The word “vitamins” is derived from the two words, “Vital” and “Amines”. These are the complex organic substance required in small quantities for nutrition. Foods are the main source of vitamins. These are also produced by the body. Human body requires vitamins to work properly and grow and develop just the way one should. The deficiency in vitamins may result in several serious disorders.

Usually vitamins are categorized in to two major groups namely, fat soluble vitamins and water soluble vitamins. Fat soluble vitamins are known as vitamin A, D, E and K. Vitamin C and the groups of molecules referred to as the vitamin B complex are grouped in to water soluble vitamins. Each group plays a special role in the development of the human body.

a) Vitamin A

This fat-soluble vitamin plays a major role in eyesight and helps in seeing in dim light and in night. The vitamin is very important in formation and maintenance of healthy skin, hair and mucous membranes. It also helps in bone development, reproduction, tooth development and development of epithetical cells.

b) Vitamin B

It is a complex of different vitamins such as B1, B2, B6, B12, niacin, folic acid, biotin and pantohenic acids. Vitamin B plays an important role in metabolic activity. It facilitates formation of red blood cells. Vitamin B also facilitates your body to produce a good amount of energy and protein.

c) Vitamin C

Also known as ascorbic acid, this vitamin is water soluble and an antioxidant. It is extremely important for the production of collagen. Collagen is a protein that provides good structure to bones, cartilage, muscle and blood vessels. The vitamin is very important to keep certain body tissues in good shape such as gums and muscles. It also helps in protecting certain fat soluble such as vitamins A and E and fatty acids from oxidation.

d) Vitamin D

It is a fat soluble that regulates the formation of bone as well as the absorption of calcium and phosphorus from the intestine. This vitamin is required for healthy bones and both.

e) Vitamin E

It is a fat soluble vitamin. It helps in oxidation inhibition in body tissues and blood cell formation. It prevents break down of body tissues. It also maintains the body tissues and protects lungs from becoming damaged by pollution in the environment.

You need to make sure that you are getting enough vitamins from different food sources. You need to know the type of foods that contain a specific vitamin. Here is a list of foods that contain certain vitamins.

- Vitamin A – Sources

Eggs, Milk, Carrots, Spinach, Nectarines, Apricots, Canteloupe, Sweet potatoes

- Vitamin B – Sources

Whole grains, Seafood, Meat, Poultry, Eggs, Dairy Products, Green leafy vegetables, Beans, Peas, Citrus fruits

- Vitamin C – Sources

Citrus Fruits, Canteloupe, Strawberries, Tomatoes, Broccoli, Cabbage

- Vitamin D – Sources

Dairy Products, Fish, Egg Yolks

- Vitamin E – Sources

Green leafy Vegetables, Nuts, Egg Yolks, Sardines, Whole grains

- Vitamin K – Sources

Dairy Products, Pork, Green leafy vegetables