Vitamins are essential for our body for growth, energy and for overall 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 water soluble 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.
| 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 pregnant women 600 mcg and breastfeeding women 500 mcg Children between 150 to 300 mcg | Foliage-leafy greens. 1/2 cup turnip greens: 85 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 | Helps form red blood cells and genetic material. Reverses anemia and gastrointestinal problems. May prevent neural tube birth defects and some types of cancer. | Overdose may cause convulsions in people with epilepsy. |