There are a total of 13 vitamins that have been recognized by experts which are essentially required to keep an individual healthy. Here is a list of all these Vitamins to educate you a bit more on each of these essential vitamins.
VITAMIN A
Chemical Name
1. Retinol/Retinal/four carotenoids including beta carotene
Risk of Deficiency
Deficiency of this vitamin can cause:
- Night blindness
- Keratomalacia which is an eye disorder that results in a dry cornea
Good Source
Liver, cod liver oil, carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon and milk.
VITAMIN B1
Chemical Name
Thiamine
Risk of Deficiency
Deficiency of this vitamin can cause:
Good Source
Yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.
VITAMIN B2
Chemical Name
Riboflavin
Risk of Deficiency
Deficiency of this vitamin can cause:
- Ariboflavinosis
Good Source
Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.
VITAMIN B3
Chemical Name
Niacin, Niacinamide(Water-soluble)
Risk of Deficiency
Deficiency of this vitamin can cause:
- Pellagra
Good Source
Liver, heart, kidney, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, legumes, mushrooms, and brewer’s yeast.
VITAMIN B5
Chemical Name
Pantothenic acid
Risk of Deficiency
Deficiency of this vitamin can cause:
- Paresthesia
Good Source
Meats, whole grains (milling may remove it), broccoli, avocados, royal jelly, fish ovaries.
VITAMIN B6
Chemical Name
Pyridoxine, Pyridoxamine, Pyridoxal
Risk of Deficiency
Deficiency of this vitamin can cause:
- Anemia
- Peripheral neuropathy
Good Source
Meats, bananas, whole grains, vegetables, and nuts. Dry milk loses half of B6. Freezing and canning the milk can also reduce the content in significant amounts.
VITAMIN B7
Chemical Name
Biotin
Risk of Deficiency
Deficiency of this vitamin can cause:
- Dermatitis
- Enteritis
Good Source
Egg yolk, liver and some vegetables.
VITAMIN B9
Chemical Name
Folic acid and Folinic acid
Risk of Deficiency
Deficiency of this vitamin can cause:
- Birth defects
Good Source
Leafy vegetables, legumes, liver, baker’s yeast, some fortified grain products, sunflower seeds. Some fruits and beer have significant amounts of B9 vitamin as well.
VITAMIN B12
Chemical Name
Yanocobalamin, Hydroxycobalamin & Methylcobalamin
Risk of Deficiency
Deficiency of this vitamin can cause:
- Megaloblastic Anemia
Good Source
Fish, shellfish, meat, poultry, eggs, milk, and some dairy products are the real sources of this vitamin. Some refreshed cereals and soy products, as well as nutritional yeast can also be a great source of vitamin B12. Vegetarians are strictly advised to fulfill their B12 requirements by taking supplements.
VITAMIN C
Chemical Name
Ascorbic acid
Risk of Deficiency
Deficiency of this vitamin can cause:
- Megaloblastic anemia
Good Source
Liver, fruit and vegetables are an ideal source of vitamin C. The Kakadu plum and the camucamu fruit have been identified as containing the highest amounts of vitamin C.
VITAMIN D
Chemical Name
Ergocalciferol, Cholecalciferol
Risk of Deficiency
Deficiency of this vitamin can cause:
Good Source
It is generally produced in the skin on its own when you expose the skin to ultraviolet B light from the sun or some other artificial sources. Other than this it is also found in fatty fish, eggs, beef liver, and mushrooms.
VITAMIN E
Chemical Name
Tocopherols, Tocotrienols
Risk of Deficiency
Deficiency of this vitamin can cause:
- Hemolytic anemia in newborns in rare cases only
Good Source
Kiwi fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat germ, and wholegrains are an ideal source of adding vitamin E into your body.
VITAMIN K
Chemical Name
Phylloquinone, Menaquinones
Risk of Deficiency
Deficiency of this vitamin can cause:
- Bleeding diathesis
Good Source
Leafy green vegetables, avocado, kiwi fruit are the real sources of this vitamin. Parsley on the other hand is also considered an ideal source of vitamin K.
That’s about it for the list of vitamins, vitamins for hair, vitamins for skin and lots of other . Stay tuned for so much more on the topic…
By : Natural Health News
