Vitamins help your body to grow and develop. Vitamin B helps in releasing energy for your full-day activity from food products that you have eaten. As we age, the requirement for vitamins and minerals also increases to help them cope with a more energetic lifestyle. Inadequate intake of vitamins B and C can lead to anemia, which may result in tiredness and lethargy.

Sources

Vegetables are a good source of vitamins, but they are not the only source. Fruits can supply the same types and amounts of vitamins as vegetables. For example, vitamin A can be sourced from red or orange-colored fruits like papaya and mango, citrus fruits such as orange, amla are full of vitamin C. Supplements and pills can also fulfill the requirements of vitamins. However, getting your vitamins from food is preferred because they are usually packaged with other beneficial compounds like fiber and phytonutrients in foods such as fruits, vegetables, and nuts.

Vitamin D – Natural vitamin

Vitamin D is essential for our body’s absorption of calcium, and our skin manufactures this vitamin in the presence of sunlight. One needs to spend 15 minutes outdoors in natural sunlight for vitamin D. Apart from fortified milk, vitamin D can also be found in liver, fatty fish, egg yolk, and fortified cereals.

Vitamins are essential for growth as well as the normal functioning of our bodies. But too much of anything is bad, be it water too. Excessive intake of vitamins especially A and D can have serious health effects. It can affect your liver health, heart health, kidney health. 

Things to remember

Ensure that our body gets maximum nutrients through food sources. Our diet should have adequate amounts of vitamin A, B, C, D, E, K, and folic acid.

Vitamin B12 can be best derived from food products. Eggs, meat, fish, mutton are some of the vitamin B12 sources. If you are a vegetarian, you can take milk and other dairy products. Other than vegetables, bread and cereals, milk and dairy products, meat and alternatives, and fats and oils contain higher concentrations of vitamin B, D, and E.

Vitamin C requirements can be fulfilled by citrus fruits. Fruits like guava, strawberry, honeydew melon, and kiwi, and vegetables like broccoli, spinach, cauliflower, and cabbage are especially high in vitamin C. But do remember, Vitamin C is easily destroyed by heat and exposure to air. So, be sure to cut your fruit just before eating them, and vegetables should be only slightly cooked.

Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.