Vitamins and Their Benefits – Deficiency and Food Sources


Vitamins, the tiny quantities of organic compounds, are essential to keep is healthy and active. Even though most of the vitamins come from the food, there are other sources such as sunshine.

Few animals can produce vitamins within the body such as dogs. But human body could not. Even though it cannot produce, it can extract them from the food. This is another reason why should consume a balanced and vitamin-rich diet.

Before understanding the benefits of each vitamin, here is a small introduction about the types of vitamins and the fast facts about them.

Types of Vitamins and Fast Facts About Them:

  • Vitamins are called organic substance because they contain carbon.
  • Vitamins are two types – water-soluble and fat-soluble and combined there 13 vitamins in our body.
  • Body can digest fat-soluble vitamins faster than the water-soluble ones.
  • Even though vitamins are essential nutrients , our bodies cannot produce on it own.

As mentioned before, there 13 vitamins in the body and here are the benefits of them. Continue reading to know the source of that particular vitamin along with the benefits of it.

  • Vitamin A – Medically known as retinol, it is essential for eye and skin health. Deficiency of this fat-soluble vitamin can cause night-blindness and eye-related disorders.

Food Sources – Dark and leafy greens, broccoli, carrots, cod liver oil, butter, egg, apricot, and milk.


  • Vitamin B – It is a combination of eight other vitamins. Probably the most important vitamin compound in the body. Vitamin B family includes both water and fat-based organic compounds. The deficiency of this B-complex can cause beriberi, ariboflavinosis, pellagra, paresthesia, anemia, enteritis, and many other conditions.

Food Sources – Cereal grains, sunflower seeds, cauliflower, eggs, potatos, bananas, avocados, nuts, liver, baker’s yeast, fortified products, milk and dairy products.


  • Vitamin C – Also known as ascorbic acid, it is a water-soluble vitamin. Reduced quantities of vitamin C in the body can cause megaloblastic anemia. This is best consumed through foods that are uncooked.

Food Sources – Citrus family fruits are healthy sources for this vitamin. This is also available in liver and the Kakadu plum.


  • Vitamin D – It is one of the naturally aspired vitamin and could be availed abundantly through sunshine. Deficiency of vitamin D can lead to serious consequences such as rickets, osteomalacia, and other bone-related health issues.

Food Sources – Even though it is available in the sunshine and the skin can create on its own, food sources such as eggs, fish and red meat are good sources for vitamin D.


  • Vitamin E – This is a fat-soluble organic compound. The impact of its deficiency of body is yet to be found but this may contribute to hemolytic anemia.

Food Sources – A wide variety of fruits and dry-fruits contain this vitamin. Take almonds, kiwi, nuts, egg, milk and its products to ensure rich contents of vitamin E.


  • Vitamin K – Deficiency of vitamin K can bleeding issues that are unusual. A balanced diet that is recommended for the other vitamins is sufficient to address this issue.

Food Sources – All leafy greens and fruits can be rich sources for vitamin K. Include dry-fruits every now and then for the better quotient of it in the body.

There are plenty of options for vitamin sources for vegetarians as most of the vitamins are available in fruits and vegetables. Even though vitamins are essential for all age groups, fitness enthusiasts need a little boost for vitamins and the benefits of multivitamins for the gym are plenty. Consult your dietitian to know which vitamin you need and the source of it.

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