A to K of vitamins: what you need, where to get it

Science / Technologies 23 Jul, 2025

A to K of vitamins: what you need, where to get it

Business To Business, New Delhi, 23 July 2025: Barry Humphries’ humorous take on kale highlights an interesting point about nutrition: despite the hype around so-called “superfoods,” the key is a balanced and varied diet rather than relying solely on specific items.
Essential Vitamins and Their Sources:

Vitamin A
- Functions: Vision, immune health, skin health
- Sources: Carrots, sweet potatoes, spinach, liver, eggs
Vitamin B Complex (B1, B2, B3, B6, B12, Folate, Biotin, Pantothenic acid)
- Functions: Energy production, brain function, red blood cell formation
- Sources: Whole grains, meat, eggs, dairy, legumes, leafy greens, avocados
Vitamin C
- Functions: Immune support, skin health, antioxidant
- Sources: Citrus fruits, strawberries, bell peppers, broccoli, tomatoes
Vitamin D
- Functions: Bone health, calcium absorption
- Sources: Sunlight exposure, fatty fish (salmon, mackerel), fortified dairy products, eggs
Vitamin E
- Functions: Antioxidant, skin and eye health
- Sources: Nuts, seeds, spinach, broccoli, vegetable oils
Vitamin K
- Functions: Blood clotting, bone health
- Sources: Leafy greens (kale, spinach), broccoli, Brussels sprouts

Meeting Daily Needs:
Most people can meet their vitamin requirements through a diverse diet rich in fruits, vegetables, whole grains, lean proteins, nuts, and seeds. Kale is excellent for vitamins A, C, and K, but other vegetables like bell peppers, carrots, and spinach also contribute. For B vitamins, whole grains, meats, and dairy are key. Vitamin D can be tricky through diet alone, so sunlight and fortified foods play a role.
In summary:
While superfoods can be beneficial, the foundation of good nutrition is variety. No single food provides all nutrients; instead, a colorful plate filled with different food groups ensures you cover your essential vitamin needs.

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A to K of vitamins: what you need, where to get it

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A to K of vitamins: what you need, where to get it

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