Vitamins are essential micronutrients required in small quantities to maintain normal body functions. They are necessary for the growth, development, and maintenance of the body. The following is a quick summary of the most common vitamins:

Vitamin A:

Vitamin A is a fat-soluble vitamin that plays a crucial role in vision, immune function, and reproduction. It is found in animal products such as liver, fish, and dairy as well as in some fruits and vegetables like carrots, spinach, and mangoes.

Vitamin B1:

Vitamin B1, also known as thiamine, is a water-soluble vitamin that helps release energy from carbohydrates, fats, and proteins. It is important in nerve and muscle function and the metabolism of carbohydrates. It is found in grains, pork, and legumes.

Vitamin B2:

Vitamin B2, also known as riboflavin, is another water-soluble vitamin that works with other B vitamins to convert food into energy. It is important for healthy skin, mucous membranes, and eyes. It is available in milk, cheese, eggs, and green vegetables.

Vitamin B3:

Vitamin B3, also known as niacin, is involved in energy production and DNA repair. It is also important for digestive and nervous system health. It is found in meat, fish, nuts, and legumes.

Vitamin B5:

Vitamin B5, also known as pantothenic acid, is another B vitamin that plays a critical role in energy metabolism. It is needed for the production of hormones and the formation of red blood cells. It is found in meat, fish, poultry, and whole grains.

Vitamin B6:

Vitamin B6, also known as pyridoxine, is involved in over 100 enzyme reactions in the body. It is important for protein metabolism, red blood cell formation, and nervous system function. It is available in salmon, chicken, bananas, and spinach.

Vitamin B7:

Vitamin B7, also known as biotin, is another B vitamin that plays a role in energy metabolism. It is important for healthy hair, skin, and nails. It is found in egg yolks, liver, and nuts.

Vitamin B9:

Vitamin B9, also known as folate, is required for cell growth and the production of DNA and RNA. It is important for women who are pregnant to prevent birth defects. It is found in leafy green vegetables, legumes, and liver.

Vitamin B12:

Vitamin B12, also known as cobalamin, is necessary for the formation of healthy red blood cells and nerve function. It is found only in animal products like fish, meat, and dairy.

Vitamin C:

Vitamin C or ascorbic acid is important for maintaining healthy skin, cartilage and blood vessels. It is also an antioxidant that helps to protect cells from damage. It is found in citrus fruits, berries, and green vegetables.

Vitamin D:

Vitamin D is a fat-soluble vitamin that plays an essential role in calcium and phosphorus metabolism, bone development and immune function. It is produced in the skin when exposed to sunlight, and it is also found in fatty fish, fortified milk, and eggs.

Vitamin E:

Vitamin E is an antioxidant that helps to protect cells from damage. It is also important in the formation of red blood cells and immune system function. It is found in vegetable oils, nuts, and seeds.

Vitamin K:

Vitamin K plays a role in blood clotting and bone health. It is found in green vegetables, as well as in liver and egg yolks.

In conclusion, vitamins are essential micronutrients required for proper growth and development. Each vitamin has its unique function and plays a significant role in maintaining good health. It is important to eat a well-balanced diet that includes a variety of foods to ensure that you are getting all the necessary vitamins your body needs.

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