List of Vitamins The four vitamins A, D, E and K are 'fat soluble vitamins' while eight types of vitamin B and

vitamin C are 'water soluble vitamins'. Water soluble vitamins nee d to be consumed regularly through diet. The body can store fat soluble vitamins in the liver and fatty tissues and uses them sparingly. Vitamin A: It is also known as retinol. It offers healthy eyes, shiny hair and g lowing skin. It is required for keeping mucous membranes of the mouth, nose, thr oat and lungs moist. Regular intake of vitamin A helps strengthen your immune sy stem. It makes your teeth and bones strong. It helps in reproduction and cell di vision. It is essential for gene expression. Dairy foods, fish, liver, spinach, carrot, pumpkin are examples of foods containing vitamin A. You may refer to vit amins and minerals chart to know about the recommended daily allowance of vitami ns and minerals for toddlers, teenagers and adults. Vitamin B1: It is also known as thiamine. All vitamins belonging to the group of vitamin B are necessary for cell metabolism. B complex vitamins include vitamin supplements that provide all vitamins from B1 to B12. Scarcity of B1 causes ber iberi. Doctors recommend regular consumption of whole grain products, sunflower seeds, oatmeal, pine nuts, lean pork, wheat germ to ensure sufficient supply of B1. Vitamin B2: It is also known as riboflavin and it governs the metabolism of carb ohydrates, fats and proteins. It also promotes healthy eyes, skin, hair and nail s. Eggs, milk, almonds and many fortified cereals contain ample amounts of B2. Vitamin B3: It is also referred to as niacin or niacinamide, and enhances the fu nction of brain and the nervous system. Deficiency of B3 causes pellagra. Beef, chicken, fish, liver, peanut butter, barley, rice bran, wheat bran are high in n iacin. Vitamin B5: It is also known as pantothenic acid and scarcity of B5 can cause ac ne. Foods rich in B5 include egg yolk, legumes, yeast, whole grains, organ meats , etc. It is required to produce red blood cells and also for proper functioning of the nervous system. Vitamin B6: It is also recognized as pyridoxine. Meats, bananas, walnuts, brown rice, whole grains, yeast, blackstrap molasses, wheat germ are foods high in B6. Vitamin B6 governs the metabolism of amino acids and carbohydrates. Vitamin B7: B7 is also called biotin. Scarcity of vitamin B7 can seriously affec t the growth of children and can result in neurological disorders in infants. Vitamin B9: Folic acid offers healthy nervous system. Pregnant women should take sufficient folic acid in order to ensure that babies do not have any congenital defects. It is required to produce RNA, DNA, red blood cells of the babies in u terus. Vitamin B12: Those who follow vegan diet are likely to develop vitamin B12 defic iency as B12 cannot be obtained from plant sources. B12 enhances the production of red blood cells and it is necessary for healthy nervous system. Vitamin C: All citrus fruits, cabbage, chili peppers, papaya, kiwi, green leafy vegetables, berries, melons, broccoli, rose hips are rich in vitamin C. It is re quired for strong gums and for proper absorption of iron. It is required for the production of collagen and it aids in tissue repair. It is an antioxidant vitam in. Vitamin D: Our body produces vitamin D with the help of sunlight absorbed throug

h skin. It is required for strong bones and teeth and it promotes proper absorpt ion of calcium. Vitamin D can be obtained from fortified dairy products and fish oil. Vitamin E: It is an antioxidant vitamin which protects cell membranes from damag e. It is required for healthy skin and hair. Various nuts and oils such as peanu t oil, sunflower seed oil, sunflower Seeds, olive oil, almonds, peanut butter co ntain ample vitamin E. Vitamin K: It is required for fast wound healing as it aids in clotting of blood . It also promotes healthy skin. This vitamin is produced by friendly bacteria p resent in the intestine. Wheat bran, milk, oils like soybean oil, cottonseed oil , canola oil and olive oil, liver, green leafy vegetables like turnip greens, sp inach, cauliflower, cabbage and broccoli are good sources of vitamin K. List of Minerals Calcium: Calcium is required for strong bones and teeth. It enhances the process of blood clotting and production of enzymes and helps stabilize blood pressure levels. Iron: Iron is an important component of blood and it plays an important role in transportation of oxygen to cells. Iodine: Iodine is necessary for proper functioning of thyroid gland. It also hel ps in protein synthesis. Copper: Copper is essential for proper functioning of red blood cells and brain as well. Sodium: Sodium is required to maintain balance of fluid and alkali levels in the body. It enhances the function of nerves and muscles. Potassium: Potassium also governs fluid levels and helps stabilize blood pressur e and heart beats. It also regulates nerve impulses. Zinc: Zinc helps strengthen your immune system and promotes fast healing. It als o promotes healthy hair, eyes, skin and nails. It is required for proper sexual development and also for DNA and protein synthesis. Magnesium: It is required for healthy muscles and it enhances the function of ne rves. It also helps maintain calcium levels and thus aids to maintain the bone d ensity. Phosphorus: It plays an important role in muscle and nerve function and in the r elease of energy. It also strengthens your bones and teeth. The above essential vitamins and minerals list is not complete. There exist seve ral other vitamins like B4, B8, B10, B13 to B22 and other B vitamins. Similarly, there are several other essential minerals like chlorine, selenium, molybdenum, along with essential elements like sulfur, cobalt, nickel, chromium, fluorine, boron and others. I have provided information on main vitamins and minerals, her e. I hope you found the above list of vitamins and minerals in food, helpful.