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List of Vitamins

Vitamins are essential for a healthy body, and vitamin deficiencies can cause serious illness or death. For this reason, it is imperative to maintain a well-balanced diet that includes a wide variety of food from all the basic food groups. With the vast amount of information on food and advertisements for the latest diet fads, it can be frustrating figuring out which foods provide enough vitamins for optimal health.

  1. Vitamin B12

    • Animal byproducts, such as eggs, are the only natural source of vitamin B12.

      Vitamin B12 is necessary for DNA replication, the creation of red blood cells and is essential for a healthy nervous system, according to the National Institutes of Health. When a vitamin B12 deficiency is present, you may suffer from headaches, nausea, difficulty focusing, fatigue and lightheadedness. In the advanced stages of a deficiency, permanent neurological damage can occur. Vitamin B12 is only found in animal byproducts such as meat, cheese and eggs. Because of this, strict vegans and vegetarians may struggle to get enough vitamin B12 and should take dietary supplements.

    Vitamin D

    • Sunlight triggers vitamin D production when UV light hits the skin.

      The primary role of vitamin D is to help the body absorb and retain the mineral calcium. Therefore, a deficiency of vitamin D leads to a deficiency of calcium, which can lead to a loss in bone density. Bones will become fragile and thin, and in some instances, misshapen. According to the MayoClinic, prolonged vitamin D deficiency is the cause of rickets in children. Luckily, vitamin D is easy for you to get. In addition to dietary sources such as fish and eggs, your body creates vitamin D when your skin is exposed to sunlight. Some milk companies fortify their milk products with vitamin D in order to promote the absorption of the calcium found naturally in milk.

    Vitamin C

    • Necessary for collagen production, vitamin C plays a vital role in skin, ligament and blood vessel repair. As an antioxidant, vitamin C can also help slow the aging process. Without enough vitamin C, you may experience dry hair and skin, bleeding gums, easy bruising, joint pain and nosebleeds. If the deficiency is severe enough, it can lead to scurvy--an illness that can be deadly if left untreated. Vitamin C is in many fruits and vegetables. Citrus fruits and juices, strawberries, watermelon, pineapples, leafy green vegetables and sweet potatoes are all excellent natural sources of vitamin C.

    Vitamin A and Beta-Carotene

    • Carrots are a rich source of vitamin A and beta-carotene.

      Vitamin A plays a major role in skin and eye health. Also known as retinol, vitamin A produces the pigment in the retina and helps maintain soft tissue and mucous membranes. A deficiency in vitamin A can lead to susceptibility of infectious diseases and vision problems. Vitamin A is naturally in many foods such as eggs, cheese, carrots, sweet potatoes, pumpkin and broccoli.

      Beta-carotene is what produces the orange or yellow color in certain fruits and vegetables and is the inactive form of Vitamin A. An antioxidant, beta-carotene can help slow the aging process.

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