13 Recognized Vitamins You Need To Keep Your Body Healthy

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:

•  Beriberi
•  Wernicke-Korsakoff syndrome

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:

•  Rickets
•  Osteomalacia

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