Everything You Ever Wanted To Know About Vitamins-Benefits, Sources, Required Amount, And What Can Destroy Them

Your body is a machine that would cease to function if not for the vitamins that keep it well-oiled. Different people tend to consume vitamins through different means-some follow balanced diets while others resort to numerous supplements. Though people are aware of the necessity of vitamins, many lack the medical knowledge about further details like the right sources, the required quantity and the right way to consume them. Here is a complete guide on what you need to know about these wonder-nutrients.

1. Vitamin A

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Benefits

Vitamin A is responsible for sharp eye-sight, healthy hair, strong nails, youthful skin, and strong bones.
Best Sources: Foods rich in vitamin A include carrots, cottage cheese, eggs, milk, fish, liver, citrus fruits, and spinach.
Recommended Amount: You require about 0.4 -1 mg of vitamin A per day.
What Can Destroy Them: Preserving these foods for a long time or cooking them in high temperatures can break down the vitamin A content in them.

2. Vitamin B1

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Benefits

Vitamin B1 is responsible for a sharp brain, efficient digestion, strong muscles, sound sleep, and a healthy heart.
Best Sources: Foods rich in vitamin B1 include nuts, buckwheat, wheat-grass, legumes, brewing yeast, and pork.
Recommended Amount: You require about 1.3-2.6 mg of vitamin B1 per day.
What Can Destroy Them: Cooking these foods for a long time, drinking coffee while consuming them, or adding salt while cooking can break down the vitamin B1 content in them.

3. Vitamin B2

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Benefits

Vitamin B2 is responsible for sharp eye-sight, quick cell-regeneration, and strong muscles.
•Best Sources: Foods rich in vitamin B2 include almonds, cottage cheese, eggs, milk, yeast, buckwheat, mushrooms, and meat.
•Recommended Amount: You require about 1.3-3 mg of vitamin B2 per day.
•What Can Destroy Them: Exposing these foods to light for a long time can break down the vitamin B2 content in them.

4. Vitamin
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B5

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Benefits

Vitamin B5 is responsible for a calm and cheerful mind, efficient memory, quick recovery from diseases, a healthy heart, and strong blood vessels.
•Best Sources: Foods rich in vitamin B5 include meat, egg yolk, dairy products, legumes, caviar, oatmeal, chicken, yeast, rice, buckwheat, nuts, and broccoli.
•Recommended Amount: You require about 5 mg of vitamin B5 per day.
•What Can Destroy Them: Repeatedly freezing these foods can break down the vitamin B5 content in them.

5. Vitamin B6

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Benefits

Vitamin B6 is responsible for an efficient nervous system, strong blood vessels, and an energetic body.
Best Sources: Foods rich in vitamin B6 include sprouts, cereal, green salads, bananas, walnuts, cabbage, wheat bran, sprouted wheat, salmon, and meat.
Recommended Amount: You require about 1.6-2 mg of vitamin B6 per day.
What Can Destroy Them: Exposing these foods to light for a long time can

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break down the vitamin B6 content in them.

6. Vitamin B12

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Benefits

Vitamin B12 is responsible for an efficient memory, strong immunity, a healthy digestive tract, and weight maintenance.
Best Sources: Foods rich in vitamin B12 include spinach, kelp, oysters, soybeans, egg yolk, cheese, and different types of meats.
Recommended Amount: You require about 2-5 mg of vitamin B12 per day.
What Can Destroy Them: Exposing these foods to light for a long time can break down the vitamin B12 content in them.

7. Vitamin C

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Benefits

Vitamin C is responsible for healthy and glowing skin, strong immunity, healthy nails, shiny hair, and happy thoughts.
Best Sources: Foods rich in vitamin C include citrus fruits, dill, kiwi fruit, asparagus, cauliflower, sea buck-thorn, peas, beans, and radish.
Recommended Amount: You require about 70 mg of vitamin C per day.
What Can Destroy Them: Cooking these foods can

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break down the vitamin C content in them.

8. Vitamin D

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Benefits

Vitamin D is responsible for strong bones, happy thoughts, immunity to common cold, a healthy heart and blood vessels, clotting of blood, and detoxification.
Best Sources: Foods rich in vitamin D include butter, cottage cheese, cheese, egg yolk, seafood, potatoes, beef, and vegetable oils.
Recommended Amount: You require about 2-5 mg of vitamin D per day.
What Can Destroy Them: Cooking these foods in an alkaline environment can break down the vitamin D content in them.

9. Vitamin E

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Benefits

Vitamin E is responsible for an energetic body and mind, efficient reproductive system, and good immunity.
Best Sources: Foods rich in vitamin E include liver, meat, pumpkin seeds, olive oil, butter, dairy products, and nuts.
Recommended Amount: You require about 30-50 mg of vitamin E per day.
What Can Destroy Them: Preserving these foods

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for a long time can break down the vitamin E content in them.

10. Vitamin K

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Benefits

Vitamin K is responsible for quick recovery from injuries, clotting of blood, and regulating the production of prothrombin in blood.
Best Sources: Foods rich in vitamin K include rose hips, cabbage (including red cabbage), spinach, nettles, strawberries, carrots, green tea, kelp, parsley, and tomatoes.
Recommended Amount: You require about 1-2 mg of vitamin K per day.
What Can Destroy Them: Cooking these foods for a long time or prolonged exposure to light can break down the vitamin K content in them.