The ultimate vitamin cheat sheet: Top foods packed with vitamins A to K for better health

Dave guided america done the wellness benefits of assorted vitamins and the nutrient sources affluent successful them.

Vitamin A

Vitamin A plays a important relation successful optimal vision, peculiarly successful dim light, arsenic good arsenic successful maturation and development. A deficiency tin marque the assemblage much susceptible to infections and tin origin nutritional blindness, accrued infections, and spontaneous pre-term transportation successful women. Sources of Vitamin A see eggs, spirulina (blue-green algae), carrots, colocasia, coriander leaves, and spinach.

Vitamin B Complex

Vitamin B1 (Thiamine): Thiamine is indispensable for neuromotor coordination via its relation successful nervus conduction and vigor production. Known arsenic the “morale vitamin,” a deficiency tin pb to intelligence depression, confusion, and reduced musculus strength. Pork, full grains, and legumes are the richest sources.

Vitamin B2 (Riboflavin): Riboflavin promotes antioxidant enactment and compartment repair. A deficiency tin effect successful rima sores, tegument lesions, and slower musculus response. Dairy, eggs, and almonds are the champion sources.

Vitamin B3 (Niacin): Niacin helps forestall pellagra, which manifests arsenic diarrhoea, dermatitis, and dementia. Groundnuts and nutrient are affluent sources.

Vitamin B5 (Pantothenic Acid): This vitamin is captious for hormone and cholesterin production. While deficiencies are rare, they tin impact the tense system. Liver, kidneys, ovum yolks, and beverage are bully sources.

Vitamin B6 (Pyridoxine): B6 enables reddish humor compartment accumulation and supports cognitive development. Deficiencies whitethorn pb to anaemia, slumber disturbances, and irritability. The richest sources see meat, fish, and poultry.

Vitamin B7 (Biotin): Biotin supports steadfast skin, hair, and nails. Deficiency symptoms see depression, hallucinations, and musculus pain. Egg yolks and soya beans are the champion sources.

Vitamin B9 (Folic Acid): Folic acerb is important for DNA synthesis, peculiarly during pregnancy, arsenic it helps forestall neural conduit defects successful the processing baby. A deficiency tin pb to value loss, weakness, and anorexia. Pulses, eggs, and leafy greens are affluent successful folate.

Vitamin B12 (Cobalamin): B12 is important for neurological relation and reddish humor compartment formation. A deficiency tin origin enlarged, immature humor cells. It is chiefly recovered successful carnal products and fermented foods.

Sources of Vitamin E see rootlike oils (rice bran oil), nuts and pulses. (Source: Getty Images/Thinkstock)

Vitamin C

Vitamin C functions arsenic an antioxidant, immunodeficiency successful robust absorption, and helps forestall cataracts. A deficiency tin origin bleeding gums, brittle bones, and delayed coiled healing. Amla is 1 of the richest sources of Vitamin C.

Vitamin D

Essential for bony enactment and maintenance, a deficiency of Vitamin D tin origin softening of bones (osteomalacia) successful some children and adults. Marine fish, butter, and ovum yolks are affluent sources of this vitamin.

Vitamin E

Vitamin E acts arsenic a almighty antioxidant. A deficiency whitethorn effect successful uncoordinated movements and weakness. The champion sources see rootlike oils (such arsenic atom bran oil), nuts, and pulses.

Vitamin K

Vitamin K plays a captious relation successful humor clotting. A deficiency tin summation the hazard of haemorrhage. Dark greenish leafy vegetables and alfalfa sprouts are fantabulous sources of Vitamin K.