Vitamins are nutrients that the body needs in very small quantities. They are substances that the body can not synthesise, except Vitamin D, so you need to make sure you get the right amounts through your food. Each Vitamin has a special role to play and is important.

There are two types of Vitamins: fat-soluble and water-soluble.

Excess fat-soluble vitamins are stored in the fat tissues of the body and are utilized when required. These are essential for the body’s metabolic activity and play a role in releasing energy when the body needs it.

Water-soluble vitamins on the other hand can not be stored by the body and un-utilized quantities are excreted in due course. They are also easily washed out during food storage and preparation.

Vitamin A

Vitamin A helps the body cells reproduce normally. It promotes growth and repair of body tissues. It also helps your immune function, night vision and keeps skin and hair healthy.

Look for Vitamin A in leafy green vegetables, carrots, liver, dairy products (such as milk, cheese and yogurt), prunes and apricots.

Vitamin B-6

Vitamin B-6 helps form red blood cells and antibodies. It also helps nerve function and assists in the formation of genetic material.

Vitamin B-6 can be found in chicken, bananas, liver, wheat bread and roti, spinach, breakfast cereals and kidney beans (laal lobia).

Vitamin B-9

Vitamin B-9 is also known as Folic Acid. It works along with Vitamin B-12 to form red blood cells which carry oxygen around the body.

Food high in Vitamin B-9 includes green leafy vegetables, kidney beans, liver, chicken, whole-wheat bread, roti and fortified cereals.

Vitamin B-12

Vitamin B-12 is essential for the formation of red blood cells and maintaining the nervous system.

Vitamin B-12 is found in meat, liver, fish, eggs and milk.

Vitamin C

Vitamin C helps the body absorb Iron, protects against infections and keeps blood vessels and gums healthy. It also helps heal wounds. Being a powerful antioxidant, it supports the immune system by keeping the body cells healthy.

You can get Vitamin C from citrus fruits and juices, such as oranges and orange juice. It is also found in green vegetables like spinach, asparagus, mustard greens, broccoli, green beans as well as potatoes, cabbage and tomatoes.

However, overcooking or boiling vegetables in a lot of water results in losing most of their Vitamin C. It is better to steam or stir-fry them.

Vitamin D

Vitamin D works with Calcium to prevent bones from thinning by aiding absorption of Calcium in the bones.

Vitamin D is found in oily fish, egg yolk and fortified breakfast cereals. The body also synthesises its own Vitamin D when exposed to sunlight.

Vitamin E

Vitamin E is a powerful antioxidant. It may help reduce the risk of cancer and heart disease and also has a crucial role to play in maintaining overall health and immunity by protecting cell membranes.

Vitamin E can be found in green leafy vegetables, nuts, egg yolk, bread, cereals and vegetable oils.

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