Vitamins are the essential micronutrients that are very important for your body to grow and develop normally. They include Vitamins A,C,D,E,K, Choline and B Vitamins( Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, Vitamin B6 , Vitamin B12 and Folic acid.

Vitamins can be classified into water soluble and fat soluble. There are 13 vitamins: 4 fat soluble (A,D,E and K )and 9 water soluble ( 8 B vitamins and Vitamin C ). Water soluble vitamins dissolve easily in water and also readily excreted from the body in urine. They are not stored in the body so more consistent intake is very important.

Fat soluble vitamins are absorbed by the body through intestinal tract with the help of fats (lipids).

Each vitamin has specific job. Vitamin A prevents night blindness.
To get enough vitamins you should eat a balanced diet with a variety of foods. The emphasis should be on fruits and vegetables, whole grains, beans and legumes, low fat protein and dairy products. The 8 essential B vitamins help convert carbohydrate, fats, proteins into energy. Sources of Vitamins – Bananas are the good source of Magnesium which activates vitamin D in the body.
Vitamin A – Spinach, Orange, Green vegetables, Dairy products.
Vitamin B1 (Thiamin) – Legumes like Black Beans, Lentils, Whole grains
Vitamin B2( Riboflavin) – Eggs, Green vegetables, Asparagus, Milk
Vitamin B3(Niacin) – Chicken, Fish, Mushrooms, Peanuts, Peanut butter
Vitamin B6 – Leafy and Root vegetables, Non-citrus fruits like Bananas, Avocado, Watermelon, Legumes, Fish, Poultry, Lean meat
Vitamin B12– Hard boiled egg, Cereals                                                                                                                                                       Vitamin C– Bell peppers, Papaya, Strawberries, Broccoli, Leafy Greens, Citrus fruit like -Grapefruit, Orange, Vegetables                 Vitamin D – 10 to 15 minutes in Sun on a clear day without sunscreen is the best source, Egg yolk, Milk                                          Vitamin E – Sunflower seeds, Nuts including Almonds , Hazelnuts, Peanuts , Spinach, Broccoli
Folic acid – Asparagus, Sprouts, Dark leafy vegetables,Orange, Legumes( Beans, Peas, Lentils )
Vitamin K – Leafy vegetables like Spinach, Broccoli.