VITAMINS BENEFITS, All Vitamins benefit,sorces

 

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All Vitamins benefit &sorces

Vitamin              Name	Important	Sources
Vitamin A	·         Important for vision. ·         Improved immune system. ·         Important for skin health.	carrots, sweet potatoes, spinach,and liver.
VitaminB1   (Thiamine)	·         Essential for energy metabolism.	Found in whole grains, pork, nuts, and legumes.
Vitamin B2           (Riboflavin)	·                Helps convert food into energy and supports growth and red blood cell production	Sources include dairy products, lean meats, eggs, and leafy green vegetables
Vitamin B2 (Riboflavin)	·         Important for metabolism and nervous system function	Found in meat, fish, poultry, whole grains, and nuts
Vitamin B5 (Pantothenic Acid)	·         Necessary for the synthesis of coenzyme A, involved in various metabolic processes	Present in a wide variety of foods including meat, whole grains, and vegetables
Vitamin B6 (Pyridoxine)	·         Supports brain development and function, and helps the body make the hormones serotonin and norepinephrine	Sources include chicken, fish, potatoes, and bananas
Vitamin B7 (Biotin)	·         Essential for metabolism and plays a role in maintaining healthy hair, skin, and nails.	egg yolks, liver, nuts, and some vegetables
Vitamin B9 (Folate or Folic Acid)	·         Crucial for cell division and the prevention of birth defects.	leafy green vegetables, legumes, citrus fruits, and fortified grains.
Vitamin B12 (Cobalamin)	·         Important for nerve function and DNA synthesis.	Found primarily in animal products like meat, fish, eggs, and dairy.
Vitamin C	·         Acts as an antioxidant and is important for skin health, immune function, and collagen production.	Sources include citrus fruits, strawberries, bell peppers, and broccoli.
Vitamin D	·         Crucial for bone health and immune function.	Sources include sunlight exposure (which triggers vitamin D synthesis in the skin), fatty fish, fortified dairy products, and egg yolks.
Vitamin E	·         An antioxidant that helps protect cells from damage	Found in nuts, seeds, vegetable oils, and leafy green vegetables.
Vitamin K	·         Necessary for blood clotting and bone health	Sources include leafy green vegetables, broccoli, Brussels sprouts, and liver