Vitamins are essential for our body for growth, energy and for overall well-being.

well-being. As our body cannot produce most of the

vitamins, we must get them from our diet or supplements. Vitamins are avaialble from plant (vegetables and fruits) and
animal food sources.


Some people are looking for vitamins for energy and think that they can replace food, but that is incorrect. Also vitamins can
be assimilated only with food. So it is recommended to take them with a meal.
The benefits of Vitamins and minerals from A to Zinc are given here.
It should be noted that plant-based sources of Vitamin B12 are not good sources. Vitamin B12 prevents anemia and aids in
the utilization of iron.
Vegetarians can get the vitamin B12 from dairy products, eggs and fortified cereals and nutritional yeast. Vegetarians can
obtain B12 from foods such as yeast extracts, veggieburger mixes, breakfast cereals, vegetable margarines and soya milks
fortified with the vitamin. Vegetarians may include good protein sources such as tofu, soy milk, lentils, nuts, peas, whole
grains and beans in their diet.
Vitamins Supplements Soluble in Water
Daily Value Food Sources Benefits Overdose Effects
Vitamin C
Ascorbic Acid
60 milligram (200 milligram for
aged persons)
1 medium orange: 70 mg
1 cup strawberry: 85 mg
1 baked potato: 26 mg
1/2 cup raw broccoli: 21 mg
Artichoke, Asparagus, Avocado, Carrots,
Cauliflower, Corn, Cucumber, Green Pepper,
Kale, Lima Beans, Mushrooms, Onions, Peas,
Spinach, Squash, Sweet potato, Kiwi ,
Blackberries, Cantaloupe, Watermelon,
Tomatoes, Lime, Peach , Bananas, Apples,
Lemon, Grapes
Keeps gums, blood
vessels and bones
healthy, fights infections,
promotes wound healing,
helps iron absorption.
May fight cancer of the
throat, mouth, stomach
and pancreas. Reduces
effects of common cold.
Overdose may cause
kidney stones, diarrhea
and blood disorders.
Thiamine - B1
1.5 milligram
1 baked potato: 0.20 mg
1/2 cup. acorn squash: 0.20 mg
1 slice bread: 0.13 mg
Watermelon, peas, avocado
Required to make energy.
Prevents the disease
beri-beri i.e. nerve
damage, paralysis, heart
failure.
Very rare effects due to
overdose.
Riboflavin - B2
1.7 milligram
1 cup milk: 0.40 mg
1 slice bread: 0.09 mg
Kiwi, avocodo
Required to release
energy within body cells.
Maintains vision and
mucous membranes.
Overdose effects not
known
Niacin - B3
20 milligram
Peaches, Tomatoes, Kiwi, Bananas,
Cantaloupe, Watermelon, Avocado, Peas,
Potatoes, Mushrooms, Squash, Corn,
Artichoke, Asparagus, Lima Beans, Sweet
potato, Kale, Broccoli, Carrots, Green Pepper,
Peanuts, Pine Nuts, Chestnuts, Almonds
Convert food to energy.
Prevents rash on face,
hands and feet. Large
doses can lower blood
cholesterol. Needed for
the digestive system,
skin, and nerves.
May cause ulcers, liver
disorders, flushing, high
blood sugar and high
blood uric acid.
Vitamin B5
Pantothenic Acid
10 milligram
Manufactured by intestinal bacteria. Found
widely in foods ilke Oranges, Bananas,
Avocado, Sweet potato, Potatoes, Corn, Lima
Beans, Squash, Artichoke, Mushrooms,
Broccoli, Cauliflower, Carrots
Helps break down and
form fats. Helps form
many hormones.
May prevent some types
of cancer.
Overdose may cause
diarhea and water
retention.
Vitamin B6
Up to 2.0 milligram
1/2 avocado: 0.24 mg
banana, watermelon, peas, potato, carrot
Helps form red blood
cells, regulate nervous
system. Needed for
protein and carbohydrate
metabolism.
May limit the severity of
asthma attacks.,br>Too
little B6 in the diet can
cause dizziness, nausea,
confusion, irritability and
convulsions.
Overdose may cause
numbness and tingling in
hands and feet, difficulty
in walking, pains in spine.
Vitamin B12
2 microgram
1 cup milk: 0.90 mcg
Chedder cheese slice(40g) contains 0.5mcg
Boiled egg 0.7mcg<
Fermentation in yoghurt destroys much B12.
Boiling milk can destroys B12. Meat is a good
source.
Works with folic acid to
build nerve and blood
cells.
May protect against heart
disease and nerve
damage.
Overdose effects
unknown
Folic Acid/Folate
400 microgram (mcg) daily
Foliage-leafy greens.
1/2 cup turnip greens: 85 mcg
Helps form red blood cells
and genetic material.
Overdose may cause
convulsions in people
pregnant women 600 mcg and
breastfeeding women 500 mcg
Children between 150 to 300
mcg
1 cup lettuce: 76 mcg
1/2 cup broccoli (cooked): 25 mcg
Found in foods like Kiwi, Blackberries,
Tomatoes, Orange, Strawberry, Bananas,
Cantaloupe, Lima Beans, Asparagus,
Avocado, Peas, Artichoke, Spinach, Squash,
Broccoli, Corn, Sweet potato, Kale, Potatoes,
Carrots, Onions, Green Pepper, Peanuts,
Sunflower Seeds, Chestnuts, Walnuts, Pine
Nuts, Hazelnuts, Pistachios, Almonds,
Cashews, Brazil Nuts, Pecans, Macadamias,
Pumpkin Seeds
Reverses anemia and
gastrointestinal problems.
May prevent neural tube
birth defects and some
types of cancer.
with epilepsy.
Facts About Vitamins A, E