TOP 10 Vitamins And Benefits

Vitamins are organic compounds that are required by an organism as important nutrients.

Below are the top 10 vitamins and benefits:

Vitamin A:

Vitamin A is also known as retinol. It helps in keeping the immune system strong by playing an important role in the development of the mucous membrane. Its main function is to ensure a healthy vision.

Vitamin A is also important in growth of bones.

It is found in carrots, sweet potato and turnips among others.

Vitamin B1 :

Vitamin B1 is also known as Thiamine. Its main purpose is to enable your body to utilize the carbohydrates you take for energy. Vitamin B1 also promotes a nervous system that is healthy by helping to maintain proper transmission of nerve in cells.

It is found in sunflower seeds, lentils, black beans and yellow fin tuna.

Vitamin B2:

Vitamin B2 helps the body to process and break down proteins, fats and carbohydrates. It also promotes a skin complexion that is healthy. This vitamin is found in milk and a calf’s liver.  It is also known as riboflavin.

Vitamin B3:

Vitamin B3 is also known as Niacin. It plays an important role in production of energy in the body. It also promotes a healthy nervous system as well as a healthy digestive system.

Vitamin B3 is found in chicken breast meat, turkey breast, halibut and yellowfin tuna.

Vitamin C:

Vitamin C plays a very big role in helping to fight a cold because it has antioxidant properties .

These properties also help to keep the immune system free from radicals that you may encounter.

It also helps in maintaining of proper connective tissues in the tendons and cartilage .

Vitamin C is found in papaya, strawberries and sprouts among others.

Vitamin D:

Vitamin D helps in the absorption of phosphorous and calcium and therefore ensures that your bones become strong and healthy. Your body manufactures it when it is exposed to enough direct sunlight.

It is found in whole eggs, milk and salmon among others.

Vitamin E:

Vitamin E helps in promoting an immune system that is healthy. It also plays an important role in repairing of tissues of the body and will help with blood flow.

It is found in olives, Sunflower seeds and spinach among others.

Vitamin K:

Vitamin K is important in ensuring that your blood clots when you cut yourself. The main source of this vitamin is kale but it can also be found in spinach, broccoli and Brussels sprouts among others.


This vitamin allows your body to maximally utilize other nutrients .

It also helps to maintain the supply of red blood and is therefore very important for individuals participating in frequent physical activities.

Biotin is found in low amounts in foods such as almonds, Swiss chard and liver among others.

Folic Acid:

Folic acid helps in preventing tube birth defects and is therefore essential for females who are trying to get pregnant or those who are expectant. It also prevents anemia and helps in reproduction of new cells in your body.

Folic acid is found in spinach, pinto beans and asparagus.