Vitamins & Health
Select Vitamin
Vitamin A provides the required stimulation for vision in the retina and is also required for growth, reproduction and the maintenance of life.It prevents eye diseases, aids in the secretion of gastric juices and digestion of protein. It also plays a vital role in preventing skin infections and promotes healthy hair, teeth and gums.
Rich Food Sources
Vitamin content in mcg per 100gm
Carrots
Mangoes, ripe
Parsley
Persimmon
Spinach
Apricots, fresh
Sweet Potatoes
Oranges
Broccoli
Raspberries
Cooked calf's liver
Liver sausage
Butter
Cow's Milk
12000
2800
7000
2200
5600
2200
4000
1200
2000
1200
40000
2500
850
420
Vitamin B1 protects the heart muscle, stimulates brain action, plays an important role in the normal functioning of the entire nervous system and improves peristalsis to prevent constipation. It also helps to maintain the normal red blood count, improves circulation and promotes a healthy skin. It also reduces fatigue, increases stamina, and prevents premature ageing and senility by increasing mental alertness. It is more potent when combined with other B vitamins rather than when used separately.
Rich Food Sources
Vitamin content in mg per 100gm
Wheat whole
Milk, cow's
Rice, raw home pounded
Egg hen's
Rice, milled
Mutton
Bengal gram dhal
Liver, sheep
Almonds
Groundnut
0.45
0.05
0.21
0.10
0.06
0.18
0.48
0.36
0.24
0.90
Vitamin B2 is essential for growth, general health and normal tissue maintenance. It functions as a part of a group of enzymes which are involved in the metabolism of carbohydrates, fats, and proteins. It helps in functioning of nervous system, prevents constipation, promotes a healthy skin, nails, hair and strengthens the mucous lining of the mouth, lips, and tongue. This vitamin helps to alleviate eye strain and also helps in counteracting the tendency towards glaucoma.
Rich Food Sources
Vitamin content in mg per 100gm
Liver, sheep
Whole cereals
Milk, cow's
Milled cereals
Egg, hen
Pulses
Meat
Leafy veg
1.7
0.10-0.16
0.19
0.03-0.08
0.4
0.21-0.32
0.14
0.15-0.30
Vitamin B3 is important for proper blood circulation, healthy functioning of the nervous system and maintains the normal functions of the gastro-intestinal tract. It helps to maintain a healthy skin and dilates the blood capillary system. It also maintains mental and emotional well-being.
Rich Food Sources
 
Meat and fish are better sources of vitamin B3 than plant products. Foods of animal origin rich in this vitamin are sheep liver, lean meats, prawns, pork, and cow's milk. Vegetarian sources rich in this vitamin are rice bran, rice, wheat, groundnuts, sunflower seeds, almonds, and chilgozas; and green vegetables like turnip and beet greens, and the leaves of carrots, colocasia, and celery. Yeast and bran are good natural sources of this vitamin but the removal of the bran in the milling of wheat reduces the Vitamin B3 content of white-wheat flour to a low level.
Vitamin B5 plays a vital role in the metabolism of carbohydrates, fats, proteins and in the synthesis of amino acids and fatty acids. It is essential for the formation of porphyrin and the pigment portion of the haemoglobin molecule of the red blood cells. It stimulates the adrenal glands and increases production of cortisone and other adrenal hormones. It improves nervous system and prevents premature ageing. It also provides protection against any damage caused by excessive radiation.
Rich Food Sources
 
The best sources are yeast, liver, eggs, peanuts, mushrooms, split peas, soya beans and soya bean flour. About one-half of the pantothenic acid is lost in the milling of grains. Fruits are relatively poor sources of this vitamin.
Rich Food Sources
Vitamin content in mcg per 100gm
Dried brewer's yeast
Pig's kidney
Yeast extract
Eggs
Wheat germ
Wholemeal bread .
Fatty fish
Milk, cheese and yoghurt
80
32
27
25
12
6
5
2
Vitamin B9 in combination with Folic acid is essential for the formation, maturation and multiplication of red blood cells. It is necessary for the growth and division of all body cells, including nerve cells. It also produces nucleic acids, RNA (ribonucleic acid) and DNA (deoxyribonucleic acid) that carry hereditary patterns. Folic acid helps in the building of antibodies which prevent and heal infections. It is essential for the health of skin, hair and to prevent premature greying of the hair. It is important for a woman to have enough folate/folic acid in her body both before and during pregnancy for proper cell growth and development of the embryo
Rich Food Sources
 
Bengal gram and green gram are rich in folic acid. Green vegetables such as Lima Beans, Asparagus, Avocado, Peas, Artichoke, Spinach, Squash-winter, Broccoli, Squash-summer Corn, Sweet potato, Kale, Potatoes, Carrots, Onions, Green Pepper, It is also found in Peanuts, Sunflower Seeds, Chestnuts, Walnuts, Pine Nuts/Pignolias, Filberts/ Hazelnuts, Pistachios, Almonds, Cashews, Brazil Nuts, Pecans, Macadamias & Pumpkin Seeds.
Vitamin B12 like vitamin B6 is essential for the production, regeneration of red blood cells and for the proper functioning of the central nervous system. It improves concentration, memory, balance and relieves irritability. It promotes growth and increases appetite in children. Vitamin B12 and folic acid are necessary for the immune cells made in the bone marrow to mature into active disease-fighters.
Rich Food Sources
Vitamin content in mcg per 100gm
Pig's liver
Fatty fish
White fish
Beef
Eggs
Cheese
Chicken
Milk
25
5
2
2
2
1
0.5
0.3
Vitamin C has significant functions in the formation of collagen, a protein substance that cements the cell together. Failure to synthesise collagen results in delayed healing of wounds. Vitamin C provides a clear skin, a fresh complexion and healthy gums and teeth. This vitamin is necessary for maintenance of bones and proper functioning of the adrenal and thyroid glands. It also promotes healing and protects against all forms of stress - physical and mental. It plays a significant role as an antioxidant thereby protecting body tissue from the damage of oxidation.
Rich Food Sources
Vitamin content in mg per 100gm
Raw red peppers
Brussels sprouts
Parsley
Green peppers (raw)
Tomato puree
Kiwi fruit (raw)
Strawberries (raw)
Raw cabbage
Orange juice
Mangoes, ripe
French fries
280
200
150
100
100
98
60
49
33
16
11
Vitamin D is most essential vitamin for preventing rickets, defective bone formation, disturbance of calcium utilisation in the body. It assists in the assimilation of calcium, phosphorus and other minerals in the digestive tract and necessary for the healthy functioning of the parathyroid glands which regulate the calcium level in the blood during infancy and adolescence for the proper formation of teeth and bones. Good supply of Vitamin D during pregnancy benefits the mother and helps to ensure the satisfactory future development of the child.
Rich Food Sources
Vitamin content in mcg per 100gm
Cod-liver oil
Shark-liver oil
Halibut-liver oil
Eggs
Ghee (Clarified Butter)
Butter
175
50
100
1.5
2.5
1
Vitamin E protect the functioning of cells and the intracellular processes and oxygenates the tissues and reduces the need for oxygen intake. It is essential for normal reproductory functions, fertility and physical vigour. It prevents unsaturated fatty acids, sex hormones, and fat-soluble vitamins from being destroyed in the body by oxygen. It strengths both tissues, nerves, dissolves blood clots and also prevents their formation. It also prevents the formation of excessive scar tissues and essential for prevention of heart disease, asthma & arthritis. Vitamin E improves skin moisturization, softness, smoothness and also provide modest photoprotection.
Rich Food Sources
Vitamin content in mg per 100gm
Wheat germ oil
Soya bean oil
Sunflower oil
Almonds
Walnuts
Cashew nuts (dry roasted)
Shrimps
Brown Rice
190
87
27
24.6
19.6

11
6.6
2
Vitamin K is essential for the prevention of internal bleeding and haemorrhages. This vitamin is important for the normal functioning of the liver. It involves in the energy producing activities of the tissues particularly those of the nervous system and aids in reducing excessive menstrual flow in women.
Rich Food Sources
Vitamin content in mcg per 100gm
Cauliflower
Brussels sprouts
Broccoli
Lettuce
Spinach
Pig's liver
Tomatoes
Cabbage
String beans
Lean meat
3600
800
800
700
600
600
400
400
290
100
Vitamin B6 aids in food assimilation, protein and fat metabolism especially in the metabolism of essential fatty acids. It activates many enzymes and enzyme systems. It is involved in the production of antibodies which protect against bacterial diseases. It helps in the healthy functioning of the nervous system and brain. It is also essential for the normal reproductive process and healthy pregnancies.

This vitamin prevents nervous and skin disorders, provides protection against a high cholesterol level, certain types of heart disease, diabetes and tooth decay. It regulates the balance between sodium and potassium in the body which is vitally important for normal body functions.

Rich Food Sources
 
Yeast, sunflower seeds, wheat germ, soya beans and walnuts are the richest sources of vitamin B6 (pyridoxine) among plant foods. Lentils, lima beans are other sources of vitamin B6. Raw foods contain more of this vitamin than cooked foods.