13 types of vitamins you should know

• Function: It is essential for eye health
• Deficiency: This may cause night blindness and keratomalacia, which causes the clear front layer of the eye to grow dry and cloudy
• Good sources: These include liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, collard greens, some cheeses, eggs, apricots, cantaloupe melon, and milk

• Function: It is necessary for the healthy mineralisation of bone
• Deficiency: This may cause rickets and osteomalacia, or softening of the bones
• Good sources: Exposure to UVB rays from the sun or other sources causes the body to produce vitamin D. Fatty fish, eggs, beef liver, and mushrooms also contain the vitamin
  

• Function: Its antioxidant activity helps prevent oxidative stress, an issue that increases the risk of widespread inflammation and various diseases
• Deficiency: This is rare, but it may cause hemolytic anemia in newborns. This condition destroys blood cells
• Good sources: These include wheat germ, kiwis, almonds, eggs, nuts, leafy greens, and vegetable oils

• Function: It is necessary for blood clotting
• Deficiency: Low levels may cause an unusual susceptibility to bleeding, or bleeding diathesis
• Good sources: These include natto, leafy greens, pumpkins, figs, and parsley

Vitamin C and all the B vitamins are water-soluble. Water-soluble vitamins do not stay in the body for long and cannot be stored. They leave the body via the urine. Because of this, people need a more regular supply of water-soluble vitamins than fat-soluble ones. 
Next up, for our water soluble vitamins B and C.

• Function: It is essential for producing various enzymes that help break down blood sugar
• Deficiency: This may cause beriberi (a disease which will affect the heart and circulatory system) and Wernicke-Korsakoff syndrome (Degenerative brain disorder)
• Good sources: These include yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs

• Function: It is essential for the growth and development of body cells and helps metabolize food
• Deficiency: Symptoms include inflammation of the lips and fissures in the mouth
• Good sources: These include asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans

• Function: The body needs niacin for the cells to grow and work correctly
• Deficiency: Low levels result in a health issue called pellagra, which causes diarrhea, skin changes, and intestinal upset
• Good sources: Examples include chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy vegetables, broccoli, carrots, nuts and seeds, tofu, and lentils

• Function: It is necessary for producing energy and hormones
• Deficiency: Symptoms include paresthesia, or “pins and needles”
• Good sources: These include meats, whole grains, broccoli, avocados, and yogurt

• Function: It is vital for the formation of red blood cells
• Deficiency: Low levels may lead to anemia and peripheral neuropathy
• Good sources: These include chickpeas, beef liver, bananas, squash, and nuts

• Function: It enables the body to metabolise proteins, fats, and carbohydrates. It also contributes to keratin, a structural protein in the skin, hair, and nails
• Deficiency: Low levels may cause dermatitis or inflammation of the intestines
• Good sources: These include egg yolk, liver, broccoli, spinach, and cheese

• Functions: It is essential for making DNA and RNA
• Deficiency: During pregnancy, this can affect the fetus’s nervous system. Doctors recommend folic acid supplements before and during pregnancy
• Good sources: These include leafy vegetables, peas, legumes, liver, some fortified grain products, and sunflower seeds. Also, several fruits have moderate amounts

• Function: It is essential for a healthy nervous system
• Deficiency: Low levels may lead to neurological problems and some types of anemia
• Good sources: Examples include fish, shellfish, meat, poultry, eggs, milk and other dairy products, fortified cereals, fortified soy products, and fortified nutritional yeast

• Function: 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
• Deficiency: This may result in scurvy, which causes bleeding gums, a loss of teeth, and poor tissue growth and wound healing
• Good sources: These include fruit and vegetables, but cooking destroys vitamin C