A deficiency of micronutrients or vitamins is a major global health issue. Nearly 2 billion people are suffering from any type of vitamin deficiency in the world. In India, 76% of the population suffers from vitamin D deficiency and insufficiency as per a Pan-India study which was published in May 2022. In today’s busy world, most people are not getting the right food to eat daily. That’s where the multivitamins can be taken.
Multivitamins are a combination of multiple and different vitamins that are commonly present in any food and natural sources. Multivitamins are supplements to the food which you eat. It can increase our wellness goals. It should be kept in mind; multivitamins are not a replacement for any food item or any medicine. It generally fills the gap in nutrients and provides a strong health boost to people who lack certain nutrients.
Here are 13 vitamins that are needed by our body:
- Vitamin A: It is a nutrient that is important for vision, growth, and immunity. Vitamin A deficiency can cause night blindness and keratomalacia. Carrots, spinach, sweet potatoes, cheese, eggs, and milk contain vitamin A.
- Vitamin B1: It enables the body to produce various enzymes which help in breaking down blood sugar. Usually, beriberi disease is caused by a vitamin B1 deficiency. Yeast, cereal grains, cauliflower, potatoes, oranges, liver, and eggs contain vitamin B1.
- Vitamin B2: It helps in cell growth, development, and functions in the body. Vitamin B2 deficiency can cause inflammation of the lips and fissures in the mouth. Bananas, okra, cheese, milk, yogurt, egg, and fish contain vitamin B2.
- Vitamin B3: It is used by our body to metabolize food and turn it into energy. Vitamin B3 deficiency can cause pellagra which can lead to stomach upset and diarrhea. Chicken, beef, tuna, salmon, eggs, tomatoes, green leaf, nuts, and tofu contain vitamin B3.
- Vitamin B5: It produces energy by the breakdown of fats and carbohydrates, manufactures red blood cells, and regulates the production of hormones in the adrenal glands. Vitamin B5 deficiency can generate symptoms like paranesthesia in the body. Yogurt, avocados broccoli, and meat contain vitamin B5.
- Vitamin B6: It is used for the development of the brain normally and to keep the nervous system and immune systems healthy. Vitamin B6 deficiency can cause anemia and peripheral neuropathy. Bananas, squash, nuts, and beef liver contain vitamin B6.
- Vitamin B7: It is essential for the functioning of the nervous system and liver metabolism. Vitamin B7 deficiency can cause dermatitis and inflammation of the intestine. Liver, broccoli, spinach, and cheese contain vitamin B7.
- Vitamin B9: It is used for the growth and function of cells and the formation of red blood cells. Vitamin B9 deficiency can lead to anemia and increases the risk of heart disease. This deficiency is commonly found in pregnant women and lactating women. Leafy vegetables, legumes, peas, and sunflower seeds contain vitamin B9.
- Vitamin B12: It is essential for a healthy nervous system, red blood cell formation, and the production of DNA. Vitamin B12 deficiency can lead to neurological problems and anemia. Fish, shellfish, meat, poultry, egg, and dairy products contain vitamin B12.
- Vitamin C: It is an antioxidant that protects the body from free radicals and it also contributes to wound healing, bone formation, and collagen production. Vitamin C deficiency can cause scurvy. Fruits and vegetables contain vitamin C.
- Vitamin D: It is essential for the absorption of calcium and phosphorus in the body. Vitamin D deficiency can cause rickets and soften of bones. Fatty fish, eggs, beef liver, and sunlight contain vitamin D.
- Vitamin E: It is essential for vision and reproduction. It also keeps the blood, brain, and body healthy. Vitamin E can cause hemolytic anemia in newborns. Almonds, eggs, nuts, and leafy vegetables contain vitamin E.
- Vitamin K: It helps in blood clotting and bone-building. Vitamin k deficiency can cause significant bleeding, poor bone development, and increases the risk of cardiovascular disease.
If you are unsure of which vitamins, do you need to take then no worries you can check them out with us.