What are vitamins?

  • Vitamins are essential substances for life and regulate our metabolism.
  • They intervene in the production and control of energy, as well as cell growth and development of all body tissues.
  • Together with minerals, vitamins are key pieces in the body functions.

What is the RDA

In the U.S., and RDA is a standard suggested intake of a certain nutrient for a healthy person. This amount can change for a person with a given problem or illness. For example, the RDA for vitamin C is 60 mg. per day.


Vitamin A

  • Promotes growth and vitality.
  • Helps the body to eliminate infections.
  • Important for vision and to eliminate night blindness.
  • Helps bones, teeth, hair, and skin.
  • Keeps the liver and reproductive organs healthy.
  • Essential in pregnancy and lactation.
  • Neutralizes the action of free radicals, thus protecting against smog.

Which foods contain it:

Green and yellow fruits and vegetables, dairy products, fish, cod-liver oil, apricots, spinach, raw carrots.

Vitamin B1

  • Needed for the metabolism of carbohydrates.
  • Needed for muscle tone and growth.
  • necessary for consistent growth in children.
  • Helps in all types of stress.
  • Stabilizes the appetite thus improving digestion and the assimilation of nutrients.
  • Necessary for fertility and lactation.
  • Maintains the nervous system, brain, muscles and heart in healthy condition.
  • Helps improve mental attitude and individual learning capacity.

Which foods contain it:

Dark molasses, brewer’s yeast, whole rice, fish, pecans, poultry, wheat germ, peanuts, sunflower seeds, Brazil nuts.

Vitamins B2

  • Necessary for the digestion and metabolism of proteins, fats, and carbohydrates.
  • Necessary for cell respiration.
  • Necessary for the formation of red blood cells.
  • Beneficial to vision.
  • Promotes healthy skin, nails, and hair.
  • Helps growth and reproduction.

Which foods contain it:

Dark molasses, pecans, whole grains, almonds, brussel sprouts, brewer’s yeast.

Vitamin B3

  • Helps in the metabolism and utilization of proteins, fats and carbohydrates.
  • Promotes a healthy digestive system.
  • Necessary for healthy skin and tongue.
  • Essential for the production of cortisone, insulin and sexual hormones in men and women.
  • Necessary for the health of the nervous system and the function of the brain.
  • Increase circulation and reduces cholesterol.

Which foods contain it:

Brewer’s yeast, shellfish, milk, diary products, poultry, rhubarb, chicken, peanuts.

Vitamins B5

  • Helps maintain normal growth.
  • Essential for converting food int energy.
  • Helps the body fight infections and disease.
  • Helps heal wounds.
  • Helps the development of the central nervous system.
  • Vital for the function of the body to deal with stress.
  • Protects against cell damaged caused by radiation.
  • Increase longevity.

Which foods contain it:

Brewer’s yeast, legumes, salmon, wheat germ, whole grains, mushrooms, elderberries, orange juice.

Vitamin B6

  • Promotes healthy skin, teeth, muscles and nerves.
  • Necessary for the correct absorption of vitamin B-12.
  • Necessary in the production of antibodies and red blood cells.
  • Important for the metabolism and utilization of carbohydrates, fats and proteins.
  • Necessary for the balance of sodium and phosphorous.
  • Helps maintain the balance of sodium and potassium which regulate the body fluids.

Which foods contain it:

Dark molasses, brewer’s yeast, green leafy vegetables, wheat germ, whole grains, plums, whole rice, peas.

Vitamin B12

  • Promotes growth.
  • Increases energy.
  • Helps the formation of red cells and prevents anemia.
  • Forms and regenerate blood cells.
  • Helps iron to function better in the body and helps deposit vitamin A in the body tissues.
  • Maintains a healthy nervous system.
  • Necessary for the metabolism of carbohydrates, fats and proteins.
  • Helps improve concentration and memory.

Which foods contain it:

Cheese, fish, milk, dairy products, cottage cheese, tuna, eggs.

Folic Acid

  • Necessary for good brain function.
  • Essential for emotional health.
  • Helps prevent anemia.
  • Essential for the formation of blood cells.
  • Promotes healthy skin.
  • Necessary for cell division in the body.
  • Helps the metabolism of protein.
  • Important for the production of the nucleic acids RNA and DNA.
  • Helps the intestines.

Which foods contain it:

Green leafy vegetables, milk, diary products, salmon, whole grains, brewer’s yeast, dates, spinach, tuna.


  • Essential in the formation of the nucleic acids RNA and DNA.
  • Helps the liver produce lipids and promotes the conversion of food into energy.
  • Helps prevent exhaustion.
  • Eases muscle pain.
  • Helps in the utilization of proteins, folic acid, pantothenic acid and vitamin B12.
  • Helps prevent baldness.

Which foods contain it:

Legumes, whole grains, brewer’s yeast, lentils, bean sprouts, egg yolk, soy.


  • Combines with Choline to form Lecithin, thus protecting the arteries against hardening and cholesterol.
  • Important for correct functioning of the heart, eyes and brain.
  • Regulates the level of cholesterol.
  • Metabolizes fats and cholesterol.
  • Important for brain cell nutrition.
  • Helps prevent hardening of the arteries and protects the liver, kidneys and heart.
  • Necessary for the production of healthy cells in the bone marrow, eye membranes and intestines
  • Essential for hair growth and helps prevent baldness.

Which foods contain it:

Dark molasses, citrus fruits, brewer’s yeast, milk, pecans, vegetables, whole grains, lecithin, peanuts.


  • Necessary for maintaining the function of the liver and kidneys.
  • Helps control blood pressure and cholesterol.
  • Maintains healthy nerves.
  • Maintains muscles.
  • Helps the liver eliminate poisons and drugs from the system.
  • Helps in the prevention of liver stones.

Which foods contain it:

Brewer’s yeast, fish, legumes, soy, wheat germ, lecithin, egg yolk, peanuts.


  • Helps maintain the natural color of hair.
  • Facilitates the production of folic acid.
  • Helps maintain healthy skin.
  • Helps in the formation of blood cells.
  • Helps metabolize proteins.

Which foods contain it:

Dark molasses, brewer’s yeast, liver, wheat germ.

Vitamin C

  • Essential for the production of collagen in the body.
  • Helps preserve and repair connective tissues, bones, muscles and veins.
  • Promotes the healing of wounds and burns.
  • Protect the body against infections, virus, and bacterial toxins.
  • Maintains solid bones and teeth.
  • Helps decrease cholesterol in the blood.
  • Used to form blood cells.
  • Essential in the production of adrenaline.
  • Helps the body in situations of stress.
  • Increases cell life.

Which foods contain it:

Citrus fruits, cantaloupe, green papers, broccoli, papaya, strawberries.

Vitamin D

  • Fat soluble.
  • Acquired through sunlight or diet.
  • Helps the body utilize vitamin A, calcium, and phosphorous.
  • Helps to maintain a stable nervous system.
  • Helps in to maintain a healthy heart.

Which foods contain it:

  • Sardines, salmon, cod-liver oil, tuna, milk.

Vitamin E

  • Essential for reproduction.
  • Increase fertility in men and women.
  • Helps reestablish potency in men.
  • Helps in lactation.
  • Protect the blood cells.
  • Promotes healing of wounds.
  •  Stores up oxygen longer for the body.
  • Helps in the prevention of miscarriages, mental lethargy, pessimism, and discouragement.
  • Helps protect the lungs and other tissues from environmental contaminants.
  • Helps eliminate cholesterol blockages in the arteries and fight the formation of arteriosclerosis and atherosclerosis.

Which foods contain it:

Dark green vegetables, eggs, wheat germ, vegetable oils, oats, safflower oil, peanuts, tomatoes, wheat germ oil.

Vitamin F

  • Contributes to weight loss.
  • Provides the body with fat in a form that is easily metabolized.
  • Helps maintain healthy hair and skin.
  • Combats heart disease.
  • Helps prevent cholesterol from being deposited in the arteries.
  • Helps in the clotting of blood.
  • Makes calcium available to the cells.
  • Essential for normal gland activity, especially the suprarenal and thyroid glands.

Which foods contain it:

Vegetables oils, wheat germ, sunflower seeds.

Vitamin K

  • Responsible for maintenance of circulatory system.
  • Helps in the prevention of internal bleeding and hemorrhages.
  • Helps heal bruises.
  • Plays a part in vitality and longevity.
  • Essential for the normal functioning of the liver.

Which foods contain it:

Green leafy vegetables, safflower oil, dark molasses, yogurt, and oats.

Fresh Autumn Green Vegetables such as Broccoli Baby Courgettes Japanese Greens Runner Beans White Seedless Grapes Garden Peas British Romanesco Cauliflower Avocadoes Green Apples Pears Sweet Corns on Rustic Background

Vitamin P

  • Works together with vitamin C to strengthen capillary and connective tissues.
  • Helps to quickly relieve cold and flu.
  • Helps in the treatment of edema of tissues and vertigo.
  • Provides resistance against infections.
  • Helps prevent bleeding gums.
  • The bioflavenoids help maintain arteries, quicken blood circulation and lower cholesterol, among other things.

Which foods contain it:

Citrus fruit, vegetables strawberries, cranberry, peppers, grapes and grape seeds.

Vitamins and Minerals for Children

Children, the king of creation, requires nutrients more than anyone so that their body carry out all of the metabolic and growth functions of the tissues, bones and organs. The immune system is the one that most requires strengthening since it is the natural defense against harmful microorganisms which enter the body, such as viruses, bacteria, fungus, parasites, etc.

Among these nutrients, the vitamins and minerals occupy a special place. Children, as well as adults, need these elements in order to keep the body healthy and full of vitality.

The dosage of these nutrients and different from those for adults since children require more of some vitamins and minerals than others for the growing stage they are in.

Vitamins and minerals are indispensable in order that carbohydrates, fats, water, and oxygen work to form the body. If one is lacking, something will break down and this will cause the ailment. When the defenses and the immune system work properly due to having all the necessary nutrients, the possibility of contracting the ailment is minimized.

Children need vitamins and minerals for growing and development. When children don’t want to swallow the pills, chewable pills in different flavors and shapes may be obtained nowadays. The capsules can also be emptied into their meal or milk. If the product comes in tablet form, it can be ground or crushed between two spoons and the powder added to a meal.

All the organs and tissues require nutrients for their development, maintenance, and well-being. They are principally found in fruits and vegetables. The greatest quantity of vitamins and minerals are found in vegetables. Nevertheless, we don’t always get enough or our intestines aren’t clean enough to absorb them efficiently, therefore we need to take vitamin supplements to get the right nutrition in order to obtain plenty of energy and be healthy.


More than 120 illnesses have been detected which can be prevented or eliminated with a good dose of vitamin c, also called ascorbic acid. It has been found that if this vitamin is taken along with oat bran, its healing properties are increased.

Taking vitamin c with oat bran causes more to be absorbed into the body, increasing its curative and preventative qualities. In addition, you include the magnificent properties that the oat has to lower cholesterol level in the blood. It has been demonstrated that by taking 39 grams of oat bran daily, blood cholesterol is reduced by almost 3% in adults.

Vitamin c is not produced by the body and for this reason it is necessary to take it daily, either by food or beverages that contain it, or through nutritional supplements.

Why does vitamin c have such strong healing properties?

Our white blood cells, which defend the body against all types of hostile elements like bacteria, need a large amount of vitamin c to function. If the defense system of the body is not in good condition it will not be able to eliminate the principal enemies of the body, and illnesses and infections will result in that person.

That is why when you have a throat infection or symptoms of a cold, it is recommended that you gargle with lemon juice. Lemon and orange, like other citrus, contain a lot of vitamin c. It has been found that vitamin c kills bacteria in the urinary tract, and also has proven effective to fight illnesses of the respiratory system like Asthma, Bronchitis, and chest colds. It helps with dryness of the mucous membrane in the lungs and respiratory system. There is evidence that a vitamin c deficiency increases the risk of lung cancer.

Arteriosclerosis can be related to the lack of vitamin C. It has been discovered that a good dose of vitamin c lowers the cholesterol level in the blood.

Vitamin c is fundamental in a formation of collagen, an essential substance for the whole body. The abnormal functioning of collagen can produce: aging, muscular, pain, gout, rheumatic fever, rheumatoid arthritis, colitis, and inflammation of the blood vessels. These afflictions can be combated if collagen has the ability to generate itself quick enough. And the only way that can happen is through a large intake of vitamin c. Drink orange juice daily.

Vitamin c is a great antidote for neutralizing free radicals, the principal cause of aging.




Author: Gurlal bhullarI am Gurlal Singh, a fitness trainner and a fitness blogger. I want to use my skills, my experience, and my own journey to help others. My goal is to keep my readers fit and active through my website "". Because only if our body is fit and active then we can move forward in our life and be happy.