- Written by Nutritionist Ng Sheng Xin
Vitamins are an essential nutrient that we need to stay healthy. There are 13 essential vitamins that the human body requires, and they are classified as either fat soluble (vitamins A, D, E and K) or water soluble (vitamins B and C).
Curious about which vitamin does what, and how to bump up your levels by making a few smart food choices and having a balanced diet? Find out more about the 13 vitamins from this post!
We will talk about water-soluble vitamins in the next post. Stay tuned!
Vitamin A
Vitamin A is key for good vision, a healthy immune system, and cell growth.
2 Types of Vitamin A
Retinol - from animal sources Liver, fish liver oil, fortified milk product, cheese, cream, butter and egg
Beta-carotene - from plant sources Spinach, green leafy vegetables, broccoli, deep orange fruits and vegetables
Symptoms of Deficiency
Infectious disease such as measles
Night blindness
Dry eye
Dry skin
Risk of Overdose
Bone thinning
Birth defects
Coarse hair or partial loss of hair
Cracked lips
Dry and rough skin
Liver damage
Vitamin D
Vitamin D is essential for several reasons, including maintaining healthy bones and teeth.
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight.
Benefits
Promotes bone growth
Increases calcium absorption
Supports immune health
Dietary Sources
Oily fish
Egg yolk
Fortified soy milk
Fortified cereals
Margarine
Butter
Symptoms of Deficiency
Calcium deficiency in the body
Seizures
Rickets
Decreased muscle performance
Osteoporosis
Osteomalacia (bones become increasingly soft, flexible, brittle and deformed)
Risk of Overdose
Diarrhea
Nausea
Vomiting
Frequent urination
Increase concentration of blood calcium, contribute to the formation of kidney stones
Vitamin E
Vitamin E is an antioxidant. Antioxidants protect cells from the damaging effects of free radicals.
Benefits
Antioxidant (stop the production of free radicals in the body)
Maintains healthy skin and eye
Strengthen immune system
Promotes normal arterial function
Dietary Sources
Vegetable oils
Seeds
Nuts
Spinach
Broccoli
Wheat germ
Liver
Egg yolk
Symptoms of Deficiency
Difficulty with walking or coordination
Muscle pain or weakness
Visual disturbances
Neuromuscular dysfunction
Risk of Overdose
Muscle weakness
Fatigue
Gastrointestinal discomfort
Nausea
Diarrhea
Interfere with the blood clotting action of vitamin K
Vitamin K
Vitamin K plays a key role in helping the blood clot and preventing excessive bleeding.
Benefits
Blood clotting
Bone protein metabolism
Promotes the absorption of calcium from the bloodstream to the bone and protect against bone fractures
Regulates blood calcium levels
Dietary Sources
All green leafy vegetables and fruits
Liver
Green tea
Soybean products
Symptoms of Deficiency
Haemorrhaging (excessive bleeding in the body areas)
Bruising
Heavy menstrual bleeding
Poor bone development
Osteoporosis
Risk of Overdose
Jaundice in newborns
Hemolytic anemia
Hyperbilirubinemia
Reduce the effectiveness of anticoagulant drugs used to prevent blood clotting