The Benefits Of Vitamins A, B1-B12, C, D, E, and K

Kiwi, great source of Vitamin C A Kiwi a day keeps scurvy away?
Kiwi, great source of Vitamin C A Kiwi a day keeps scurvy away? | Source
Malpighia emarginata
Malpighia emarginata | Source

Benefits of Vitamins A, B1, B2, B3, B5, B6, B12, C, D, E and K

Your body needs vitamins to form blood cells, build strong bones, and regulate the nervous system, but it can’t just generate them on its own. Here are the vitamins that every person should be getting and the foods that contain these vitamins.

This article is all about vitamin benefits. It includes information on the benefits of various vitamins such as: vitamin A, B1, B2, B3, B5, B6, B12, C, D, E, and K. The article will list various foods containing these vitamins as well as the % Daily Values (DV) that these foods account for.

Scroll down to find detailed information on the vitamins. They are in alphabetical order.

Quick Summary of Benefits

Vitamin
Main Benefit
A
Vision, Skin regeneration
B1
Energy production
B2
Energy production
B3
Energy production
B5
Energy production
B6
Red blood cell formation
B12
Nervous system function
C
Absorption of iron, Connective tissue formation
D
Strengthens bones and teeth
E
Combats free radicals
K
Blood clotting

Please include a link back to this original article if you use any part of it.

Vitamin A

Source

Vitamin A

The FDA recommends you get at least 5,000 IU daily

Some foods that contain this vitamin are:

  • 1 oz. Cheddar cheese: 300 IU
  • 1 scrambled egg: 420 IU
  • 1 cup of nonfat milk: 500 IU
  • 1 nectarine: 1000 IU
  • 1 piece of watermelon: 1760 IU

The Benefits of Vitamin A

Vitamin A aids in good vision (we all know this, but what else?) It helps to build and maintain skin! (Here’s an article about how you can avoid damaging your skin in one easy step: Click here)

Vitamin A also helps to build and maintain teeth, bones and mucous membranes.

What you didn't know however, is that vitamin A can also stop the development of breast cancer and increase resistance to infection in children.

Watermelon is also a good source of Vitamin A, for those of us who don't prefer carrots.
Watermelon is also a good source of Vitamin A, for those of us who don't prefer carrots.

Foods That Contain Vitamin A

  • Milk and cheese
  • Eggs
  • Liver
  • Fish oil
  • Lettuce and dark leafy greens
  • Dried apricots
  • Cantaloupe

Vitamin B1

Some common foods with Vitamin B1
Some common foods with Vitamin B1 | Source

Vitamin B1 (Thiamin)

It is recommended that you get 1.5 milligrams everyday. Here us a little list of some specific foods and how much Vitamin B1 they contain.

  • 1 slice enriched white bread: 0.12 mg
  • 3 oz. fried liver: 0.18 mg
  • 1 cup of black beans 0.43 mg
  • 1 packet of instant oatmeal: 0.53 mg
  • 1 oz. of dry-hull sunflower seeds: 0.65 mg

The Benefits of Vitamin B1 (Thiamin)

Vitamin B1 helps to convert carbohydrates into energy. It’s necessary for healthy brain, nerve cells, and heart function.

Foods That Contain Vitamin B1 (Thiamin)

  • Whole grains
  • Enriched grain products
  • Beans
  • Meat
  • Liver
  • Nuts

Vitamin B2

Common foods containing Vitamin B2
Common foods containing Vitamin B2 | Source

Vitamin B2 (Riboflavin)

For this vitamin, it is recommended that you get a dose of 1.7 mg daily. Here us a little list of some specific foods and how much Vitamin B2 they contain.

  • 1 oz. chicken: 0.2 mg
  • 1 bagel: 0.2 mg
  • 1 cup milk: 0.4 mg
  • 1 cup cooked spinach: 0.42 mg

The Benefits of Vitamin B2 (Riboflavin)

Vitamin B2 helps to convert carbohydrates into energy and it also is essential for growth, production of red blood cells, and healthy skin and eyes. For such an uncommon vitamin, it’s pretty important, especially if you want healthy skin and eyes. Taking supplements of this vitamin however, is not recommended.

Sushi is a great way to get vitamin B2
Sushi is a great way to get vitamin B2 | Source

Foods That Contain Vitamin B2 (Riboflavin)

  • Dairy products
  • Liver
  • Meat
  • Chicken
  • Fish
  • Enriched grain products
  • Leafy Greens
  • Beans
  • Nuts (almonds)
  • Eggs

Vitamin B3

Red meat is a good source of Vitamin B3
Red meat is a good source of Vitamin B3 | Source

Vitamin B3 (Niacin)

Vitamin B3 is pretty important in our body and especially in our blood streams, which is why you need a whole 20 milligrams of it daily. Here us a little list of some specific foods and how much Vitamin B3 they contain.

  • 1 slice enriched bread: 1.0 mg
  • 3 oz. baked flounder or sole: 1.7 mg
  • 1 oz roasted peanuts: 4.2 mg
  • 1 chicken breast: 29.4 mg

The Benefits of Vitamin B3 (Niacin)

This vitamin aids in the release of energy from foods. It helps to maintain healthy skin, nerves and digestive system. What you didn’t know is that when taken in megadoses, it lowers high blood cholesterol. Doctors can prescribe these large doses but they may also cause flushing, liver damage, and irregular heart beat.

Try a BBQ. It's an easy way to grill chicken and get your B3
Try a BBQ. It's an easy way to grill chicken and get your B3 | Source

Foods that contain Vitamin B3 (Niacin)

  • Nuts
  • Meat
  • Fish
  • Chicken
  • Liver
  • Enriched grain products
  • Dairy products
  • Peanut butter

Vitamin B5

Rice is an easy and inexpensive source of  vitamin B5
Rice is an easy and inexpensive source of vitamin B5 | Source

Vitamin B5 (Pantothenic Acid)

You need about 7-10 mg of this vitamin. Here us a little list of some specific foods and how much Vitamin B5 they contain.

  • 8 oz. nonfat milk: 0.81 mg
  • 1 large egg: 0.86 mg
  • 8 oz. low-fat fruit flavored yogurt: 1.0 mg
  • 3 oz. liver: 4.0 mg

Benefits of Vitamin B5 (Pantothenic Acid)

This vitamin is vital for the metabolism and the production of essential body chemicals. Careful about your dosages, unless you want diarrhea.

Foods That Contain Vitamin B5 (Pantothenic Acid)

  • Whole grains
  • Beans
  • Milk
  • Eggs
  • Liver
  • Rice

Vitamin B6

Bananas are a good source of Vitamin B6
Bananas are a good source of Vitamin B6 | Source

Vitamin B6 (Pyroxidine)

You need about 2.0 milligrams of this vitamin daily. Here us a little list of some specific foods and how much vitamin B6 they contain.

  • 1 Bran muffin: 0.11 mg
  • 1 cup Lima beans: 0.3 mg
  • 3 oz. cooked bluefin tuna: 0.45 mg
  • 1 banana: 0.7 mg

The Benefits of Vitamin B6 (Pyroxidine)

This vitamin is vital in chemical reaction of proteins. If you didn’t know, once you take away the water in your body, 75% of your weight is proteins. It’s in muscle, bone, skin, hair, and virtually every other body part or tissue, so believe that this 2.0 mg of Vitamin B6 that you need, is important!

Proteins make up hemoglobin (actually, hemoglobin is a protein.) Hemoglobin is needed to carry oxygen throughout your body in your red blood cells (or you die). Vitamin B6 helps to form red blood cells too, so there’s basically no way you can live without this vitamin.

Bananas and peanuts can be blended together along with other fruits you like to create a "B6 smoothie"
Bananas and peanuts can be blended together along with other fruits you like to create a "B6 smoothie"

Foods That Contain Vitamin B6 (Pyroxidine)

  • Whole grains
  • Bananas
  • Meat
  • Beans
  • Nuts
  • Chicken
  • Liver
  • Fish

Vitamin B12

Click thumbnail to view full-size
Cereals often contain added VitaminsCereal label Cereal label
Cereals often contain added Vitamins
Cereals often contain added Vitamins | Source
Cereal label
Cereal label | Source
Cereal label
Cereal label | Source

Vitamin B12

You need about 6.0 micrograms of vitamin B12. Here is a list of specific foods and the amount of vitamin B12 that they contain.

  • 1 chicken breast: 0.58 mcg
  • 1 large egg: 0.77 mcg
  • 1 cup of nonfat milk: 0.93 mcg
  • 3 oz. lean beef flank: 2.50 mcg

The Benefits of Vitamin B12

The benefits sound boring and uninteresting, yet they are crucial for the body. Vitamin B12 helps maintain normal functioning of the nervous system and it’s necessary for the development of red blood cells. If you are a strict vegetarian, you might need supplements of this vitamin.

Foods That Contain Vitamin B12

  • Beef
  • Liver
  • Poultry
  • Eggs
  • Milk (and other dairy)
  • Shellfish
  • Fortified cereals

Vitamin C

Fuits and vegetables contain Vitamin C
Fuits and vegetables contain Vitamin C | Source

Vitamin C (Ascorbic Acid)

Vitamin C is a commonly known vitamin. Your body needs about 60 miligrams of Vitamin C daily. Here is a list of specific foods and how much Vitamin C they contain.

  • 1 Orange: 70 mg (That’s right, one orange and you've got your dose of vitamin C for the day)
  • 1 green pepper: 95 mg
  • 1 cup cooked broccoli: 97 mg
  • 1 cup fresh orange juice: 124 mg

The Benefits of Vitamin C

Vitamin C helps to promote healthy gums and teeth (beware; citric acid, which is often associated with vitamin C degenerates the calcium in your teeth.) Vitamin C aids in the absorption of iron. You can read more about why iron is so crucial in your body, here. Vitamin C aids in the healing of wounds and in maintaining healthy connective tissues.

As an antioxidant, it combats the effects of free radicals. Most of the reactions in your body are reducing reactions. When something is oxidized (loses electrons and becomes more positive) in your body, that is usually bad because these molecules have a lot of energy and are unstable. ANTIoxidants prevent the things (aka free radicals) from oxidizing, which is why you hear so much hype that antioxidants are so good for you!

In addition Vitamin C reduces the risk of lung, esophagus, stomach, and bladder cancers, as well as coronary artery disease. So if you smoke, vitamin C should be your best friend. For those of you that are not yet elderly, you should know that vitamin C prevents and delays cataracts and slows the aging process.

Source

Foods That Contain Vitamin C

  • All citrus fruits and juices
  • Strawberries
  • Tomatoes
  • Peppers
  • Broccoli
  • Potatoes
  • Kale
  • Cauliflower
  • Brussels sprouts

Vitamin D

Calcium is needed for Vitamin D absorption.
Calcium is needed for Vitamin D absorption.

Vitamin D

Here is another important vitamin. You need 400 IU of this daily. Here is a list of specific foods and how much Vitamin D they contain.

  • 1 oz. Cheddar cheese: 3 IU
  • 1 large egg: 27 IU
  • 1 cup of nonfat milk: 100 IU

The Benefits of Vitamin D

Vitamin D strengthens bones and teeth by aiding the absorption of calcium. Helps to maintain phosphorus in the blood. It might reduce the risk of osteoporosis, and forestall breast and colon cancer. 400 IU supplements are recommended for vegetarians and the elderly, also for the people that do not get a lot of sun exposure. It’s toxic in high doses so take the supplements in moderation. 

Foods That Contain Vitamin D

  • Milk
  • Fish oil
  • Fortified margarine
  • Produced by the body in response to sunlight

Vitamin E

Some common foods containing Vitamin E
Some common foods containing Vitamin E | Source

Vitamin E

Yet another essential vitamin that you need about 30 IU of. Here is a list of specific foods and how much vitamin E they contain.

  • 1 cup of boiled Brussels sprouts: 2.04 IU
  • 1 cup of boiled spinach: 5.4 IU
  • 1 oz. almonds: 8.5 IU

The Benefits of Vitamin E

Vitamin E helps form red blood cells. It also combats free radicals. It may cut the risk of esophageal or stomach cancers and coronary artery disease. It may prevent cataracts and boost immunity in elderly. Supplementation of vitamin E is recommended if you are following a low-fat diet. If you are on a low-fat diet, be aware that fat is required for your digestive tract to absorb this vitamin.

3-D Model of Vitamin E
3-D Model of Vitamin E

Foods That Contain Vitamin E

  • Vegetable oil
  • Nuts
  • Margarine
  • Leafy greens (spinach)
  • Seeds
  • Almonds
  • Olives
  • Asparagus
  • Almonds and peanuts
  • Sunflower seeds
  • Kiwi

Vitamin K

Some basil, sage, oregano, and dill growing.
Some basil, sage, oregano, and dill growing. | Source

Vitamin K

"Vitamin K" actually stands for a larger group of vitamins K1, K2, and K3 which are the basic types of vitamin K, there are other sub-groups as well. Here are a few foods containing vitamin K.

  • Basil, Sage, Thyme: 1715 micrograms per 100g
  • Brussels Sprouts: 194 micrograms per 100g

Benefits of Vitamin K

The main function of vitamin K is blood clotting. For example, when you get a cut, your blood needs to clot to be able to heal the wound, a deficiency of this vitamin would cause excessive bleeding. Other symptoms that you might have vitamin K deficiency include frequent nosebleeds, bleeding gums, unusually heavy menstruation, and blood in stool or urine. (American Cancer Society)

The FDA recommends that you get at least a DV of 80 micrograms of this vitamin. For men, the American Cancer Society recommends about 120 micrograms of daily intake.

Blueberries and blackberries contain 25%, and 24% of the DV for vitamin K, respectively
Blueberries and blackberries contain 25%, and 24% of the DV for vitamin K, respectively | Source

Foods That Contain Vitamin K

  • Herbs such as thyme, sage, and basil
  • Brussels sprouts
  • Dark, leafy greens
  • Broccoli
  • Asparagus
  • Prunes
  • Soybean oil
  • Blueberries
  • Blackberries

The amount of minerals a food contains is usually listed at the bottom of the food label as shown here in blue.
The amount of minerals a food contains is usually listed at the bottom of the food label as shown here in blue. | Source
You can get the majority of vitamins you need by eating a couple fruits and veggies in one day. Try them in a smoothie!
You can get the majority of vitamins you need by eating a couple fruits and veggies in one day. Try them in a smoothie! | Source

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Comments 36 comments

Kristen Howe profile image

Kristen Howe 17 months ago from Northeast Ohio

This was a helpful hub on getting our vitamins via foods. Voted up for useful!


Jacy Johnson 19 months ago

This was a very helpful article! Thank you so much it helped me A LOT!


Fitness Tabs profile image

Fitness Tabs 2 years ago from Boca Raton Florida

For a short time in my life i had an irregular heartbeat, its amazing to think that too much Vitamin B3 could be the cause for my heart arythmia. This is a wonderful article! Now that i know that im supposed to get 5,000 IU of Vitamin A im going to step up my intake. I used to juice with the Jack La Lane Juicer kale, spinach, bok choy, carrot and apple and it was amazing, especially the surge of energy. I was thinking tho, a lot of the vitamins and their foods that you listed, the average American doesn't really eat, like brussel sprouts, or kale etc... the typical diet is meat, potatoes, eggs, rice, white pasta, fast food etc.. Someone needs to inform America. After reading your article i realized the areas where i could be deficient in my vitamin intake. Thanks for taking the time to write this! Take care


kate 2 years ago

thanks


Sayed Shafaqat 3 years ago

Great information nice


Ramya 3 years ago

Wow, its really amazing and very useful useful site, plz visit this site and get benefits please keep helping like this


LUBH'AMBO 3 years ago

THANK YOU FOR THE GREAT JOB !


Londonlady profile image

Londonlady 3 years ago Author

Glad to see this is useful to everyone. :) Thank you for your input


healthy 3 years ago

Definitely needed information on these vitamins!! Thank youuu


shg 3 years ago

very nice


KerryAnita profile image

KerryAnita 4 years ago from Satellite Beach, Florida

Great Informative Hub!


SamUlmer profile image

SamUlmer 4 years ago from Orange County, Ca

Loved this hub. Very informative!


pj herr 4 years ago

Thanks. It's really very useful.Your hard work will be in my collection now.


Anonymous 4 years ago

This is a very informative and well written article ......thankyou :)


lemuel 4 years ago

tnx now i understand the vitamins that i need


lawrenceana338 4 years ago

Vitamins are essential organic compounds that your body needs to grow and to function at its best. Vitamins are recommended on your daily diet because food alone cannot suffice an overall optimal health and well-being. At Hercules Brand, our mission of providing nutritional products of the highest possible quality. By providing the highest quality products, we are proud to help you and your family create a healthier and vigorous lifestyles. Find out what's recommended for you - http://www.herculesvitamins.com


Londonlady profile image

Londonlady 4 years ago Author

I can't be sure about all the vitamins but I know that vitamins B and C are water soluble so your body only absorbs what it needs and the rest is excreted through urine. That's why those vitamins can be taken as separate supplements. Thanks for the comment healthylife! :)


healthylife2 profile image

healthylife2 4 years ago from Connecticut, USA

Great hub and liked the way you gave good examples of foods containing the various vitamins. I take a multivitamin because it's impossible to know if you are getting enough of all vitamins on a daily basis but wonder how much of a pill is really absorbed by the body.


farji 4 years ago

very informatic article indeed


wwolfs 4 years ago

You did a great job on this hub! One i will bookmark as it has much useful information. Thank you for sharing!

Voted useful!


Londonlady profile image

Londonlady 4 years ago Author

I'm glad you all found this useful. Happy hubbing! :)


lieur profile image

lieur 4 years ago

great hub and great tips here.. i like this hub. many benefits for me


sweetguide profile image

sweetguide 4 years ago from River side

Thank you very very much for sharing such a Great Information


farkas 4 years ago

thank you for giving us guide to maintain good health.thank you for sharing


Melis Ann profile image

Melis Ann 4 years ago from Mom On A Health Hunt

Thanks for such a thorough review. This makes a nice reference to bookmark and keep coming back to.


rajan jolly profile image

rajan jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

Excellent hub Londonlady and very visually well presented. Thanks for sharing. voted up & awesome.


REVEREND 5 years ago

THANKS, VITAMINA B1, B2, B6, AND C HAVE MADE MY DAY IAM 56 YEARS OLD AND FEEL LIKE 26 YEARS OLD ,IT HELPS WITH MY PAINS AND BREATHING , NOW I SLEEP WELL FOR NOW.


surfgatinho profile image

surfgatinho 5 years ago from Cornwall UK

Nice overview.

I added a link from my hub about the downside of vitamins (last paragraph)


missolive profile image

missolive 5 years ago from Texas

This is an incredible hub! Very nicely done and informative. Thank you for sharing.


Ladybird33 profile image

Ladybird33 5 years ago from Georgia USA

Very informative hub. I am a BIG believer of everything you educated us on...so important for all ages. Thanks for sharing.


fucsia profile image

fucsia 5 years ago

Thank you for this informative Hub.


vitamin e body butter 5 years ago

Nice article! It will help me more chose to what I will buy and What I will select for me.


Vitamin Loving Person 5 years ago

I like how this article was actually witty. It's nicely written and has basically all the information I need for my health class research paper. Thanks!


Londonlady profile image

Londonlady 5 years ago Author

Thank you Pamela99. I can see how it would be so easy to have a lack of vitamin D. I mean, it's not found in a lot of foods in great quantities, and yet we need large amounts of it. I guess we all have to start spending more time in the sun now, which I guess is fine, as long as we remember our sunscreen. I don't want to end up looking like a tomato.


Pamela99 profile image

Pamela99 5 years ago from United States

It is quite common for women to not have enough vitamin D as the same thing happened to me. The hub is very thorough and I love the way you designed it with the pictures and the information. Rated up and awesome.


Lauryallan profile image

Lauryallan 5 years ago

I was recently diagnosed with having not enough vitamin D. I was amazed when I found out some of the health problems I was experiencing was simply down to the lack of 1 vitamin.

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