Vitamins and How They Help You


Hey there!

Hope you’re doing well! What a coincidence. We were just talking about your body. No no, not that way. Hahaha! We were discussing all the ways we individually benefit your body. Now that you’re here, we would love to tell you about us. Are you ready to listen?

Great! You’re on board. Let’s get started.

Hey! I’m Vitamin A. My family and friends call me Retinol. This name came about because  I’m responsible for producing the pigment in the retina of your eye which promotes clear vision and overall eye health. I’m a fat soluble vitamin, also responsible for your perfect and glowing skin but that’s not it, I also reduce overall inflammation in the body and help you have a strong immune system. You can find me in food items like beef, egg yolk, carrots, spinach, kale, etc. A little warning, for pregnant women, my recommended intake is 770 micrograms and excess of me can be harmful to pregnant women leading to birth defects.

I guess that’s all from my side. Let me call my friend: Vitamin C.

Hey hey hey! I’m in a bit of a hurry as I need to visit one of my friends, so I will keep it quick. I’m a water soluble vitamin and play a very important part in the development and repair of your body. I act as an antioxidant and protect eye tissues, sperm proteins, and DNA. Whenever you have a wound, I help in quick healing by a process called collagen synthesis. Papaya, cauliflowers, oranges, bell peppers, broccoli, and kale are some of the food items where I usually reside. My recommended daily intake is 90 micrograms (men) and 75 micrograms (women).

Okay, Gotta go. See you later!

What’s up? Your mother must’ve have mentioned my name when she asked you to go play in the morning sunlight. Ah! You guessed it right. I’m Vitamin D. Like other vitamins, you don’t really need food to get me inside you, sunlight does the trick. Almost every cell and tissue in your body has a Vitamin D(me) receptor and without enough of me, dietary calcium cannot be absorbed. Deficiency of Vitamin D (me again) can lead to loss of muscle mass and strength, lower immunity levels, higher blood pressure and risk of cancer. I have two forms: the animal form is vitamin D3 (cholecalciferol) and the plant form is vitamin D2 (ergocalciferol). My daily intake varies from age to age but however, I would recommend maintaining your Vitamin D level between 100-150 nmol/L.

Alright, I will go now. Talking to you was indeed D-lightful. Vitamin E will take over now.

Hello there! First of all, I want to say that Thank you for being here. Not everyone acknowledges our importance in their lives. So I’m Vitamin E and my basic job is to act as an antioxidant and destroy the harmful compounds called free radicals which harm your genetic material. I really hate ‘em and nothing gives me more joy. I also encourage the formation of red blood cells in the body and help in the use of Vitamin K who you’ll be meeting later. Bodies where I rest in abundance, have been found to have a lower risk of heart disease, Alzheimer’s disease, diabetes, rheumatoid arthritis, and photodermatitis. You can find me in several foods like beetroots, mustards, avocado, sweet potatoes and eggs. My daily dosage recommendations vary from age to age. You can read this sheet to know more about it.

Alright! Enough. Let me talk now! Gosh, you can just go on and on, can’t you?

I’m sorry for my friend E. He is quite a talker. My birth certificate reads my name as Essential Fatty Acids but that’s too long a name and that’s why now I’m called Vitamin F. I’m basically composed of two fatty acids – linoleic acid (LA) and alpha-linoleic acid (LNA). I’m not bragging but linoleic acid (LA) is considered to be the most complete fatty acid. There are two basic categories of EFA’s -omega-3 and omega-6, which include linoleic acid and gamma-linoleic acid. I can be derived only from food as the body is not really capable of producing me on its own. Raw nuts, seeds, legumes, canola oil, fish, walnut oil and flaxseed oil serve the purpose of putting me in your body. My primary function is to repair and create the tissues in the body and my secondary functions involve dealing with metabolism,  reproductive health, skin and hair growth. My recommended daily intake is 1-2% of the total daily calorie intake.

Nice meeting you. I will see you soon!

Finally! My turn is here. Hello! I’m Vitamin K. Unlike other vitamins, I’m not really used as a dietary supplement. I come to the rescue by restricting excessive bleeding in the body. I’m actually made up of a group of compounds and my two most important compounds are Vitamin K1 and Vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheese, and eggs. My deficiency is rare in adults but is very common in newborn infants. My intake varies from person to person and this sheet will give you all the information you need regarding my daily intake.

So I guess we are done here. It was a pleasure meeting you. Hope you liked our little presentation. We will see you soon. Bye!

Hey, wait! I totally forgot the Vitamin B family lives just next door and they would love meeting you as well. Do visit them!

Here’s the address.

You can know more about us by chatting with an expert on the right side of your screen.

Take care!


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