost metabolism, help one lose some pounds, and contribute to cell division. Deficiency of this compound can affect the nervous system, causing skin disorders and oral health problems.

Vitamin C
Vitamin C, also known as ascorbic acid, possesses potent antioxidant properties and can be obtained from various fruits and vegetables, including oranges, lemons, kiwis, tomatoes, and broccoli. Vitamin C neutralizes free radicals, supports collagen synthesis, and promotes wound healing. A deficiency of this compound can lead to scurvy and bleeding gums (gingivitis).

Vitamin D
Vitamin D acts as both a nutrient and a hormone in the human body. Some people refer to it as “sunshine vitamin,” as sunlight is a primary source of this vitamin. It can also be obtained from certain foods like fish, egg yolks, orange juice, dairy products, etc.
Vitamin D promotes strong and healthy bones and boosts mood regulation and cognitive function. Its deficiency can cause rickets and osteomalacia (weak bones).

Vitamin E
Vitamin E, also known as alpha-tocopherol, is a powerful antioxidant crucial in protecting cells from oxidative damage caused by free radicals. It can be obtained from nuts, seeds, plant oils, kiwi, mango, and tomato.
Vitamin E helps neutralize free radicals and protect cells. It has moisturizing and anti-inflammatory properties, used in skincare cosmetics. However, lacking enough Vitamin E can cause nerve damage and contribute to hemolytic anemia.

Vitamin K
Vitamin K is vital in blood clotting, bone health, and other specific physiological processes in the human body. It can be obtained from broccoli, cabbage, green peas, egg yolks, animal liver, soybeans, etc.
Vitamin K’s primary role is assisting blood clotting and supporting cognitive function and brain health. A lack of this compound increases the risk of bleeding and easy bruising.

Outlook on essential vitamins
Vitamins play diverse roles in maintaining overall health and well-being. Incorporating various nutrient-rich foods into one’s daily meal plan is crucial to ensuring adequate intake of these essential vitamins. Although these compounds have many benefits, focusing on other minerals and elements is vital to maintaining a balanced nutrient level and leading a healthy lifestyle.