Vitamins : Definition , RDA , Classification and Foods Rich in Vitamins


Definition of vitamins :


vitamins are essential nutrients required to the body in very small amounts and responsible for normal functioning of body.

Vitamins does not yield any calorie but required for metabolism of energy yielding molecules.human body does not synthesize vitamins (at least in sufficient amount) so it must be the part of our food.a well balanced diet provide daily vitamin required for body.


What is RDA :


RDA stands for recommended daily allowence of vitamins. Intake less then RDA leads to growth retardation or deficiency disease.

Classification of vitamins :


Vitamins are classified on the basis of solublity they are

A) Water soluble : Vit B comlex (B1 , B2 , B3 , B5 , B6 , B9 , B12) and Vit C

B) Fat soluble : Vit A , Vit D , Vit E, Vit K

Deficiency of individual vitamin leads to thier deficincy disease that may be fatal in some cases.

Foods which have high protein content are

Top 5 High Vitamin Foods :

Some vitamins are fat soluble (need fat to be absorbed) , meats, oils, and dairy products are better source than leafy vegetables or fruits.

1) Fish :


Fish is a source for 9 out of 14 essential vitamins. These include Vitamins A, B1, B2, B3, B5, B6, B12, D, and E. Be sure to eat a wide variety of fish for a healthy diet. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.

2) Dark Leafy Greens :


Dark Leafy vegetables are a good source of vitamins A, B2, B3, B6, B9, C, E, K, and Beta-Carotene. While all dark leafy greens are great, extra nutrient are present in spinach and kale.



3) Beef :


Beef is rich source of essential vitamins.These include Vitamins B2, B3, B5, B6, and B9. It is best choice for a non vegetarian as it is cheaper source of vitamin along with protein.

4) Seeds :


Seeds are a good source for 6 of 14 essential vitamins including Vitamins B1, B2, B3, B5, B5, B6, and E. Sunflower and flax seeds are vitamin rich seeds.

5) Broccoli :


Broccoli is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.

6) Eggs :


Eggs are cheapest source of Protein, vitamins and minerals.eggs contain Vitamins B2, B5, B12, and D. While eggs are now considered heart healthy, they are still high in cholesterol, so donot eat more than 2 a day.




7) Mushrooms :


Mushrooms are a good source for 4 essential vitamins (Vitamins B2, B3, B5, and D). Mushrooms are highly nutritious Also low in carbs and calories.

Eating high vitamin food helps in nomal gowth. Vitamin suppliments are prescribed by doctors in case of disease.


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