Healthy Foods and Vitamins

Vitamins Necessary for the Body

Vitamins are organic compounds that are important to the human body and are vital nutrients necessary to carry out the body’s vital functions.

They are compounds that are not synthesized within the organism or are manufactured in small quantities, and must be obtained from external sources of nutrition.

Vitamins necessary for the body

Vitamins are generally divided into two basic types:

soluble vitamins. With fat and water-soluble vitamins.

Vitamins Necessary for the Human Body and their Vital Functions


The human body needs thirteen types of vitamins necessary to carry out its vital functions. Among these are four fat-soluble vitamins that are absorbed in the intestine with the help of fat and can be stored in the body for six months, and nine water-soluble vitamins that are relatively not stored in the body and must be replaced.

Continuously, the following is a breakdown of these vitamins with the basic function of each of them:

Fat-soluble vitamins

Vitamin A: It consists of carotene, which is responsible for transmitting light to the retina. Its deficiency causes night blindness. Among its most famous sources are eggs, cod liver oil, and carrots.

Vitamin D: It is necessary for the binding of calcium to the bones, and its deficiency causes osteomalacia in the elderly and rickets in children. It is synthesized by converting cholesterol in the body into vitamin D through sunlight.

Vitamin E: It is considered an antioxidant, and its deficiency causes anemia, and one of its most important sources is spinach.

Vitamin K: It is an essential factor in the formation of substances that clot blood, and its deficiency causes bleeding, and its most important sources are leafy vegetables.

Water-soluble Vitamins

Vitamin C: Also called ascorbic acid, it is important in the formation of collagen, and its deficiency causes scurvy and weak capillaries. One of its most important sources is oranges, and it is also used in treating colds.

Vitamin B1: It is called thiamine, and it is an enzyme that stimulates metabolism, and the symptoms of its deficiency cause beriberi disease. Thiamine is abundant in rice and legumes.

Vitamin B2: Riboflavin is abundant in dairy products. It is a cofactor for enzymes that catalyze chemical reactions within the body, and its deficiency causes inflammation of the lining of the mouth and skin.

Vitamin B3: or what is known as niacin, is a cofactor for enzymes in the metabolism process. Its deficiency results in skin inflammation and digestion problems.

Vitamin B5: It is included in the composition of some compounds that help in the decomposition of fatty acids and the formation of cholesterol. It is considered an alternative to cortisone, and affects the secretions of the adrenal gland.

Vitamin B6: A cofactor for enzymes and is found in fish and vegetables. Its deficiency causes dermatitis and anemia.

Vitamin B9: or folic acid, which is necessary in the synthesis of DNA, and is frequently used in the early periods of pregnancy. It is available in legumes, especially peas, and its deficiency causes anemia.

Vitamin B12: It is also considered one of the basic factors in the synthesis of DNA. It is found in meat and eggs, and its deficiency causes anemia, general weakness, and depression.

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Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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