When we discuss ways to improve our health, we mostly talk about lifestyle changes and the need to exercise regularly. While these are pro-tips and can really turn your health around, what we often overlook is the importance of a special group of nutrients. We are referring to VITAMINS!
Vitamins are a bunch of organic compounds. They are found naturally in plants and animals. They function the same way as minerals, with the main difference being minerals are inorganic matter that we source from the earth and water.
Vitamins are absolutely crucial for the growth and the maintenance of good health. In this context, let us share a fun fact – The word ‘Vitamin’ is derived from 2 Latin words – ‘Vita’ means Life and ‘Amine’ means amino acid (initially vitamins were incorrectly thought to be amino acids).
Let us explore these wondrous nutrients.
Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. Vitamin H is needed for healthy skin, hair, nails. They also help the nervous system function properly.
Dr. M.G. Kartheeka, MBBS, MD
We know of 13 types of vitamins. Let’s learn more about them:
| Types of Vitamins | Sources | Functions | Deficiency symptoms |
| Vitamin A | Cheese, eggs, oily fish, milk and yoghurt. | Maintenance of bones, eyesight and immune function. | Dry skin and eyes, night blindness, throat and chest infections. |
| Vitamin C | Citrus fruits, berries, peppers, broccoli and potatoes. | Acts as an antioxidant and helps in the absorption of iron keeping skin healthy and helps in wound healing. | Weakness and bleeding gums. |
| Vitamin D | Sunlight, egg yolk, oily fish and red meat. | Is needed for the utilization of calcium and for maintaining the balance of calcium and phosphorus. | Muscle and bone pain, bony deformities in children and mental health-related problems. |
| Vitamin E | Plant seed oil, almonds, peanuts, peanut butter, wheat germ, egg yolk, pumpkin and red bell pepper. | An antioxidant that helps in immune function. | Deficiency is rare – muscle and nerve damage, inability to control muscle movements and loss of sensation in the limbs. |
| Vitamin K | Leafy green vegetables, whole grains and vegetable oils. | Helps in the formation of blood clots in case of injuries to prevent haemorrhage. | Frequent bruising, heavy menstrual flow and excessive bleeding from wounds. |
| Vitamin B1 (also known as thiamine) | Whole grains, peas, bananas, oranges, liver and nuts. | Helps to transform carbohydrates into energy. | Loss of appetite, irritability, muscle weakness and blurry vision. |
| Vitamin B2 (also known as riboflavin) | Milk, eggs, mushroom and yoghurt. | Aids in the collaboration of other vitamins and also helps to keep RBCs healthy. | Swelling of the mouth and throat, swollen lips, hair loss and skin disorders. |
| Vitamin B3 (also known as niacin) | Saltwater fishes, liver, turkey and chicken. | Helps in the utilization of proteins and fats, also keeps the skin and hair healthy. | Scaly skin, rashes, headache, diarrhoea and vomiting. |
| Vitamin B5 (also known as pantothenic acid) | Mushroom, avocados, broccoli, peanuts, chickpeas, eggs, milk and sunflower seeds. | Acts as an anti-inflammatory agent and helps in the healing of wounds. | Insomnia, vomiting, stomach pain and depression. |
| Vitamin B7 (also known as biotin) | Sweet potatoes, avocado, salmon, eggs, seeds and nuts. | Helps the body produce vital enzymes that are essential for our metabolism. | Scaly skin, hair loss, conjunctivitis and lethargy. |
| Vitamin B6 | Bananas, oats, peanuts and chicken. | Crucial for brain growth and function. | Seizures, compromised immunity, confusion and depression. |
| Vitamin B12 (also known as cyanocobalamin) | Milk, cheese, eggs and meat. | Helps in red blood cell formation and the nervous system. | Tingling sensation in hands and feet, yellowness of skin, swollen tongue, mouth ulcers, anaemia and depression. |
| Folate (also known as folic acid or Vitamin B9) | Spinach, beet, asparagus, turnip and beans, whole grains and cereals. | It is important for cell division and the maturation of blood cells. | Fatigue, lethargy, pallor and anaemia. |
These types of vitamins can be further classified as:
There are two more compounds that resemble and act like vitamins without being labelled as vitamins:
Commonly searched products containing multivitamins:
| Product | Price |
| Neurobion Forte Tablet 30’s | ₹29.5 |
| Neurobio Forte Strip of 10 Tablets | ₹8.95 |
| Besosules Strip of 20 Capsules | ₹38.82 |
| Becosules Z Strip of 15 Capsules | ₹26.7 |
| Becosules Z Strip of 20 Capsules | ₹39.07 |
| Zincovit Strip of 15 Tablets (green) | ₹89.25 |
| Zincovit Strip of 15 Tablets (red) | 89.25 |
| Zincovit Tablet 10’s | ₹76.5 |
| Beplex Forte Strip of 20 Tablets | ₹33.05 |
There could be several reasons why people do not consume the right proportions of all the different vitamins:
Vitamins B6, C and E along with micronutrients like zinc, selenium, iron and copper are important for maintaining a healthy immune system in an individual, repeated infections could be a warning sign of deficiency of these vitamins and micronutrients.
Dr. Ashish Bajaj, M.B.B.S., M.D
Taking multivitamins should always be done in dialogue with your doctor or nutritionist. Sometimes, vitamin supplements can cause side effects when consumed in excess or even if your body reacts badly to the ingredients of a particular supplement. Constipation and stomach pain may occur initially (usually it goes away after a few days). Read the ingredient list for any supplement you take to ensure that you are not allergic to anything in it. Also, inform your doctor about any existing medical conditions you have before you start taking a new multivitamin supplement.
If you think you may be experiencing symptoms of vitamin deficiency and wondering how to check vitamin levels, you can opt for these tests:
Test results are easy to interpret. Usually, reports contain columns for expected levels of the vitamins for which you got tested and the actual levels in your system as revealed by the test. This can tell you if your level is lower, higher or at par with the normal level.
For further clarity, you can ask your doctor to go over the reports.
Why is it important to test the vitamin levels?
It is important to keep a tab on your vitamin levels whether you are taking supplements or not. Sometimes symptoms don’t show up until very late and a test is like a preventive healthcare check. It will tell you if you need to increase the intake of specific vitamins.
Similarly, even if you are taking vitamin supplements, vitamin level checks are just as important to ensure that there isn’t too much of a particular vitamin in your system because that leads to toxicity.
Also Read: What is Biotin? Your Comprehensive Guide to Understanding Its Role and Benefits
Methods of preventing and treating vitamin deficiencies are practically the same:
Be mindful of your diet. A proper diet is more than enough to meet your daily requirement of the different vitamins. Paired with a few healthy lifestyle choices, you can easily avert major disorders.
PharmEasy Recommends: PharmEasy Multivitamin Multimineral
Eat and maintain good levels of vitamins and keep a tab on the same with timely tests.
Also Read: Vitamin B Complex Benefits: Exploring Research-Based Health Perks
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Vitamin A is a superhero in the world of vitamins and micronutrients. It is an essential micronutrient along with other vitamins and minerals. Vitamin A is a fat-soluble vitamin that helps to maintain your skin, hair, and sight. It also keeps your reproductive system healthy and boosts your immune system.
It cannot be produced by your body, therefore it should be included in your diet. According to some studies, vitamin A might help to prevent cancer and asthma.
Vitamin A stored in your liver and released as per the requirement of your body. According to the National Institute of Health (NIH), men need about 900 micrograms and women need about 700 micrograms per day.
Vitamin A is a necessary element for our body growth. Among various benefits here are some main benefits –
PharmEasy Recommends: PharmEasy Multivitamin Multimineral
I recently learnt about more food items rich in Vitamin A. They are essential sources of Vitamin A for our diet. Vegetables that are green, orange, or yellow, such as spinach, sweet potatoes and carrots are proven rich sources of Vitamin A. This list also includes dairy products, such as milk and cheese.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Vitamin A deficiency usually develops during the infancy stage when the child has not been feeding or has not received an adequate amount of its mother’s milk. Diarrhoea also leads to the loss of Vitamin A in children. Vitamin A deficiency also leads to chronic diarrhoea, making this a vicious cycle. Vitamin A deficiency also causes Xerophthalmia which affects pregnant women and children causing night blindness. Vitamin A deficiency is the leading cause of blindness amongst children, especially in developing countries.
Let me give you a revelation about Vitamin A! While this fat-soluble vitamin is required in our diet, its excess is harmful too! Yes, you read it right. Research studies suggest that high levels of Vitamin A in diet may result in headaches, blurred vision, nausea, dizziness, and muscular pains.
Dr. Rajeev Singh, BAMS
Vitamin A found in various foods such as fruits, vegetables, animal food, and dairy products. So, we can easily add this to our diet to fulfill the daily requirement. As per studies, fruits are easier to digest than vegetables. Here is a list of fruits which are rich in vitamin A –
Papaya is rich in antioxidants of vitamin A. It is great for your vision and skin. It also protects the cornea and prevents degeneration of the retina which makes it a great food that is rich in Vitamin A for the eyes. You can have it for breakfast or in the form of a smoothie or dessert.
Mango is known as a king of fruits and also an excellent source of vitamin A, vitamin C, minerals, and fibers. A medium-sized mango provides almost 75% of the required vitamin A. Mango reduces the risk of some type of cancer and other major diseases.
Cantaloupe is a summer fruit and it is super hydrating. It is full of vitamin A, vitamin C, potassium, and magnesium. One sliced cantaloupe with ice-cubes in water can refresh you.
Grapefruit is loaded with vitamin A along with vitamin C. They are full of antioxidants that help to prevent various chronic conditions like heart diseases, cancer, and eye-related problems. It also boosts your immunity and keeps you healthy.
Watermelon is a naturally sweet fruit bundled with vitamin A. It works amazingly to improve your immunity, skin health, and eye health. It repairs your skin and hairs and prevents damage.
Apricots are available in fresh, dried, and canned form. Fresh apricots are packed with vitamin A. It helps in the enhancement of vision, build immunity, and protect your skin. Apricots help to reduce the chances of developing age-related eye problems.
Tangerine is a good source of vitamin A and vitamin C. Both vitamins play a crucial role in maintaining good eye health and skin health. Vitamin A helps to prevent age-related macular degeneration (eye-related problems) that leads to a decrease in vision with age. It also protects your eyes from cataracts. Tangerine also helps in treating various skin conditions such as skin-aging, eczema, etc. It also controls the skin-aging process such as dull skin, wrinkles.
This bright-red colored Nectarine is high in vitamin A. It protects your eyes from free radicles which can damage your eyes. Nectarine also supports eye health and might prevent macular degeneration. It also helps to enhance cell growth and the development of white blood cells. The vitamin A in Nectarine can help to fight infections and boost your immunity.
Guava is well known as a booster for good vision due to the presence of vitamin A in it. It slows down the development of cataract and macular degeneration of the eye. It also helps to brighten up your skin and slow down that skin-aging process.
Read more about: Best Vegetable Sources of Vitamin A
| AGE | MALE | FEMALE |
| 0-6 MONTHS | 400 mcg RAE | 400 mcg RAE |
| 7-12 MONTHS | 500 mcg RAE | 500 mcg RAE |
| 1-3 YEARS | 300 mcg RAE | 300 mcg RAE |
| 4-8 YEARS | 400 mcg RAE | 400 mcg RAE |
| 9-13 YEARS | 600 mcg RAE | 600 mcg RAE |
| 14-18 YEARS | 900 mcg RAE | 700 mcg RAE |
| 18+ YEARS | 900 mcg RAE | 700 mcg RAE |
Also Read: Juice for Diabetics: What the Research Says About Blood Sugar and Beverages
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Our food provides us with all the essential vitamins and minerals for the proper functioning of our body. These ensure that metabolic processes work correctly. The best way to obtain essential vitamins and minerals is through a balanced, healthy diet. If that doesn’t suffice, then supplements are recommended. The information about these vitamins and minerals can seem too much to comprehend. We bring you a simplified list of the essential vitamins and minerals that your body needs.
It is needed for healthy sight, skin and hair. Vitamin A also ensures the proper growth of the body. It is essential for pregnant women as it prevents maternal mortality. It is found abundantly in carrots, citrus, melons and sweet potatoes.
Vitamins, minerals and micronutrients are very essential for various bodily functions, including maintenance of health, metabolism and healthy tissues. If you encounter some symptoms of deficiency of any of these essential elements, always consult a physician and start taking supplements.
Dr. Ashish Bajaj, M.B.B.S., M.D.
These are needed for immunity, for producing energy, proper neural health, supple skin and iron absorption. Whole grains, pulses, beans, bananas and peppers.
Vitamin C is rich in antioxidants, strengthens blood vessels, provides elasticity to the skin and improves iron absorption. Citrus fruits, peppers, grapefruits, cantaloupe, kiwi, strawberries and guava are abundant in this vitamin.
This vitamin is needed for a healthy skeletal system. It regulates the calcium and phosphate quantities in the body. Spending some time in the sun daily is known to boost vitamin D levels in the body. Mushrooms are another excellent source of this vitamin.
Adding to the blog Vitamin H or biotin is very important for skin , nails and hair health and among the minerals selenium is also important as deficiency produces keshans disease. Zinc is a important mineral for children.
Dr. M.G. Kartheeka, MBBS, MD
This is a vital antioxidant and is essential for healthy skin, eyes and a robust immune system. It reduces the risk of developing dementia. Almonds, sunflower seeds and tomatoes are excellent sources of this vitamin.
The blood cannot clot without the presence of this vitamin. It helps in wound healing and for healthy bones. A balanced diet ensures that a sufficient quantity of vitamin K is maintained. Leafy greens, broccoli and kale are good sources of vitamin K.
It helps in the formation of red blood cells and reduces the risk of neural defects in the foetus, therefore is vital for pregnant women. Deficiency can lead to anaemia. Leafy greens, asparagus, beans, citrus, lentils, nuts and beetroot are good sources of folic acid.
Commonly searched products containing multivitamins:
| Product | Price |
| Neurobion Forte Tablet 30’s | ₹29.5 |
| Neurobio Forte Strip of 10 Tablets | ₹8.95 |
| Besosules Strip of 20 Capsules | ₹38.82 |
| Becosules Z Strip of 15 Capsules | ₹26.7 |
| Becosules Z Strip of 20 Capsules | ₹39.07 |
| Zincovit Strip of 15 Tablets (green) | ₹89.25 |
| Zincovit Strip of 15 Tablets (red) | 89.25 |
| Zincovit Tablet 10’s | ₹76.5 |
| Beplex Forte Strip of 20 Tablets | ₹33.05 |
Get your dose of vitamins with our LivEasy Multivitamin Family, Grab now!
Iron is needed to maintain healthy blood and to build muscles naturally. Deficiency causes anaemia. Very high doses can be lethal. Leafy greens, soybeans, cereal, beans, lentils and pumpkin have a high amount of iron content.
Calcium is needed for proper muscle contraction, sharp teeth and bones and flexibility. Too much can prohibit iron absorption in the body. Good sources of calcium are dairy products and tofu.
Zinc is needed for proper growth, good immunity, and fertility. Beans, cashews and dark chocolate are rich in zinc.
Phosphorus helps in maintaining healthy bones and energy production.
Magnesium is also needed for energy production and strong bones. It helps release parathyroid hormones.
Also Read: What is Biotin? Your Comprehensive Guide to Understanding Its Role and Benefits
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Vitamin A deficiency signs are a common problem worldwide. Vitamin A is an essential fat-soluble vitamin needed by the body in adequate quantities to perform vital bodily functions. Typically stored in the liver, this essential vitamin is also a potent antioxidant and plays a crucial role in:
