Eat Healthy

Essential Vitamins and Their Uses

Vitamins are organic compounds your body needs to perform all of its essential functions. These compounds are essential for tissue growth and metabolism regulation. They also play a crucial role in helping your body maintain a healthy immune system. Additionally, vitamins facilitate energy production, blood clotting and other functions. It is preferable to meet your vitamin needs from food as opposed to dietary supplements.

Vitamin A

What It Does: Vitamin A is required for organ function as well as healthy eyes, teeth and skin. It keeps your heart, lungs, liver and other organs working properly. Also called beta-carotene, it’s important for reproductive and immune system health.

Natural Sources: This fat-soluble vitamin is found in carrots, sweet potatoes and cantaloupe melons.

Vitamin C

What It Does: Also known as ascorbic acid, vitamin C boosts the immune system. This water-soluble vitamin increases iron absorption from plant-based foods and supplements. Since it’s an antioxidant, vitamin C protects our cells from damaging free radicals. It also aids in wound healing by helping our body produce collagen.

Natural Sources: You can get vitamin C from citrus fruits and juices, kiwi fruit, red and green peppers, strawberries and broccoli.

Vitamin B-12

What It Does: This is one of the most important essential vitamins. It helps your body in red blood cell formation. Moreover, it is very important for proper nervous system and brain function.

Natural Sources: Chicken, fish, eggs and fortified cereals are some rich sources of Vitamin B-12

Vitamin D

What It Does: This vitamin is important for bone and colon health. It builds strong bones by helping our body absorb calcium from food and supplements. It also boosts the functioning of the immune system.

Natural Sources: The best way to increase vitamin D in our body is by spending time in the Sun. Known as the “sunshine vitamin”, most of the vitamin D our body gets is absorbed from the sun through our skin.

Vitamin E

What It Does:
It protects our cells from free radicals, boosts our immune system and helps prevent blood clots.

Natural Sources: Almonds are rich in Vitamin E. You can also fill up on other nuts, spinach, sunflower seeds and tomatoes to reap the benefits.

Vitamin K

What It Does:
It is required for blood coagulation, the process by which blood clotting happens. Vitamin K also helps in proper bone development.

Natural Sources: Leafy greens are the best natural sources of Vitamin K. Make sure you’re eating lots of kale, spinach and broccoli.


What It Does:
This mineral that plays an important role in immune function. It is essential for normal growth and development during pregnancy and childhood.

Natural sources:
Good Zinc sources include Spinach, cashews, beans and dark chocolates. Vegetarians may need supplements since the zinc found in plant-based foods is less available to the body than that found in meat and fish.


The priority, in this blog, is to supply the reader with clear and unambiguous information. However, neither The New Me nor Gagan Dhawan makes promises, or guarantees regarding the completeness of the information found here. The content is not a replacement for advice of a licensed professional. The opinions expressed in this blog are solely that of the writer’s.

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