Vitamins – We all need them

Vitamins – We all need them

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Vitamins help your body grow, repair, develop, and help maintain cells, organs, systems and skeleton. Vitamins are also important for your metabolism, immunity and digestion. Fatigue, illnesses and diseases can be common causes of vitamin deficiencies in your body. The best way to make sure that you intake these essential vitamins is to have a balanced diet.

Each person is different and may require more or less of certain vitamins and hence why it’s always best to consult a doctor to best determine your individual requirements.

A few Essential Vitamins

Vitamin A

Benefits: Vision, immune function, reproduction, and cell growth and differentiation for the maintenance of the heart, lungs, kidneys, and other organs.
Sources: Beef liver, fish oils, egg yolk, cheddar cheese, fortified milk

Vitamin B

Benefits: Energy production, immune function, red blood cell formation, and iron absorption
Sources: Fish, meat, poultry, eggs, milk, and milk products.

Vitamin C

Benefits: Protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, growth, development and repair of all body tissues
Sources: Citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes.

Vitamin D

Benefits: Promotes calcium absorption, modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. Without sufficient vitamin D, bones can become thin, brittle, or misshapen
Sources: Naturally present in very few foods, added to others, and available as a dietary supplement. Vitamin D is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.

Vitamin E

Benefits: Key for strong immunity, healthy skin and eyes, and used for antioxidants protecting cells from damage
Sources: Vegetable oils, green leafy vegetables e.g. spinach, fortified cereals and other foods, eggs, nuts

Vitamin K

Benefits: Blood coagulation (the process by which your blood clots)
Sources: Leafy greens


Benefits: Strengthening bones and teeth and plays an important role in several other body functions, including: nerve signal transmission, hormone release, muscle contraction, blood vessel function, blood clotting
Sources: Milk, cheese, and yogurt. For non dairy Chinese cabbage, kale, and broccoli.


Benefits: Iron plays a key role in the making of red blood cells, which carry oxygen. You may develop anemia, a low level of red blood cells if you don’t have enough iron.
Sources: Lean meat, seafood, nuts, beans, vegetables, and fortified grain products.


Benefits: Keeps the immune system strong, helps heal wounds, and supports normal growth.
Sources: Oysters, meat, poultry, beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products

Please use the above information as a guide and always do your own research or seek expert advice.