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Top 10 Vitamins to be Included in your Diet

Everyone wants to have a healthy body but very few take the pains to supplement their diet with the right amount of vitamins. It is important to consume the standard daily requirement of vitamins which has been decided by WHO. If you body is deficient of a certain vitamin for a long time it can lead to complications. The top ten vitamins which are required for our body are explained here in detail. There are many questions asked by people regarding these vitamins and their uses.

Vitamins to be included in you diet

Vitamins are divided into two types, fat soluble and water soluble. What are fat soluble vitamins? A, D, E, and K are normally found in the fatty tissues present in the body. These are known as fat soluble vitamins. Vitamin B and its components are considered in the group of water soluble. They easily dissolve in water and find it difficult to penetrate into the tissues. These vitamins are not stored in the body and get excreted if present in excessive amounts.

Let me explain you the important vitamins which should be included in the diet to live a healthy life. Always be careful not to take vitamins in excess quantities as they can cause toxic effects on the body.

Vitamin A

There are many health complications which are produced due to decreased intake of this vitamin. Some of the main uses of this vitamin are,

  • Protects vision.
  • Prevents night blindness.
  • Useful for protein synthesis.
  • Produces glycogen.

Thiamine or Vitamin B1

The common uses of this vitamin are,

  • Helps in the metabolism of protein.
  • Produces hemoglobin which is required to supply oxygen in the body.
  • It also promotes growth.

Vitamin B3 or Niacin

Niacin is helpful in performing many activities of the body. Here are a few uses of this vitamin,

  • Helps in energy production.
  • Athletes require more amount of niacin than the other people.
  • Niacin is produced from amino acid tryptophan which is found in turkey meat. Body makes this vitamin even in conditions of deficiency.

Vitamin B6 or Pyridoxine

The main uses of this vitamin are,

  • Helps in protein metabolism.
  • Promotes growth and utilization of carbohydrates.

Vitamin B12 or Cobalamin

Here are a few uses of this vitamin,

  • Important for body building.
  • Helps in metabolism of carbohydrate.
  • Protects the nervous system.
  • Useful to stimulate nerves and cause contraction of the muscles.
  • Control the action of muscles.


This vitamin is more essential in people who perform heavy training exercise. The main uses of Biotin are,

  • Helps in amino acid metabolism.
  • Do not eat raw eggs because it contains Avidin as it inhibits the uptake of biotin.


Riboflavin is very essential in our body. Some of the uses of this vitamin are,

  • Helps in the production of energy.
  • Oxidizes fatty acids.
  • Helps in the metabolism of glucose.
  • They are mainly required to shut down hydrogen ions in Krebs cycle.

Vitamin D

You can find this vitamin from all natural sources. Deficiency of vitamin D can lead to many health problems. Sun is a major source of this vitamin. The main uses are,

  • Helps in Calcium and Phosphorus absorption.
  • Calcium is necessary for proper bone growth and muscular contraction. If your body does not contain enough calcium it can lead to the formation of brittle bones.
  • Phosphorus helps in quick muscle contractions which is necessary if you doing heavy weight exercise.

Vitamin E

Here are a few uses of this vitamin,

  • Helps in protecting the cell membrane and also is a good antioxidant.
  • Useful for treating skin diseases.

Hence vitamins are essential to promote good health and a strong body. The deficiency of these vitamins can lead to many health hazards. Supplement your diet with these vitamins to improve the quality of your life.

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Category: Medicine

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One Response

  1. I know vitamins are very important in our day to day life . Of all these vitamins vitamin B12 is very important

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