Most people today depend on vitamins to give them all the necessary elements to keep the body working at its optimum. The dependency on vitamins is mainly due to the fact that there is often no time for a person to stop and have a well-balanced meal and a lot of food choices today definitely do not make up the complete vitamin body needs.


Vitamins are essential nutrients, which are part of a process that helps to release energy from foods to keep the skin, nerves and red blood cells in constant rejuvenation.


The two types of vitamin groups are categorized as fat-soluble vitamins and water-soluble vitamins.

The fat-soluble vitamins are vitamins A, D, E, and K and they are all usually found in the fat content in foods. Sources of these may also be found in food items such as vegetable oils, nut, egg yolk, fish oil, whole grains and deep green leafy vegetables.


The water-soluble vitamins come in the form of vitamin the B complex and C.

The B Vitamin complex is made up of (B1) thiamin, (B2) riboflavin, (B3) niacin, (B5) Pantothenic acid, (B7) biotin and B6, B12 and folic acid. All of which are all what the body needs to carry out specific functions ensuring optimal function of all the body systems.


Vitamin consumption has not yet reached the ideal where anyone and everyone is able to get the body’s daily needs on a regular basis, some of the reasons for this include inappropriate diet plans, a lack of nutritional food, a lack of availability of fresh food produce such as fresh vegetables and fruits, consumption unhealthy food items (that actually rob the body of vitamins).


Vitamin deficiencies can contribute to a host of diseases and also the lack of total optimum body functions. Some clear and sadly common signs of deficiency can be seen with an inability to function efficiently with mental alertness or sharpness, the lack of want to physically exert oneself, and the presence of frequent tired spells.


Some of the people at high risk of vitamin deficiencies are the elderly, adolescents, young or pregnant and lactating women, alcoholics, smokers, vegetarians, people fasting or on dietary interventions, laxative abusers, users of contraceptives, people on medication for chronic diseases, and people with specific disorders of the gastrointestinal tract.


In addition to the above group people who live hectic lifestyles or those who perform little physical activity will most likely suffer from vitamin deficiencies.


What each vitamin does and where you can find it


Vitamin A – plays a role in improving eyesight and maintaining healthy skin conditions. It can be sourced from eggs, milk, apricots, spinach and sweet potatoes.


Vitamin B complex – These generate energy that the body needs for daily functions and it also actively participates in making red blood cell that carries the oxygen throughout the body system.

These can be sourced from wheat, oats, fish, seafood, leafy greens, milk, yogurt, beans and peas.


Vitamin C – this vitamin helps to strengthen the gums and muscles, while also helping to heal wounds and overcome infections. It can be sourced from tomatoes, cabbages, broccoli and strawberries.


Vitamin D – strengthens the bones and teeth and also aids in the absorption of calcium. It can be found in fish, egg yolk, and some dairy products.


Vitamin E – takes care of the lung functions and also helps in the formation of red blood cells. It can be found in nuts, leafy greens, oats, wheat and milk.