Little-known role of vitamin K in the body
Vitamin K helps blood clotting and limits blood loss if we are injured. Vitamin K helps the blood clotting process...
| Vitamin | Food Sources | Guidelines & Usage | Recommended Daily Intake |
|---|---|---|---|
| Vitamin A | Eggs, Butter, Papaya, Carrots, Liver, Leafy Greens | – Supports eye health, immune system, and skin. | 700-900 mcg (adults) |
| Vitamin B1 (Thiamine) | Pork, Peas, Meat, Potatoes, Soy-beans, Milk | – Crucial for energy metabolism and nerve function. | 1.1-1.2 mg (adults) |
| Vitamin B2 (Riboflavin) | Meat, Eggs, Dairy, Leafy Greens, Almonds | – Aids in growth, red blood cell production, and antioxidant protection. | 1.1-1.3 mg (adults) |
| Vitamin B3 (Niacin) | Meat, Poultry, Fish, Nuts, Seeds, Whole Grains | – Supports circulation, nervous system, and digestive health. | 14-16 mg (adults) |
| Vitamin B6 | Poultry, Fish, Potatoes, Chickpeas, Bananas | – Crucial for protein metabolism and red blood cell formation. | 1.3-1.7 mg (adults) |
| Vitamin B12 | Meat, Fish, Dairy, Eggs | – Vital for red blood cell production and neurological function. | 2.4 mcg (adults) |
| Vitamin C | Citrus Fruits, Tomatoes, Broccoli, Strawberries | – Supports immune system, collagen production, and antioxidant protection. | 75-90 mg (adults) |
| Vitamin D | Fatty Fish, Egg Yolks, Fortified Foods, Sunlight | – Crucial for bone health and immune function. | 600-800 IU (adults) |
| Vitamin E | Nuts, Seeds, Leafy Greens, Avocado | – Acts as an antioxidant, supports skin and cardiovascular health. | 15 mg (adults) |
| Vitamin K | Leafy Greens, Broccoli, Soybeans, Meat | – Vital for blood clotting and bone health. | 90-120 mcg (adults) |
Supplements are not necessary for everyone. They can be beneficial for those with specific deficiencies or dietary restrictions. Always consult a healthcare provider before starting any supplements.
Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help you obtain the necessary vitamins. Consider consulting a nutritionist for personalized advice.
Yes, a well-rounded diet should provide all the essential vitamins. However, some individuals may require supplements due to dietary restrictions or health conditions.
Water-soluble vitamins (like B and C) dissolve in water and are not stored in the body, while fat-soluble vitamins (like A, D, E, and K) are stored in fat tissues and can accumulate in the body.
Vitamins play crucial roles in various bodily functions, including immune support, energy production, and bone health. Each vitamin has specific benefits that contribute to overall well-being.
