7 Vitamins Essential for Health: Benefits, Deficiency Symptoms & Sources

Vitamins Essential

Vitamins are vital to our overall health, and the lack of specific vitamins can lead to severe diseases and health problems. In this article, we’ll go over the top 7 vitamins that our bodies need for health and well-being, what benefits they bring, what deficiencies can occur, and where to source them.

Vitamin A

Vitamin A is incredibly important for the health of our eyes and skin, as well as our immune system. Having too little can result in night blindness and dry skin, etc. Vitamin A can be found in foods such as sweet potatoes, kale, eggs, and carrots, as well as dietary sources such as cod liver oil and fish oil.

Vitamin B

The Vitamin B family is quite expansive, with 8 B vitamins in total, such as thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Individually, they each play an important role in the body – B1 helps metabolize food and turn it into energy, B2 with antioxidant protection, and B3 and B6 to aid in the production of neurotransmitters in the brain. These vitamins can be sourced from grains, legumes, fruits, nuts and dairy.

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Vitamin C

Vitamin C is an essential vitamin for the formation of collagen, and is also an excellent antioxidant for protecting the body from environmental factors. Deficiency of vitamin C can lead to a weakened immune system, broken blood vessels, and even poor wound healing. Good sources of vitamin C are oranges, broccoli, kiwi, bell peppers, and papaya.

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Vitamin D

Vitamin D is largely found in sunlight, but is also present in some foods such as egg yolks, mushrooms, and fish. Its main job in the body is to regulate calcium and phosphate, which are both needed for strong and healthy bones. Vitamin D deficiency can cause weak or soft bones, as well as fragile hair, among other issues.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect cell membranes from being infiltrated by free radicals. It can be found in almonds, sunflower seeds, and olive oil, and deficiencies can cause weakened muscles and nerve damage.

Vitamin K

Vitamin K is essential for healthy bones, and it also helps with blood clotting. Dark leafy greens like spinach and kale are a great source of vitamin K. Deficiency can lead to increased risk of bleeding or bruising.

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Vitamin B9

Vitamin B9, also known as folate, helps produce new cells, aids in preventing anaemia, and is especially important for pregnant women. It can be found in various legumes such as chickpeas, soybeans, and lentils. Deficiency often manifests in fatigue, nausea, and irritability.


It is essential that everyone consumes all 7 of these vitamins in order to maintain overall health and prevent potential deficiency symptoms. Of course, it’s always best to get your vitamins from natural food sources, but for those who are deficient of any of these vitamins, consulting a doctor or dietitian for a supplement is also an option.

Keywords: vitamins, vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, vitamin K, vitamin B9, health, immunity, antioxidant, deficiency, sources, food sources, supplement.

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