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Everything You Need To Know About Essential Vitamins

by Janani

Essential Nutrients

The human body, to carry out its functions, produces many nutrients. These nutrients are called Non-Essential nutrients. However, there are some nutrients that the body needs for its daily needs but cannot synthesize on its own (or cannot synthesize adequate quantities). These nutrients are called essential nutrients. Because our body cannot make these nutrients independently, we must get them through dietary sources or supplements.

Below are the six groups of essential nutrients & each of these plays a vital role in keeping us healthy & strong.

  1. Vitamins
  2. Minerals
  3. Amino acids
  4. Fatty acids
  5. Choline
  6. water

Let us talk about vitamins in detail in this article.


Vitamins are organic compounds, .i.e, derived from living matter, that our body needs in small quantities for the proper functioning of its metabolism. We should include fresh fruits and vegetables, fish and eggs, whole grains & low-fat milk in our diet to get the essential vitamins naturally into our body.

List of vitamins

There are 13 vitamins in total.

  • Vitamin A,
  • Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12 (Together called as B Complex)
  • Vitamin C,
  • Vitamin D,
  • Vitamin E,
  • Vitamin K

Are you wondering why there are no vitamins with alphabets between E & K? The reason that the set of vitamins skips directly from E to K could be due to any of the following reasons.

  • Reclassification over time
  • discarded as false leads
  •  Renamed due to their relationship to vitamin B, which became a complex of vitamins.

These 13 vitamins are classified as either water-soluble (B complex, C) or fat-soluble(A, D, E, and K). Water-soluble vitamins dissolve easily in water and readily excreted from the body. Fat-soluble vitamins need lipids (fats) for our body to absorb these vitamins.

Uses & Sources of each vitamin:

#1 Vitamin A


Vitamin A plays a significant role in maintaining vision, immune function, cellular communication & reproduction systems.

Top 5 natural sources of vitamin A (Non Veg)

  1. Turkey Liver
  2. Beef Liver
  3. Fish Liver
  4. Pork Liver
  5. Chicken liver

Top 5 natural sources of vitamin A (Veg)

  1. Ghee
  2. Sweet Potato
  3. Carrot
  4. broccoli
  5. Spinach

#2 B Complex


B Complex vitamins are the building block of a healthy body and benifits various body functions. The list includes

  • Increases energy levels,
  • healthy brain function
  • promotes cell metabolism,
  • healthy appetite & digestion
  • Muscle tone & hormone balance

Top 10 natural sources of B Complex

  1. Wild Salmon
  2. Boiled Eggs
  3. Milk 
  4. Beef & Beef Liver
  5. Avocado, 
  6. Bananas 
  7. Chickpeas, 
  8. Leafy Greens, 
  9. Fortified nutritional yeast
  10. Fortified cereal

#3 Vitamin C


Vitamin C is an excellent antioxidant that can rejuvenate the human body’s natural defenses & boost immunity. Vitamin C is essential for many body functions, including proper wound healing, development and repair of all body tissues, maintenance of bones & teeth, absorption of iron.

Top 10 natural sources of Vitamin C

  1. Citrus fruits
  2. Kakadu plum
  3. Indian gooseberry
  4. Guava
  5. Blackcurrant
  6. Red bell peppers
  7.  Broccoli
  8. Garlic
  9. Ginger
  10. Kiwifruit

#4 Vitamin D


Vitamin D is responsible for regulating calcium, magnesium, and phosphate levels, which are essential nutrients for keeping our bones, teeth, and muscles healthy.

Vitamin D is the only essential vitamin that our body produces when exposed to sunlight. However, up to 50% of the world’s population may not get enough sun, resulting in vitamin D deficiency. So here we are, listing the top 5 dietary sources that are rich in vitamin D.

Top 5 natural sources of Vitamin C

  1. Salmon
  2. Cod liver oil
  3. Canned tuna
  4. Egg yolks
  5. Mushrooms

#5 Vitamin E


Vitamin E is a powerful antioxidant and can help protect cells from the damaging effects of free radicals, resulting in longer cell life. Vitamin E is also involved in immune function, gene expression, cell signaling, and other metabolic processes.

Few believe that Vitamin E benefits the skin, but as far as we know, there is no clinical evidence for the same

Top 5 sources of Vitamin E

  1. Wheat germ oil
  2. Hazelnut oil
  3. Canola oil
  4. Sunflower oil
  5. Almond oil

#6 Vitamin K


The human body needs Vitamin K to produce prothrombin, which helps prevent blood clotting, improve bone metabolism, regulate blood calcium levels, and prevent excessive bleeding.

Best sources of vitamin K

  • Green leafy vegetables – such as broccoli and spinach.
  • Vegetable oils
  • Cereal grains
  • Poultry and eggs

Reference: Wikipedia
Featured Image credits: Freepik

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1 comment

Derek Tregoning May 26, 2021 - 8:21 pm

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cousin. I am not sure whether this post is written by him as no one else know such detailed about my problem.

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