Vitamins are the organic compounds which help in performing biological functions of a living organism. It is a vital nutrient that should be included in our daily diet in the required quantity.
Vitamins are referred to as organic compounds, they are required in very small amounts, hence, they are mentioned as micronutrients. They perform vital functions and an essential role in our body functions such as metabolism, immunity and digestion.
Vitamine is a Greek word – “vita”- life and “amine”
CommonName Scientific name Food Sources
Vitamin A (Fat-soluble) Retinol Green leafy vegetables, nuts, tomatoes, oranges, ripe yellow fruits, guava, milk, liver, carrots, broccoli and watermelon.
Vitamin B1 (Water-soluble) Thiamine Fresh fruits, corn, cashew nuts, potatoes, sweet potatoes, peas, wheat, milk, dates, black beans, etc
Vitamin B2 (Water-soluble) Riboflavin Bananas, grapes, mangoes, peas, pumpkin, dates, yoghurt, milk, mushrooms, popcorn, beef liver, etc
Vitamin B3 (Water-soluble) Niacin Meat, eggs, fish, milk products, guava, mushroom, peanuts, cereals, green peas, etc.
Vitamin B5 (Water-soluble) Pantothenic Acid Meat, kidney, egg yolk, broccoli, peanuts, fish, chicken, milk, yoghurt, legumes, mushrooms, avocado, etc.
Vitamin B6 (Water-soluble) Pyridoxine Pork, chicken, fish, bread, wholegrain cereals, eggs, vegetables, soya beans, etc.
Vitamin B7 (Water-soluble) Biotin Walnuts, peanuts, cereals, milk, egg yolks, salmon, pork, mushroom, cauliflower, avocados, bananas, raspberries, etc.
Vitamin B9 (Water-soluble) Folic Acid Citrus fruits, green leafy vegetables, whole grains, legumes, beets, etc.
Vitamin B12 (Water-soluble) Cobalamin Fish, meat, poultry, eggs, milk, etc.
Vitamin C (Water-soluble) Ascorbic acid Fresh citrus fruits such as orange and grapefruit, broccoli, goat milk, black currant and chestnuts.
Vitamin D (Fat-soluble) Calciferol Fish, beef, cod liver oil, egg yolk, liver, chicken breast and cereals.
Vitamin E (Fat-soluble) Tocopherol Potatoes, pumpkin, guava, mango, milk, nuts and seeds.
Vitamin K (Fat-soluble) Phytonadione Tomatoes, broccoli, mangoes, grapes, chestnuts, cashew nuts, beef and lam
