Vitamins are organic nutrients that are essential for life. Our body needs them to function properly. Since we cannot produce most vitamins ourselves, they have to be obtained through the food we eat. Each vitamin has specific functions in the body, which makes it unique and irreplaceable. No single food contains the full range of vitamins and inadequate nutrient intake may result in its deficiency. A variety of foods is therefore vital to meet the body’s vitamin requirements.
Of the known vitamins, four are fat-soluble. This means that fat or oil must be consumed for the vitamins to be absorbed by the body. These fat-soluble vitamins are A, D, E and K. These can be stored in the body for later breakdown and use when needed. For this reason, these vitamins can build up to toxic levels if you eat them in larger amounts than your body needs.
The others are water-soluble: these are vitamin C and the B-complex, consisting of vitamins B1, B2, B6, B12, niacin, folic acid, biotin, pantothenic acid and choline. Any water-soluble vitamin unused by the body is excreted by the kidney and thus not stored in the body.
Vitamins can be broken down by heat, air, or acid. It is tough to absorb vitamins from food into the body because cooking, storage, preservation and simple exposure to air can inactivate these fragile compounds.
Knowledge about food sources, bioavailability, and interactions of various vitamins and minerals is important for ensuring that you get the proper amount of these nutrients your body needs to function properly. Bioavailability means how easily your body can absorb and use a nutrient. Interactions refer to how different nutrients can affect each other’s absorption and effectiveness. By understanding these factors, you can make informed choices about the foods you eat and ensure that you are getting the proper balance of nutrients.
Water Soluble Vitamins
| Vitamin | Function | Food sources & Bioavailability | Nutrient / 100 gm of food |
| Vit B 1 (Thiamine)
*RDA -1.4 mg |
Helps convert food into energy and is critical for nerve function. |
Pistachio, quinoa, red gram whole, soyabean, cashew, garden cress seeds, groundnut, sun flower seeds | >0.5 mg |
| Wheat flour, walnut, ragi, jowar, bajra, barley, legumes, til seeds, organ meats | 0.25 – 0.5 mg | ||
| Vit B1 levels in foods are very susceptible to heat, cooking time, and length of storage. It is also lost in the milling process, where the bran and germ layer that contain vitamins are removed from grains. It leaches out in cooking water. If cooking soda is used, most of this vit. is lost. | |||
| Vit B 2 (Riboflavin)
*RDA M- 2 mg F – 1.9 mg |
Helps convert food into energy and supports healthy skin, hair, blood and brain. |
Bathua leaves, drumstick leaves | >0.3 mg |
| Fenugreek leaves, spinach, mustard leaves, papaya, bajra, barley, ragi, corn, whole wheat flour, milk & milk products, egg, poultry, groundnut, sunflower seeds, walnuts, almonds | 0.1 – 0.3 mg | ||
| Vitamin B2 from foods is highly available. It is stable under refrigeration. The milling process reduces vitamin B2 in cereal grains. Being water soluble, it leaches in water and is sensitive to heat. | |||
| Vit B 3 (Niacin)
*RDA M – 1.4 mg F – 1.1 mg |
Helps convert food into energy and helps maintain healthy skin and nerves. | Groundnut, garden cress seeds, chicken, fish | >5 mg |
| Barley, jowar, brown rice, wholewheat flour, Bengal gram whole, green gram whole, rajma, soyabean, almonds, til seeds, pine nut | 2.0-4.0 mg | ||
| Corn, quinoa, Bengal gram dal, black gram dal, black gram whole, cowpea, green gram dal, lentil, moth, dates | 1.0-1.9 mg | ||
| Absorption of niacin depends on the food source. Niacin from meat, liver, beans and fortified products is highly bioavailable. About 30% of the niacin in grains is bioavailable. It is less susceptible to losses during food storage. It is fairly heat resistant and can withstand reasonable cooking times. However, like other water-soluble vitamins, will leach into cooking water. | |||
| Vit B 5 (Pantothenic acid)
*RDA– 5 mg |
Necessary for producing energy and hormones. | Black gram whole | 3 mg |
| Bengal gram whole, black gram dal, green gram whole, mushroom | 2-2.9 mg | ||
| Bengal gram dal, cowpea, green gram dal, lentil, soybean, avocado, cashew, peanut, eggs, chicken, fish, whole wheat | 1-1.9 mg | ||
| Quinoa, brown rice, rajmah, sunflower seeds, walnut | 0.5-0.9 mg | ||
| Bioavailability of Vit B-5 from food sources is about 50%. Although it is quite stable if heated, extended cooking times and prolonged high temperatures (such as boiling) can cause losses. It is also destroyed in the process of freezing, canning, or refining. | |||
| Vit B -6 (Pyridoxine)
*RDA – 1.9 mg |
Helps form red blood cells and maintain brain function. | Fish, crab, oyster, prawn | 50- 200 mg |
| Black gram whole, banana, curry leaves, drumstick leaves, garlic, fenugreek seeds, til seeds, pistachio, sunflower seeds, walnuts | 0.5 – 1.0 mg | ||
| Barley, maize, brown rice, Bengal gram whole, cowpea, green gram whole, lentil whole, red gram whole, soybean, French beans, green chilli, poppy seeds, flax seeds, poultry | 0.3- 0.49 mg | ||
| Quinoa, whole wheat, barley, bajra, jowar zucchini, red & yellow capsicum, broad beans, cabbage, Colocasia leaves, amaranth leaves, amla, ripe jackfruit, pomegranate, peanuts, egg yolk, | 0.2 – 0.29 mg | ||
| Bioavailability of vitamin B6 is about 75%. Vitamin B6 is destroyed by heat but it remains stable during storage. | |||
| Vit B -7 (Biotin)
*RDA – 40 mcg |
It is essential for the metabolism of proteins & carbohydrates. It activates protein metabolism in the hair roots and fingernails. | Egg yolk, paneer, khoa, linseeds | 20 mcg |
| Walnut, pistachio, pine seed, Colocasia leaves (green), parsley, broad beans, parwar, whole egg | 10-19 mcg | ||
| Mushroom, garden cress seeds, sweet potato, French beans, reg, yellow & green capsicum, fenugreek leaves, bitter gourd, spinach, drumstick, field beans, jack fruit, peas, green tomato, yam, coriander leaves | 4-9 mcg | ||
| Biotin is not sensitive to light, heat, or humidity. | |||
| Vit B -9 (Folate)
*RDA – M- 300 mcg F- 220 mcg |
It works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. | Fish | 500 – 1000 mcg |
| Moth beans, rajma | 300- 350 mcg | ||
| Bengal gram whole, cowpea, red gram whole, soybean | 200-300 mcg | ||
| Quinoa, Bengal gram dal, black gram whole, green gram whole, dry peas, green Colocasia leaves, mustard leaves, parsley, spinach, field beans, curry leaves, mint leaves, til seeds | 100-200 mcg | ||
| Tender corn, green gram dal, lentil, fenugreek leaves, bitter gourd, green, yellow & red capsicum, drumsticks, French beans, lady finger, peas, mango, papaya, beetroot, coriander leaves, garlic, groundnut, linseed, pistachio, sunflower seeds, walnut, paneer, khoa and egg white | 50-100 mcg | ||
| Folate in food is 50% bioavailable & is highly unstable. It is easily destroyed by heat and oxygen. Folic acid from supplements is 100% bioavailable, if taken without food, and 85% bioavailable when taken with food. | |||
| Vit B -12 (Cobalamin)
*RDA – 2.5 mcg |
Important for metabolism. It also helps form red blood cells and maintains brain function. | Milk & milk products, chicken, eggs, fish (herring, sardines, salmon, trout), meat, button mushrooms, dried shitake mushrooms, nori (in sushi)
|
|
| Around 50% of vitamin B12 is absorbed by adults with a healthy digestive tract. Inadequate absorption occurs when there is not enough acid in the stomach, or when a protein called intrinsic factor is not produced in the stomach. Cooking methods involving high heat (e.g. microwave) and long cooking times may result in some vitamin B12 losses. | |||
| Vit C (Ascorbic acid)
*RDA M – 80 mg F -65 mg |
It contributes to collagen production, wound healing, and bone formation. It also strengthens blood vessels, supports the immune system, helps the body absorb iron, and acts as an antioxidant. | Amla, guava | 200 mg |
| Blackberry, black currant | 170 – 200 mg | ||
| Parsley, red, yellow & green capsicum | 110-140 mg | ||
| Amaranth leaves, drumstick leaves, raw mango, green chilli | 80-109 mg | ||
| Fenugreek leaves, mustard leaves, drumstick, stawberry | 50-79 mg | ||
| Bathua, cabbage, Colocasia leaves, bitter gourd, cauliflower, lemon juice, litchi, ripe mango, ripe papaya, pineapple, potato, orange, musk melon, pineapple, chikoo | 20-49 mg | ||
| Levels of vitamin C in foods depend on season, stage of maturity, cooking practices, and storage time prior to consumption. It is easily destroyed by heat and oxygen. Absorption levels depend on the amounts consumed. About 70–90% of vitamin C is absorbed. If intake exceeds 1000 mg/day, absorption levels drop to 50%. | |||
| Fat Soluble Vitamins | |||
| Vit D
*RDA -600 IU / 15 mcg
|
Helps the body absorb calcium. Maintains bone health, muscle and nerve contraction | Egg white, milk, chicken, poultry, meat, fish | 1-2 mcg |
| Egg yolk | 3-4 mcg | ||
| Made in the skin by exposure to ultraviolet B (UVB) rays of sunlight. | |||
| Vit E (α-tocopherol)
*RDA 7.5 – 10 mg
|
Antioxidant, formation of blood vessels and boosting of immune function. | Pistachio | 34 mg |
| Almond | 25 mg | ||
| Sunflower seeds | 13 mg | ||
| Dry coconut, linseed | 6 mg – 8 mg | ||
| Quinoa, walnut, egg yolk, fresh coconut | 2-4 mg | ||
| Spinach, zucchini, cashew nut, til seeds | 1-1.9 mg | ||
| Absorption of vitamin E is enhanced in the presence of fat in a meal. | |||
| Vit K
*RDA– 55 mcg
|
Helps in blood clotting, bone metabolism and regulation of blood calcium levels. | Drumstick leaves, fenugreek leaves | 400 mcg |
| Green Colocasia leaves, spinach, drumstick | 300- 399 mcg | ||
| Amaranth leaves, bathua, coriander leaves, curry leaves, mint leaves | 200-299 mcg | ||
| Cabbage, mustard leaves, til seeds | 100- 199 mcg | ||
| Red gram whole, lettuce, pumpkin, zucchini, custard apple, walnut | 50- 99 mcg | ||
| Absorption of vitamin K from food sources is about 20%, and dietary fat enhances its absorption. | |||
| Vit A (Retinol)
*RDA M – 1000 mcg F – 840 mcg |
Essential for immunity, vision, skin & bone formation and reproduction.
. |
Goat liver | 15655 mcg |
| Chicken liver | 3486 mcg | ||
| Egg yolk | 540 mcg | ||
| Egg whole | 198 mcg | ||
| The bioavailability of retinol which is present in animal foods is high – about 70–90%. | |||
| Pro Vit A (Beta carotene)
*RDA M – 8000 mcg F – 6720 mcg |
Drumstick leaves, green Colocasia leaves, amaranth leaves, fenugreek leaves, coriander leaves, curry leaves, mint leaves | 10,000- 40,000 mcg | |
| Spinach, lettuce, mustard leaves, parsley, orange carrot, red carrot, sweet potato, tomato | 5000- 9999 mcg | ||
| Dried apricots, dates, ripe papaya, water melon, mango, green chilli, corn, red, green & yellow bell peppers, peas, pumpkin, yellow zucchini | 1000- 4999 mcg | ||
| Guava, musk melon with orange flesh, orange pulp, garden cress seeds, raw green mango, raw papaya, ridge gourd, green zucchini | 500- 999 mcg | ||
| Beta carotene available from plant foods is absorbed at much lower rates – between 9% and 22%. The rupture of the plant cell walls by processing (e.g., heating or pureeing) promotes the release of ß-carotene from cells before and during digestion and facilitates absorption. The bioavailability of ß-carotene from fruits is generally higher than for vegetables. A small amount of fat is sufficient to enhance its absorption. | |||
*Recommended Dietary Allowance (RDA): These are average daily level of intake sufficient to meet the nutrient requirements of all healthy Indian individuals.
Appropriate Intake and Availability of Vitamins to the Body can ensure Good Health
