List of Vitamins and their functions

List of Vitamins and their functions


To be healthy, you should take a variety of vitamins, but do you know what they are? Here are the most important in the following article. Let’s get to know all this important information about List of Vitamins and their functions.

Taking vitamins has many benefits for human health, so it’s important to include them in your diet and from their natural sources as much as possible, know the most important ones now.

List of Vitamins and their functions
List of Vitamins and their functions


You can take vitamin A from a plant or animal source for the greatest benefit:

  • Help with night vision
  • Producing red blood cells
  • Fighting different infections
  • Prevents damage to different cells in the body
  • Protects eyes from generation-related macular degeneration (Age-related Macular Degeneration – AMD).

Eat orange vegetables and fruits for vitamin A such as carrots and sweet potatoes, as well as seafood such as shrimp.

Read also 10 Essential minerals you must have in your diet

Warning: Do not take too much vitamin A, as this can cause damage to the liver.


This type of vitamin called Thiamin helps the body convert food into energy, as well as the formation and maintenance of brain cells.

You can find thiamine in:

  • Black beans
  • Lentils
  • Whole grains.

Normally, you get the right amount of this vitamin through the food you eat, but pregnant and nursing mothers need a higher percentage of it, along with diabetics.


Also called Riboflavin, you can get the recommended daily serving by having a good breakfast, as you can find it in whole grain products, eggs, milk and green vegetables.

Read also Carbohydrates: How carbs fit into a healthy diet

Your body cells need vitamin B2 in order to work well, and it can help protect you from your sisterhood.

Tip: If you take too much vitamin B2, you’ll notice that your urine color has changed to bright yellow.


This type of vitamin called Niacin helps protect your skin and tissues and improves your cholesterol levels.

You can find vitamin B3 in salmon, chicken or peanut butter.


This vitamin plays a role in more than 100 operations performed in the body, and some studies have found that vitamin B6 can help protect against memory loss and colorectal cancer.

Vitamin B6 is found in leafy vegetables and non-acid icing fruits such as bananas, avocados, and watermelons, as well as fish and meat.


Vitamin B12 helps the body turn food into energy, so it’s helpful to take it before going to the gym.

This vitamin has many benefits, the most important of which is maintaining healthy nerves and digestive processes in the body.

The most important sources of vitamin B12 are liver, kidney, fat-free meats, fish, eggs and milk.


Many people think that taking vitamin C can protect them from cold scolding and cold, but this is a misconception, and it is true that when you have a cold, you should take vitamin C in order to relieve the symptoms of the disease faster.

Vitamin C has many benefits for healthy bones, skin, and muscles.

You can get vitamin C by eating peppers, strawberries, broccoli, lemon, and orange.


Its importance is similar to calcium mineral, it is essential for bones, and helps nerves convey different messages throughout the body.

You can get the right amount of this vitamin through the sun but be careful to sit long under its rays, as it is 10-15 minutes a day.


Vitamin E protects the body’s cells from damage from smoking, environmental pollution, sunlight and much more.

This vitamin also helps different cells communicate with each other.

The vitamin can be obtained by eating sunflower seeds, various nuts or spinach and broccoli.


Women who want to become pregnant should take folic acid constantly, which helps in the manufacture of DNA and protects the fetus from various birth defects.

The benefits of folic acid are not limited to pregnant women but should be taken from various sources such as green leafy vegetables, oranges, and legumes.


You need vitamin K in order to protect yourself from blood clotting and get healthy and strong bones.

One of the most important sources of vitamin K is green leafy vegetables such as spinach and broccoli.

Warning: Vitamin K may interact with certain medications so always consult your doctor about it.

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