Vitamins: Essential
Nutrients for Health
Vitamins are organic compounds that play a vital role in various bodily
functions, from boosting immunity to maintaining healthy vision.
MB by Manoj Biswas
The Importance of Vitamins
1 Energy Production 2 Cell Growth and Repair
Vitamins help the body They are crucial for the
convert food into energy, growth and repair of tissues,
supporting physical activity ensuring the body functions
and overall energy levels. optimally.
3 Immune System 4 Maintaining Healthy
Function Vision
Vitamins strengthen the Certain vitamins are
immune system, protecting essential for healthy vision,
the body from infections and preventing eye conditions
illnesses. and promoting good
eyesight.
Different Types of Vitamins
Fat-soluble Vitamins Water-soluble Vitamins Functions of Each Vitamin
Vitamins A, D, E, and K are stored in Vitamins B and C are not stored in the Each vitamin performs a specific
the body's fat tissue and can be body and need to be replenished function in the body, contributing to
accumulated over time. regularly through diet. overall health and well-being.
Vitamin Deficiencies
Vitamin A Deficiency Vitamin D Deficiency
Can lead to night blindness, dry May result in weakened bones,
eyes, and skin problems. muscle weakness, and
increased risk of fractures.
Vitamin B12 Deficiency Vitamin C Deficiency
Can cause fatigue, anemia, May lead to scurvy,
nerve damage, and cognitive characterized by bleeding
impairment. gums, fatigue, and poor wound
healing.
Sources of Vitamins
Vitamin A Sweet potatoes, carrots, spinach,
kale
Vitamin D Sunlight, fatty fish, eggs,
fortified milk
Vitamin E Nuts, seeds, vegetable oils, leafy
green vegetables
Vitamin K Green leafy vegetables, broccoli,
Brussels sprouts
Vitamin B12 Meat, poultry, fish, eggs, dairy
products
Vitamin C Citrus fruits, berries, tomatoes,
peppers
Recommended Daily Intake
1 Age
The recommended daily intake of vitamins varies based on
age, gender, and specific health conditions.
2 Gender
Men and women have different nutritional needs,
influencing their vitamin requirements.
3 Pregnancy and Lactation
Pregnant and breastfeeding women have increased
vitamin needs to support their own health and that of their
child.
Vitamin Supplements
Benefits
Supplements can help bridge nutritional gaps when dietary intake is
insufficient.
Considerations
Supplements should be used under the guidance of a healthcare
professional to avoid overdosing or potential interactions with other
medications.
Food First
Prioritize obtaining vitamins through a balanced diet as whole foods
provide a wider range of nutrients.
Maintaining a Balanced Diet
Variety
1 Incorporate a variety of foods from different food groups into
your diet to ensure you get a diverse range of vitamins.
Portion Control
2 Pay attention to portion sizes to avoid overconsumption of
certain foods and achieve a balanced intake.
Hydration
3 Drink plenty of water to help your body absorb and utilize
vitamins effectively.
