ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Vitamin Essentials and Easy Sources to Get Them

Updated on November 6, 2019

Vitamins are organic compounds that are very important to sustain life. They are all needed in small quantities and almost all of them come from the food we are eating everyday.

There are 13 known vitamins. Vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, K.

We can find almost all of them in our daily diet. Sometimes physicians may recommend to take vitamin supplements beside foods when we are in need.

Let's see what each vitamins do for us and what are the best sources to find them.

Vitamin A :

Helps us in :

- Cell development and growth

- Getting healthier skin and hair

- Strengthening our bones and teeth

- Preventing night blindness

- Might be helpful in preventing lung cancer

Sources :

Egg yolks, fishes like salmon, fortified dairy products are filled with vitamin A.

Vitamin B1:

Helps us in:

- Metabolic health

- Nerve function

Sources :

Nuts, seeds, grains etc.

Vitamin B2:

Helps us in:

- Skin health

- Maintaining good vision

- Energy metabolism


Grains, poultry, lean meat, dairy products, mushrooms etc.

Vitamin B3 :

Helps us in :

- Energy metabolism

- Promotion of great growth

- Maintaining cholesterol levels.

Sources :

Eggs, milk, cereal, seafood, lean meat etc.

Vitamin B5 :

Helps us in :

- Normalizing blood sugar


Almost all healthy food contains Vitamin B5.

Vitamin B6 :

Helps us in :

- Promoting protein metabolism

- Promoting carbohydrate metabolism

- Helps in nerve function

- Synthesis of red blood cells

Sources :

Soybean, green leafy vegetables, potatoes, grains, fish, meat etc.

Vitamin B7 :

Helps us in :

- Healthy metabolism

- Hair hear

- Vision

Sources :

Whole grains, nuts, egg yolks, soybeans.

Vitamin B9:

Helps us in :

Very important in pregnancy specially

Sources :

Liver, leafy green vegetables, asparagus, avocado etc.

Vitamin B12 :

Helps us in :

- Making red blood cells

- Making DNA, RNA and myelin for nerve fiber


Eggs, milk etc.

Vitamin C :

Helps us in:

- It's a great antioxidant

- Improving immunity

- Healing wounds fast

- Making blood vessel walls strong

Sources :

Citrus fruits, berries, peppers, potatoes, broccoli etc.

Vitamin D :

Helps us in :

- Building strong bones and teeth

- Aids calcium absorption

Sources :

Fortified milk, eggs, butter, fish liver oil and also Sun!

Vitamin E :

Helps us in :

- Protecting fatty acids

- Muscle growth

- Red blood cells growth

- Great antioxidant

Sources :

Eggs, vegetable oil, nuts, seeds etc.

Vitamin K :

Very important vitamin for proper blood clotting.


Spinach, broccoli, green leafy vegetables, liver etc.

Last of all, a balanced diet is where you can manage to give your body all kind of vitamins it needs. You do not have to buy expensive multivitamins and make it a habit. No medication should be taken without the recommendation of a professional.

Nature is our safest, organic drugstore! Let's make it a habit!

Let "fitness " be our goal and "health" our main priority.

Thank you for reading.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Jannat Hossain


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)