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A, B, C of Vitamins: know your Vitamins.

How well do you know your Vitamins and minerals? Do you know the benefit of the vitamin you are taking?

Vitamins are essential nutrients needed by the body to function properly. They ensure we live a healthy and active lifestyle at all times. This is because they promote energy production, boost the immune system, repair tissues, and keep the brain and nervous system in good working condition.Vitamin and minerals also help us to look younger by keeping the skin healthy.Every day, the body requires vitamins in small amounts. Unfortunately, most vitamins cannot be produced by the body. So, we have to rely on our diet for a steady supply of these nutrients. A balanced diet is the major source of essential Vitamins. However, where it is difficult to get sufficient vitamins from your diet, you can rely on the intake of vitamin supplements to meet your daily dose.This article highlights the basic facts and benefits you should know about all of your vitamins.

Jamieson – Bone Strengthening Calcium Magnesium and Vitamin D 365 Capsules
Jamieson – Bone Strengthening Calcium Magnesium and Vitamin D 365 Capsules

What Are The Types Of Vitamins?

Vitamins are classified into fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins are stored in the body in the form of fats. This implies that excess of these vitamins can be stored in the body for future use. Examples of fat-soluble vitamins are Vitamin A, D, E, and K. Dairy products, liver, and oily fish are high sources of Fat-soluble vitamins.On the other hand, water-soluble vitamins cannot be stored in the body. Once we take these vitamins, the body quickly uses them and excrete them. Therefore, we need to eat these vitamins more often. Examples of water-soluble vitamins are vitamin B1, B2, B3, B6, B12, folate, and vitamin C. Fruits and vegetables are top sources of water-soluble vitamins.

Vitamins and Their Benefits

Our vitamin requirements change at every stage of our life. For example, during pregnancy, the major vitamins you need are different from the vitamins you may need as a senior or an active youth. Knowing the benefits of each vitamin can help you modify your vitamin intake and stay healthy at every stage in life.

1.Vitamin A

  • Helps with the maintenance of healthy skin.
  • Boosts the immune system
  • Promotes the growth of healthy bones and teeth.
  • Promotes vision and ocular health especially in children.   
  • Helps stimulate iron metabolism in the body.

Note: Vitamin is very vital for healthy growth in children. Foods rich in Vitamin A include green leafy vegetables, citrus fruits, as well as liver, eggs, and fish oils.



The B vitamins are a unique class of 8 water-soluble vitamins. A Dietary supplement containing all eight are simply referred to as a vitamin B complex. Their benefit includes:

Vitamin B1

  • Promotes the functioning of the nervous system
  • Can help boost your Psychological welfare
  • Promotes heart health

Vitamin B2

  • Makes the skin to be more smooth and flexible.
  • Promotes visual acuity and eye health.
  • Protects body cells from oxidative stress
  • Promotes the functioning of the nervous system
  • Helps with Red blood cell maintenance.

Vitamin B3

  • Promote the growth of healthy skin
  • Help reduce tiredness and fatigue
  • Good for brain health and the nervous system

Vitamin B5

Good for brain health

  • Help in the metabolism of steroid hormones and Vitamin D

Vitamin B6

  • Good for brain health and the nervous system
  • Promote protein and glycogen metabolism
  • Promotes the production of red blood cells in the body.
  • Boosts the immune system
  • Helps modulate hormonal activities in the body
  • Promotes coronary health


  • Contributes to the metabolism of fat, carbohydrates, and protein.
  • Good for brain health and the nervous system
  • Promotes the growth of healthy hair and skin.

Vitamin B12

  • Stimulates red blood cell formation
  • Good for brain health and the nervous system
  • Promotes coronary health
  • Help reduce tiredness and fatigue


  • Help protect against brain and spinal birth defects during early pregnancy
  • Contributes to proper fetal growth during pregnancy
  • Stimulates blood formation
  • Promotes coronary health
  • Helps boost mood and psychological welfare
  • Help bolster body immunity  

 Note: taking at least 400 mg of Folic acid supplements daily is significantly vital for pregnancies between the 1-3 months. Some common food sources of Vitamin B are spinach, dried beans, peas, liver, broccoli, mushrooms, and oranges.

3.Vitamin C 

  • Promotes body immunity by fighting infection and healing wounds.
  • Helps in the maintenance of healthy gums, teeth, and bones.
  • Promotes collagen level, skin health, and youthful looks.
  • Assists in the conversion of food into energy
  • Protects body cells from oxidative stress
  • Increases iron absorption in the body
  • Safeguards the eyes by protecting against cataracts.
  • May improve sperm count in men.

 Note: Vitamin C is a potent Antioxidant and Anti-inflammatory needed by the body. Therapists recommend the intake of at least 1000mg daily to enjoy its vast benefit. Unfortunately, the human body cannot produce its own vitamin C. You have to rely on regular supplementation and rich diets for a sufficient supply.

Vitamin C
Vitamin C


Vitamin D

  • Essential for the maintenance of healthy bones and teeth
  • Promotes nerve cell formation and muscle functioning
  • Increases the body's absorption of calcium and phosphorus
  • Boosts immune health.

Note: vitamin D assists with stronger bones, which is vital for younger kids and older adults. An adequate intake of Vitamin D protects against bone fractures and sudden falls in older adults.

5.Vitamin E 

  • Protects body cells from oxidative stress.
  • Studies suggest it may be useful to enhance brainpower.
  • May also reduce risk of cancer and heart disease.

 Note: rich sources of vitamin E include whole grain, vegetables, peas, fish, and meat.

6.Omega-3 Fatty Acids

They are grouped into two:

EPA (eicosapentaenoic acid)

DHA (docosahexaenoic acid)


  • Help regulate blood pressure
  • High DHA in breast milk promotes brain health and visual acuity in children
  • Protect the eye against cataract and age-related eye defects.

Note: For proper infant development, pregnant and breast-feeding women are advised to eat between one and two 140g portions of oily fish a week. Good sources of Omega 3 fatty acids include oily fish such as salmon, herring, fresh tuna, and mackerel. Other reliable plant sources include walnuts, linseed, soy foods, and pumpkin seeds.


  • Promotes the growth of new cells
  • Helps in the metabolism of vitamin A
  • Supports the development of healthy hair, skin, and nails.
  • May be effective in the treatment of age-related macular degeneration (AMD)
Michael Yeung
Author: Michael Yeung

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