All About Vitamins: Your Body Nutrition

People do many things for getting a healthy body free from illness. They follow a special diet or go to gym and so on. But, if you want to get a healthy body, first you have to know about the vitamins and minerals your body needs for a better body metabolism system. So, we will discuss all about the vitamins our body needs in this article. Here, you will know how much of each vitamins need for your body and from which food you get it .

All About Vitamins 

Vitamin is a very essential factors for our body. It is an organic molecule. Although it needs in very small amount but we have to give it to our body. Because, vitamin needs for the proper work of metabolism system. The biochemist Casimir Funk born in Poland first introduced the term ‘vitamin’, come from the word ‘vitamine’, in 1912. 

Vitamin A-Z

The history of vitamins is a matter of twenties. All the vitamins invented from 1910 to 1948. There are in total 13 vitamins that our body needs. They are vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin B12, vitamin C, vitamin E, vitamin D, vitamin K, Vitamin B7 Biotin and Choline.

Vitamin A (Retinoids and Carotene)

What Vitamin A Can Do for Human Body

  • It is important for eye sight
  • keeps your tissue and skin healthy
  • helps for bone growth
  • helps to develop immune system
  • lessen prostate risk
  • protect lung cancer
  • But, excess intake of vitamin A can cause harmful to bone.

Foods Contain Vitamin A

  • fish
  • fortified milk
  • butter
  • cheddar cheese
  • Swiss cheese eggs
  • shrimp
  • beef liver
  • pumpkins
  • squash
  • spinach
  • mangoes
  • turnip greens
  • sweet potatoes
  • carrots

Daily Intake Requirement: (in micrograms)

  • For Male: 900 mcg
  • For Female: 700 mcg

The highest limit is 3000 mcg.

Vitamin B1 (Thiamin)

What Vitamin B1 Can Do for Human Body

  • The major need for converting foods into energy
  • Helps for hair, muscle, skin tissue
  • Helps in brain development
  • For nerve functioning it helps.
  •  Vitamin B1 deficiency can cause a disease called Beriberi.

Foods Contain Vitamin B1

  • brown rice
  • vegetables
  • potatoes
  • liver
  • Pork
  • wholemeal grain
  • ham
  • watermelons
  • eggs

Daily Intake Requirement: (in milligrams)

  • For Male: 1.2 mg
  • For Female: 1.1 mg

Vitamin B2 (Riboflavin)

What Vitamin B2 Can Do for Human Body

  • needs for converting food to energy
  • helps for hair, muscle, brain
  • it helps to blood cell
  • Vitamin B2 deficiency can cause diseases like Ariboflavinosis, glossitis, angular stomatitis.

Foods Contain Vitamin B2

  • Dairy products
  • bananas
  • green beans
  • asparagus
  • eggs
  • meats
  • green vegetables
  • yogurt
  • cheese

Daily Intake Requirement: (in milligrams)

  • For Male: 1.3 mg
  • For Female: 1.1 mg

Vitamin B3 (Niacin), Nicotinic Acid

What Vitamin B3 Can Do for Human Body

  • Helps to convert food into energy
  • helps to develop brain cell
  • it develops blood cell
  • good for nervous system
  • less amount of B3 vitamin cause Pellagra
  • Excess intake can cause liver damage and other diseases like it.

Foods Contain Vitamin B3

  • whole grains
  • mushrooms
  • potatoes
  • peanut butter
  • vegetables
  • bananas
  • meat
  • poultry
  • fish

Daily Intake Requirement: (in milligrams)

  • For Male: 16 mg
  • For Female: 14 mg

High limit for vitamin B3 requirement is 35 mg.

Vitamin B5 (Pantothenic Acid)

What Vitamin B5 Can Do for Human Body

  • it helps to make lipids i.e., fat
  • it also helps to make neurotransmitters, steroid hormones
  • hemoglobin making for our blood cell is benefited by B5 vitamin.
  • Deficiency of this vitamin can cause Paresthesiaand some neurologic disease
  • Overdose can cause Diarrhea

Foods Contain Vitamin B5

  • broccoli
  • avocados
  • meat
  • avocados
  • tomato
  • mushrooms
  • chicken
  • egg
  • yolk
  • whole grains etc.

Daily Intake Requirement: (in milligrams)

  • For Male: 5 mg
  • For Female: 5 mg

Vitamin B6 (Puridoxine)

What Vitamin B6 Can Do for Human Body

  • it helps against heart disease
  • helps for good sleep
  • develop immune system
  • inefficient consumption cause Anemia
  • But, excess intake can cause heart problem and nerve damage

Foods Contain Vitamin B6

  • Meat
  • fish
  • bananas eggs
  • potatoes
  • legumes
  • mushrooms
  • tree nuts etc.

Daily Intake Requirement: (in milligrams)

  • 1.3 mg for both male and female aged from 31-50 years.
  • For aged above 50 years ,male 1.7 mg and Female 1.5 mg.
  • Highest intake should be less than 100 mg.
Vitamin B9 (Folic Acid)

What Vitamin B9 Can Do for Human Body

  • this vitamin helps women in pregnancy time both the baby and mother.
  • reduces the risk of heart disease, colon cancer, breast cancer
  • Deficiency of vitamin B9 in pregnancy can cause birth difficulty.

Foods Contain Vitamin B9

  • Fortified grains and cereals
  • turnip greens
  • tomato juice
  • asparagus
  • okra
  • spinach
  • broccoli
  • orange juice
  • Leafy vegetables
  • pasta
  • bread

Daily Intake Requirement: (in micrograms)

  • 400 mcg for both male and female
  • Highest intake should be less than 100 mcg.

Vitamin B12 (Cobalamin)

What Vitamin B12 Can Do for Human Body

  • By lowering the homocysteine levels it helps in lowering heart disease risk
  • helps in protecting nerve cells
  • Deficiency can cause vitamin B12 deficiency Anemia

Foods Contain Vitamin B12

  • Meat
  • poultry
  • fish
  • milk
  • milk-made food
  • cheese
  • eggs
  • fortified cereals

As, it gets only from animal, the vegan may face some problem. They should take some supplement for this vitamin B12.

Daily Intake Requirement: (in milligrams)

  • 2.4 mg for male
  • 2.4 mg for female, also.

Vitamin B7 (BIOTIN)

What Vitamin B7 Can Do for Human Body

  • it helps to convert food into energy
  • helps to synthesize glucose in our blood
  • good for healthy bones and hair
  • for breaking down of fatty acid

Foods Contain Vitamin B7

  • liver
  • peanuts
  • leafy green vegetables
  • whole grains
  • egg
  • yolks
  • soybeans
  • fish

Daily Intake Requirement: (in micrograms)

  • 30 mcg for both male and female
Vitamin C (Ascorbic Acid)

What Vitamin C Can Do for Human Body

  • Vitamin C lessen the risk of cancer of mouth, breast and stomach.
  • helps to improvising immune system
  • Scurvy, a disease, can be happen for deficiency of vitamin C.

Foods Contain Vitamin C

  • Fruits and fruit juices
  • Brussels sprouts
  • potatoes
  • spinach
  • broccoli
  • strawberries
  • tomatoes etc.

Daily Intake Requirement: (in milligrams)

  • For Male: 90 mg
  • For Female: 75 mg

High limit for vitamin C requirement is 2000 mg.

Vitamin D (Calciferol)

What Vitamin D Can Do for Human Body

  • helps in strengthen bones by maintaining the level of calcium and phosphorus in the blood cell.
  • forming of teeth and bones
  • Rickets and osteomalacia can caused for deficiency of   this vitamin.

Foods Contain Vitamin D

  • Fortified milk or margarine
  • fatty fish
  • fortified cereals

As the sunlight can helps our body to make this vitamin, we should take enough sunlight daily.

Daily Intake Requirement: (in macrograms)

  • 15 mcg for daily
  • higher limit is 50 mcg

Vitamin E (Alpha-Tocopherol)

What Vitamin E Can Do for Human Body

  • Vitamin E can acts as antioxidant that can helps us by preventing cell damage
  • it helps by lowering the risk of Alzheimer.

Foods Contain Vitamin E

  • wheat germ
  • leafy green vegetables
  • whole grains
  • nuts

Daily Intake Requirement: (in milligrams)

  • 15 mg for male
  • 15 mg for female, also.
  • high limit is 1000 mg.

Vitamin K (Phylloquinone, Menaquinones)

What Vitamin K Can Do for Human Body

  • necessary for blood clotting
  • hip fracture can be prevent
  • deficiency of vitamin K can cause Bleeding diathesis.

Foods Contain Vitamin K

  • green vegetables
  • broccoli
  • cabbage
  • liver
  • eggs
  • milk
  • sprouts
  • kale
  • collards
  • spinach

Daily Intake Requirement: (in milligrams)

  • 1202 mg for male
  • 90 mg for female.


What Vitamin Choline Can Do for Human Body

  • it helps our nerve and brain
  • helps in metabolizing.

Foods Contain Vitamin Choline

  • milk
  • eggs
  • liver
  • salmon
  • peanuts

Daily Intake Requirement: (in milligrams)

  •  for male : 550 mg
  •  for female : 425 mg
  • high limit : 3500 mg.

In the conclusion,we can say that all vitamins are not equally important for our body. As we know all about the vitamins now, we can able to make proper decision for getting healthy life. So, make perfect choice of food and their amount in intake in your body.


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