13 vitamins and their amazing health benefits


Vitamins are the organic compounds that are very much essential for our body to maintain healthy function of the internal organs.

Vitamins are known as Micronutrients. Body can’t synthesize all the vitamins that are necessary for our body so we have to take those essential vitamins from our diet.

There are mainly two types of vitamins: water soluble and fat soluble.

Fat soluble vitamins are dissolved in fats and oil and are stored in our adipose tissue in the liver for long term use.

Water soluble vitamins are dissolved in water and they are transferred to different parts of our body.

Water soluble vitamins are not stored in our body so if we consume in excess amount the body will throw out those vitamins.

So this was the brief description of Vitamins. Now we will know in detail how these vitamins are beneficial for our healthy body.

Before we proceed further we must know different types of vitamins that we need.

Water soluble VitaminsFat Soluble vitamins
Vitamin B complexVitamin A
Vitamin CVitamin D
 Vitamin E
 Vitamin K

Vitamin A

Vitamin A has amazing health benefits.

Vitamin A Strong our Immune system – Vitamin A has great anti-inflammatory properties.

Vitamin A helps in the production of T Lymphocytes which plays the main role in maintaining our immune system.

These T cells produce the Cytokines which kills the infected cell in our body and develop new cells for better immune system response.

So taking vitamin A will increase our immune power.

Vitamin A helps in improving Vision – Vitamin A helps in formation of photopigment rhodopsin which is the photo receptor present in our retina that helps in night vision.

If there is a deficiency of Vitamin A then there will be less production of rhodopsin and it can cause you night blindness.

Scientific studies have shown that vitamin A helps in improving night vision instead of day vision.

Vitamin A helps Pimple – As you know vitamin A is a good antioxidant that means it will remove the free radicals in our body.

Free radicals in our body is the main problem that develop pimples on our skin.

Due to the free radicals the skin cell can damage and can give your skin an aging effect.

Vitamin A also has good anti-aging properties so it can help you with this problem.

Vitamin A help in reducing skin problem by:-

1. Reducing inflammation.

2. Reducing Sebum production

3. Increase your new healthy cell growth.

Foods rich in Vitamin A

  1. Apple
  2. Eggs
  3. Milk
  4. Cheese

What if we intake too much Vitamin A?

You can intake upto 0.6 mg of vitamin A per day. More than this dose will cause vitamin A toxicity.

If you are taking an excess dose of Vitamin A for a long time will weaken your bone ,there can be major problems with your vision, it also makes your skin dry and rough.

So it was all about Vitamin A .

So, now let’s talk about Vitamin B which plays a very vital role in our daily life. Vitamin B performs numerous activities in our body.

There are different types of Vitamin B listed Below:-

  1. Vitamin B1
  2. Vitamin B2
  3. Vitamin B3
  4. Vitamin B5
  5. Vitamin B6
  6. Vitamin B7
  7. Vitamin B9
  8. Vitamin B12

So lets us first start with vitamin B1 what are the health benefits it provides:-

Vitamin B1

This B group vitamin is also known as Thiamine.

Thiamine helps in energy production in our body . Thiamine help to convert the carbohydrate that we get from our daily diet into glucose so that body can use those glucose as fuel

Thiamine helps in muscle contraction and keeps our nervous system healthy.

Thiamine produces acetylcholine which is a very important neurotransmitter which helps in sending signals from one part of the body to another.

Food rich in Vitamin B1:-

  1. Red meat
  2. Nuts and Seeds
  3. Eggs
  4. Tuna fish
  5. Peas

what if we intake too much Thiamin?

Daily recommended dose is 50 mg to 100 mg which is safe.

There is a minimum requirement of every vitamin in our body but if we intake excess it will cause a problem.

However, in case of Vitamin B1 it is a water soluble vitamin when taken in excess it is flashed out of our body through urine.

There is no such evidence of Thiamin toxicity till date.

Vitamin B2

Vitamin B2 is also known as Riboflavin.

Vitamin B2 plays a vital role in the production of ATP which is the powerhouse of our body. Thus helping in the energy production.

Vitamin B2 also keeps our skin healthy by increasing the Zinc absorption and controlling the sebum production thus helping in pimples and Acne problems.

Food rich in Vitamin B2:-

  1. Green Vegetables
  2. Meat
  3. Eggs
  4. Milk
  5. Cereals

What if we take too much vitamin B2?

Daily recommended dose is 1 mg to 1.3 mg.

Taking excess amounts of Riboflavin can damage your liver and can also make you suffer from some severe problems such as allergic reaction on your skin (rash and itching) and breathing problems.

Vitamin B3

Vitamin B3 is also known as Niacin.

Niacin improves the blood circulation in our body. Blood circulation problems give rise to many critical health problems .

So with improvement in Blood Circulation Vitamin B3 helps in heart problems such as reducing high cholesterol and high blood pressure.

Niacin helps in repairing damaged skin cells and also controls hyperpigmentation. Niacin also has good anti-aging properties. Thus it helps in maintaining overall skin health.

Food rich in vitamin B3:-

  1. Green leafy Vegetables
  2. Chicken
  3. Turkey
  4. Eggs
  5. Fish
  6. Avocados

What if we intake excess Vitamin B3?

250 mg to 500 mg is the daily recommended dose per day for niacin.

Intake of excess Niacin can cause severe health problems such as heartburn, liver damage and skin irritation.

Vitamin B5

Vitamin B5 is also known as Pantothenic Acid.

Vitamin B5 helps in converting protein,fats and carbohydrates into energy.

It also keeps our skin hydrated all day long and increases the skin elasticity thus maintaining good skin health.

It also helps with pimples and acne problems.

Vitamin B5 also helps in cholesterol and triglycerides level.

Food rich in Vitamin B5

  1. Diary products
  2. Poultry
  3. Eggs
  4. Beans
  5. Lentils
  6. Potato
  7. Broccoli

What if we intake excess Vitamin B5?

Recommended doses for Vitamin B5 vary with the different age groups. But overall Vitamin B5 dose shouldn’t exceed 10mg per day.

There is not much scientific evidence for Vitamin B5 toxicity but taking too much can upset your stomach and can also cause muscle and joint pain.

Vitamin B6

Vitamin B6 is also called Pyridoxine.

Vitamin B6 helps in synthesis of Hemoglobin which helps in carrying oxygen from lungs to different body parts.

Vitamin B6 helps in improving mood swings as it produces happy hormones such as Dopamine and Serotonin.

It also improves our sleep quality as it also produces melatonin which is a sleep hormone.

Food rich in B6

  1. Read meat
  2. Chicken
  3. Egg
  4. Diary Products
  5. Green Vegetables
  6. Fish

What if we intake excess Vitamin B6?

Recommended dose for Vitamin B6 is 1.5 mg per day.

Usually Vitamin B6 doesn’t cause any harm but if you are taking a very large dose it can cause Peripheral Neuropathy .

Vitamin B7

Vitamin B7 is well known as Biotin

Vitamin B7 helps in fat metabolism and helps in fat burn.

It also develop strong immune system and protect our body from different infections

It also improves our skin health.

Food rich in Vitamin B7

  1. Cheese
  2. Spinach
  3. Sweet potato
  4. Eggs
  5. Almond

What if we intake excess Vitamin B7?

There is no dose suggestion for biotin intake but remember not to overdose.

There is no such evidence till now but if you think you have intake excess you should consult with a doctor.

However, common vitamin toxicity problems can arise such as digestion problem, kidney and liver problem or skin rash.

Vitamin B9

VitamiN B9 is also called as Folic acid

Folic acid is a great antioxidant which helps in removing free radicals in our body and help in cell growth and Function.

Folic acid also helps in production of red blood cells and also maintain heredity and synthesis of DNA.

Food Rich in Folic acid

  1. Green leafy vegetables
  2. Organ meat
  3. Beans
  4. Peanut
  5. Sea foods
  6. Fresh fruits

What if we intake excess Vitamin B9?

Recommended doses of folic acid vary for different individuals. You must consult with your doctor for detailed information

As the excess dose of folic acid can cause permanent neurological disorder

Also read – Importance of micronutrients

Vitamin B12

Vitamin B12 is also known as Cyanocobalamin.

Vitamin B12 improves the heart condition as it reduces the level of Homocysteine in our body.

Vitamin B12 also helps in preventing megaloblastic anemia which affects our red blood cell and makes our body weak.

Food rich in Vitamin B12

  1. Diary products
  2. Cereal
  3. Red meat
  4. Organ meat
  5. Chicken
  6. Fish

What if we intake excess Vitamin B12?

Daily recommended dose for Vitamin B12 is 1.5 mcg.

There is no adverse effect of Vitamin B12 found till date.

Vitamin C

Vitamin C is also called Ascorbic acid.

Vitamin C helps in formation of collagen which improves our skin health and also helps blood clot process.

It also help in growth and repair of damage cells. Vitamin C is a great antioxidant which help in boosting immune system and strengthen body’s defence system

Food Rich in vitamin C

  1. Amla
  2. Lemon
  3. Oranges
  4. Pineapple
  5. Kiwi

What if we intake excess Vitamin C?

Daily recommended dose for vitamin C is 500 mg.

In excess it can cause Skin irritation and stomach upset.

Vitamin D

As we all know sun lights are the great source of Vitamin D.

Vitamin D helps in the absorption of calcium and phosphorus which helps in bone strengthening and prevents osteoporosis.

Vitamin D also helps in boosting the immune system and prevents some heart diseases.

Food rich in Vitamin D

  1. Egg yolk
  2. Beef
  3. Dairy product
  4. Soy milk
  5. Fatty fish

What if we intake excess Vitamin D?

Don’t exceed 100 mcg per day.

Excess intake of vitamin D over a long time can cause hypercalcaemia that can weaken your bones and can also damage your kidney.

Vitamin E

Vitamin E is a great anti-oxidant which can protect your cell damage and also remove the free radicals in our body .

Vitamin E also improves skin health and hair growth.

Food rich in Vitamin E

  1. Vegetable oil
  2. Almond and Peanuts
  3. Sunflower seeds
  4. Green leafy vegetables.

What if we intake excess Vitamin E?

400-600 mg is the daily recommended dose.

There is no such harmful effect but it sometimes causes weakness.

Vitamin K

Body needs vitamin K as it plays a very vital role for our body.

Vitamin K helps in the production of prothrombin which helps in blood clotting process.

Vitamin K is also a great antioxidant which removes free radicals in our body and prevents cellular damage.

It also helps in energy production.

Food rich in Vitamin K

  1. Green Vegetables
  2. Leafy vegetables
  3. Fish
  4. Meat
  5. Eggs

What if we intake excess Vitamin K?

Vitamin K varies from every individual but you should not cross 100 mcg per day.

Consult your doctor for further information.

There is no evidence of Vitamin K toxicity.

So, that’s all for today.It was all about the benefits of the important Vitamins for our body.

Hope you enjoyed the article.

You can share the information to your closed ones and friends.

Stay healthy and help others to stay healthy.


Surajit Jana.

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