7 Important Vitamins for you to be healthy




Food and nutrition are the natural and ideal way to get vitamins from food, herbs and spices, as they are the simplest means to be digested and absorbed by the body. In extreme cases of disability, medical monitoring and pharmaceutical supplement is required, as only food is unable to meet some needs.

Among many essential vitamins for the functioning of body I highlight 7 and their benefits, plant sources and symptoms in cases of deficiency. The B vitamins complex is essential for the proper functioning of the body and in this article I will mention three of them.

  • Meet some vitamin sources from food and their benefits for You 

The way you eat affects the absorption of vitamins in your body and can reduce or defeat its benefits.




Vegetable Sources (*exception)

Symptoms of deficiency


A (Retinol)

Essential for vision and skin health. It is an antioxidant and helps to keep the immune system healthy.

Sweet potatoes, carrots, green leafy vegetables, pumpkin, mango, cheese*

Dry skin and premature aging, weak nails, poor night vision or even blindness, lack of resistance to respiratory infections


B1 (Thiamine)

Helps the body to produce energy and to process carbohydrates and some protein

Whole grains, dried beans, cereals, yeast, and leafy green vegetables, seeds and nuts

Poor memory and digestion, fatigue, irritability, lack of concentration

B6 (Pyridoxine)


Helps in the formation of red blood cells and boosts immunity. Increases the production of serotonin and improves mood.

Vegetables, soybeans byproducts, potatoes, banana, oat bran, lentils, sunflower seeds

Anemia, fatigue,  depression,
hormonal imbalances, skin rash,
fluid retention, PMS

B12 (Cobalamin)


Reduces the risk of heart disease, protects nerve cells, producing healthy red blood cells

*Milk and soy byproducts

Anemia and neurological dysfunction, weakness, mood changes, memory loss, inability on the fingers and toes, gastrointestinal disorders

C (ascorbic acid)


Antioxidant combating free radicals and enhances the immune system. Prevents heart disease; Increases the absorption of iron from food

Citrus fruits, papaya, broccoli, watercress,  kale, peppers, tomatoes, cauliflower, spinach, broccoli, cabbage, potatoes

Muscle pain, weakened immunity, scurvy

D (Calciferol)


Promotes the absorption of calcium and strengthens bones and teeth; strengthens the immune system

*Fortified milk and buyproducts, cereals, egg yolk and the most natural way is daily sunbathe for 15 minutes

Weak teeth,
bones and hair

K (ketamine)

Aids the process of blood clotting

Oils, fats, fruits and vegetables such as parsley, spinach, cabbage, broccoli, watercress, soy oil

Low energy,
premature aging, bleeding

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