Vitamin B1 (Thiamine)
It helps in converting glucose into energy.
Found in:
Brown rice, millet, wheat germ, nuts, wheat bran and sprouted grains.
Vitamin B2 (Riboflavin)
It helps in the conversion of fats, sugar, proteins into energy and the formation of red blood cells.
Found in:
Milk products, yeast extract, organ meats, eggs, mushrooms and asparagus.
Vitamin B3 (Niacin)
Your cells breathe because of vitamin B3. It promotes healthy skin and maintains blood sugar levels.
Found in:
Whole grains, legumes, fish, chicken, turkey as well as mushrooms.
Vitamin B5 (Pantothenic acid)
This helps in the production of anti-stress hormones. It also promotes healthy skin, hair and nerves.
Found in:
Egg, chicken, mutton, fish and vegetables such as mushrooms, avocados, wholewheat, lentils and sunflower seeds.
Vitamin B6
Vitamin B6 is considered to be an anti-depressant. It's also involved in blood formation, is fundamental for protein metabolism and nervous system function.
Found in:
Meat, salmon, banana, broccoli, red kidney beans, asparagus, cauliflower, cabbage and all green leafy vegetables.
Vitamin B9 (Folic acid)
This vitamin is important for pregnant women as it helps the synthesis of DNA and protein. It is also essential for red blood cell formation.
Found in:
Whole grains, chicken, liver, spinach, red kidney beans, raspberry, beet root, asparagus, cashews, peanuts, chick peas, avocado, wheat germ, and tomato juice.
Vitamin B12
Helps maintain healthy nervous system, required for normal growth and production of red blood cells. It also helps break down fatty acids. Vitamin B12 is manufactured only in the colon, that too in inadequate quantities.
Found in:
It is not a problem for meat eaters. Unfortunately, the only source for vegetarians is the faecal content in water and that doesn't help. Some fermented food like quick pickles, soya, tofu and spirulina have B12.
Vitamin C
This aids in tissue healing, formation of bones and teeth. It is also a rich anti-oxidant.
Found in:
Fruits and vegetables like guava, lemons, papaya, strawberry, melon, grapes, sprouted seeds, beans, broccoli, bell peppers, oranges, parsley and cauliflower.
Vitamin D3
This is essential for metabolism, skeletal formation and teeth. It promotes the absorption of calcium. Yet only 10-15 per cent of the vitamin content comes from a balanced diet. The rest is derived from sunlight, which is absorbed through the skin.
Found in:
Sunlight. Longhours in air-conditioned spaces and pollution make it hard. Even sunscreen lotion prevents absorption. We need supplements of Vitamin D3. Consuming fish, sardine, tuna, egg, and green leafy vegetables also helps.
Vitamin E
A healthy dose of vitamin E detoxifies the liver. It is an antioxidant, protects cells and helps maintain red blood cells.
Found in:
Soya beans, broccoli, green leafy vegetables, sunflower seeds, whole grains, nuts, legumes, outer leaves of cabbage, asparagus, cucumbers and sprouted grains.
Vitamin k
It is important in the blood clotting process.
Found in:
The cabbage family - broccoli, green and red cabbage, pack choy flower, cauliflower, turnip, knol khol (ganth gobi), legumes, potatoes, tomatoes, alpha alpha, asparagus and green leafy vegetables.
Chitrangda Singh's vitamin fundas
I believe in natural sources of vitamins. There is so much available in nature itself. Every fruit and vegetable has so many natural vitamins that I don't need to subscribe to artificial sources. That is because I eat healthy. I try and maintain a balanced diet by making sure my body gets what it needs. But a lot of youngsters these days don't believe in eating vegetable and fruits so I would recommend that they have multi-vitamins as essentials.
