5 Vitamins You May Need More of and Where To Get Them


Vitamins are needed for tissue growth, maintenance of a healthy immune system, and regulation of metabolism. Humans in the past didn't need to be concerned about essential vitamins for the body as they were hunters and gatherers who were completely dependent on nature, the best source of vitamins. But after the agricultural revolution, humans got to know how to process food for rainy days. Thus they started losing connection with nature and deficiency of vitamins started appearing. Human life progressed, now we are in the age of technology that has made most of us move away from nature. But thanks to this new age that also taught us to include daily required vitamins in our meals. Here are some five vitamins that we need more than any other and their sources.

Vitamin A: It is a fat soluble vitamin that can be stored in the body. So it is not one of the daily required vitamins but very crucial for the health of skin, nails, and hair. Also good for the health of eyes.

  • Deficiency of Vitamin A: In absence of Vitamin A, you are going to face night blindness, dry eyes, delay in wound healing, dry skin, acne, inflammation, infertility or trouble in conceiving, growth delay, chest and throat infections, and others.
  • Source of Vitamin A: There are many natural sources of vitamin A that include broccoli, green leafy vegetables, sinach, eggs, milk, mango, orange, carrots, sweet potatoes, fish, cod liver oil, and many others.
  • Vitamin A required per day: 700 mcg and 900 mcg vitamin A required per day for adult woman and adult man respectively.

Vitamin B-12: It is one of the essential vitamins for the body that helps in making DBA and keeps the blood cells and nerve system healthy.

  • Deficiency of Vitamin B 12: The deficiency causes pernicious anemia, celiac disease, crohn’s disease, weak immune system, atrophic gastritis, and many more.
  • Source of Vitamin B 12: Animal source is the best source of b12 that includes fish, meat, eggs, cheese, milk, curd, and fortified foods with B12 vitamins.
  • Vitamin B 12 required per day: 2.4 micrograms is daily required vitamin b12 for adults. Pregnant and breastfeeding women need 2.6 mcg and 2.8 mcg per day respectively.

Vitamin B 6: The uses of Vitamins in the body are to maintain your immunity and keep you healthy. Vitamin B6 helps in several body functions which include creating neurotransmitters, red blood cells production, increasing metabolism, protecting from pollution, and others.

  • Deficiency of Vitamin B 6: Mood changes, Sore and cracked lips, Skin rashes, glossy and sore tongue, weak immune system, low energy, tiredness, pain and tingling in feet and hands, high homocysteine, seizures, and many more are the symptoms of vitamin B 6 deficiency.
  • Source of Vitamin B 6: The sources are yellowfin tuna, chickpeas, tofu, roasted chicken breast, banana, beef liver, potato, milk, pork, avocados, fish, whole grains, turkey, spinach, soybeans,seeds, fortified cereal, pork, brown rice, hazelnuts, and many others.
  • Vitamin B 6 required per day: An adult woman should take 1.2 mg to 1.3 mg and an adult male should take 1.3 mg to 1.7 mg in a day.

Vitamin C: Vitamin C is needed for several functions in the body. It helps to protect cells and keep them healthy. It is also helpful in maintaining the healthy immune system, healthy skin, smooth flow in blood vessels, and stronger bones.

  • Deficiency of Vitamin C: The deficiency of vitamin C causes many health issues like depression, defects in connective tissues, depression, fatigue, rash, impaired wound healing, internal bleeding, and many more.
  • Source of Vitamin C: Here are many sources of vitamin C that include cabbage, leafy greens, spinach, turnip greens, broccoli, cauliflower, tomatoes, Indian gooseberry, sweet potatoes, green and red peppers, and many others.
  • Required vitamin C per day: For adults required vitamin C per day is 65 to 90 mg.

Vitamin D: We can find the great source of vitamin D that helps to regulate phosphate and calcium in the body. It helps to keep teeth, muscles, and bones healthy. So, everyone needs to include a rich source of vitamin D in his diets.

  • Vitamin D Deficiency: In absence of a good amount of vitamin D, you can experience loss bone density, weak bones, teeths, immune system, and muscles. Ricket is the disease that takes place if you have vitamin D deficiency.
  • Sources of vitamin D: Sunlight is the best source of vitamin D. You have to spend 15 minutes in the sunlight, vitamin D starts producing. Actually, sun is the best source of vitamin d3 that our body really needs. Along with that, other sources of Vitamin D are fish liver, fatty fish like mackerel, tuna, and trout, and mushroom.
  • Vitamin D needed per day: 400 IU and 600 IU of vitamin D required per day for children and adults respectively.

There are 13 vitamins that human beings require the most but these 5 vitamins nobody should miss. It is always to partake vitamins in natural sources but if you are seeing the deficiency of vitamin you should take the supplement recommended by your doctor. Okay, enough knowledge about vitamins now it is time to include them in your lifestyle.

Your Next Read

Ask your question