Benefits of Vitamins A, B1, B2, B3, B5, B6, B12, C, D, E and K
Your body needs vitamins to form blood cells, build strong bones, and regulate the nervous system, but it can’t just generate them on its own. Here are the vitamins that every person should be getting and the foods that contain these vitamins.
This article is all about vitamin benefits. It includes information on the benefits of various vitamins such as: vitamin A, B1, B2, B3, B5, B6, B12, C, D, E, and K. The article will list various foods containing these vitamins as well as the % Daily Values (DV) that these foods account for.
Scroll down to find detailed information on the vitamins. They are in alphabetical order.
Quick Summary of Benefits
Vision, Skin regeneration
Red blood cell formation
Nervous system function
Absorption of iron, Connective tissue formation
Strengthens bones and teeth
Combats free radicals
Please include a link back to this original article if you use any part of it.
The FDA recommends you get at least 5,000 IU daily
Some foods that contain this vitamin are:
- 1 oz. Cheddar cheese: 300 IU
- 1 scrambled egg: 420 IU
- 1 cup of nonfat milk: 500 IU
- 1 nectarine: 1000 IU
- 1 piece of watermelon: 1760 IU
The Benefits of Vitamin A
Vitamin A aids in good vision (we all know this, but what else?) It helps to build and maintain skin! (Here’s an article about how you can avoid damaging your skin in one easy step: Click here)
Vitamin A also helps to build and maintain teeth, bones and mucous membranes.
What you didn't know however, is that vitamin A can also stop the development of breast cancer and increase resistance to infection in children.
Foods That Contain Vitamin A
- Milk and cheese
- Fish oil
- Lettuce and dark leafy greens
- Dried apricots
Vitamin B1 (Thiamin)
It is recommended that you get 1.5 milligrams everyday. Here us a little list of some specific foods and how much Vitamin B1 they contain.
- 1 slice enriched white bread: 0.12 mg
- 3 oz. fried liver: 0.18 mg
- 1 cup of black beans 0.43 mg
- 1 packet of instant oatmeal: 0.53 mg
- 1 oz. of dry-hull sunflower seeds: 0.65 mg
The Benefits of Vitamin B1 (Thiamin)
Vitamin B1 helps to convert carbohydrates into energy. It’s necessary for healthy brain, nerve cells, and heart function.
Foods That Contain Vitamin B1 (Thiamin)
- Whole grains
- Enriched grain products
Vitamin B2 (Riboflavin)
For this vitamin, it is recommended that you get a dose of 1.7 mg daily. Here us a little list of some specific foods and how much Vitamin B2 they contain.
- 1 oz. chicken: 0.2 mg
- 1 bagel: 0.2 mg
- 1 cup milk: 0.4 mg
- 1 cup cooked spinach: 0.42 mg
The Benefits of Vitamin B2 (Riboflavin)
Vitamin B2 helps to convert carbohydrates into energy and it also is essential for growth, production of red blood cells, and healthy skin and eyes. For such an uncommon vitamin, it’s pretty important, especially if you want healthy skin and eyes. Taking supplements of this vitamin however, is not recommended.
Foods That Contain Vitamin B2 (Riboflavin)
- Dairy products
- Enriched grain products
- Leafy Greens
- Nuts (almonds)
Vitamin B3 (Niacin)
Vitamin B3 is pretty important in our body and especially in our blood streams, which is why you need a whole 20 milligrams of it daily. Here us a little list of some specific foods and how much Vitamin B3 they contain.
- 1 slice enriched bread: 1.0 mg
- 3 oz. baked flounder or sole: 1.7 mg
- 1 oz roasted peanuts: 4.2 mg
- 1 chicken breast: 29.4 mg
The Benefits of Vitamin B3 (Niacin)
This vitamin aids in the release of energy from foods. It helps to maintain healthy skin, nerves and digestive system. What you didn’t know is that when taken in megadoses, it lowers high blood cholesterol. Doctors can prescribe these large doses but they may also cause flushing, liver damage, and irregular heart beat.
Foods that contain Vitamin B3 (Niacin)
- Enriched grain products
- Dairy products
- Peanut butter
Vitamin B5 (Pantothenic Acid)
You need about 7-10 mg of this vitamin. Here us a little list of some specific foods and how much Vitamin B5 they contain.
- 8 oz. nonfat milk: 0.81 mg
- 1 large egg: 0.86 mg
- 8 oz. low-fat fruit flavored yogurt: 1.0 mg
- 3 oz. liver: 4.0 mg
Benefits of Vitamin B5 (Pantothenic Acid)
This vitamin is vital for the metabolism and the production of essential body chemicals. Careful about your dosages, unless you want diarrhea.
Foods That Contain Vitamin B5 (Pantothenic Acid)
- Whole grains
Vitamin B6 (Pyroxidine)
You need about 2.0 milligrams of this vitamin daily. Here us a little list of some specific foods and how much vitamin B6 they contain.
- 1 Bran muffin: 0.11 mg
- 1 cup Lima beans: 0.3 mg
- 3 oz. cooked bluefin tuna: 0.45 mg
- 1 banana: 0.7 mg
The Benefits of Vitamin B6 (Pyroxidine)
This vitamin is vital in chemical reaction of proteins. If you didn’t know, once you take away the water in your body, 75% of your weight is proteins. It’s in muscle, bone, skin, hair, and virtually every other body part or tissue, so believe that this 2.0 mg of Vitamin B6 that you need, is important!
Proteins make up hemoglobin (actually, hemoglobin is a protein.) Hemoglobin is needed to carry oxygen throughout your body in your red blood cells (or you die). Vitamin B6 helps to form red blood cells too, so there’s basically no way you can live without this vitamin.
Foods That Contain Vitamin B6 (Pyroxidine)
- Whole grains
You need about 6.0 micrograms of vitamin B12. Here is a list of specific foods and the amount of vitamin B12 that they contain.
- 1 chicken breast: 0.58 mcg
- 1 large egg: 0.77 mcg
- 1 cup of nonfat milk: 0.93 mcg
- 3 oz. lean beef flank: 2.50 mcg
The Benefits of Vitamin B12
The benefits sound boring and uninteresting, yet they are crucial for the body. Vitamin B12 helps maintain normal functioning of the nervous system and it’s necessary for the development of red blood cells. If you are a strict vegetarian, you might need supplements of this vitamin.
Foods That Contain Vitamin B12
- Milk (and other dairy)
- Fortified cereals
Vitamin C (Ascorbic Acid)
Vitamin C is a commonly known vitamin. Your body needs about 60 miligrams of Vitamin C daily. Here is a list of specific foods and how much Vitamin C they contain.
- 1 Orange: 70 mg (That’s right, one orange and you've got your dose of vitamin C for the day)
- 1 green pepper: 95 mg
- 1 cup cooked broccoli: 97 mg
- 1 cup fresh orange juice: 124 mg
The Benefits of Vitamin C
Vitamin C helps to promote healthy gums and teeth (beware; citric acid, which is often associated with vitamin C degenerates the calcium in your teeth.) Vitamin C aids in the absorption of iron. You can read more about why iron is so crucial in your body, here. Vitamin C aids in the healing of wounds and in maintaining healthy connective tissues.
As an antioxidant, it combats the effects of free radicals. Most of the reactions in your body are reducing reactions. When something is oxidized (loses electrons and becomes more positive) in your body, that is usually bad because these molecules have a lot of energy and are unstable. ANTIoxidants prevent the things (aka free radicals) from oxidizing, which is why you hear so much hype that antioxidants are so good for you!
In addition Vitamin C reduces the risk of lung, esophagus, stomach, and bladder cancers, as well as coronary artery disease. So if you smoke, vitamin C should be your best friend. For those of you that are not yet elderly, you should know that vitamin C prevents and delays cataracts and slows the aging process.
Foods That Contain Vitamin C
- All citrus fruits and juices
- Brussels sprouts
Here is another important vitamin. You need 400 IU of this daily. Here is a list of specific foods and how much Vitamin D they contain.
- 1 oz. Cheddar cheese: 3 IU
- 1 large egg: 27 IU
- 1 cup of nonfat milk: 100 IU
The Benefits of Vitamin D
Vitamin D strengthens bones and teeth by aiding the absorption of calcium. Helps to maintain phosphorus in the blood. It might reduce the risk of osteoporosis, and forestall breast and colon cancer. 400 IU supplements are recommended for vegetarians and the elderly, also for the people that do not get a lot of sun exposure. It’s toxic in high doses so take the supplements in moderation.
Foods That Contain Vitamin D
- Fish oil
- Fortified margarine
- Produced by the body in response to sunlight
Yet another essential vitamin that you need about 30 IU of. Here is a list of specific foods and how much vitamin E they contain.
- 1 cup of boiled Brussels sprouts: 2.04 IU
- 1 cup of boiled spinach: 5.4 IU
- 1 oz. almonds: 8.5 IU
The Benefits of Vitamin E
Vitamin E helps form red blood cells. It also combats free radicals. It may cut the risk of esophageal or stomach cancers and coronary artery disease. It may prevent cataracts and boost immunity in elderly. Supplementation of vitamin E is recommended if you are following a low-fat diet. If you are on a low-fat diet, be aware that fat is required for your digestive tract to absorb this vitamin.
Foods That Contain Vitamin E
- Vegetable oil
- Leafy greens (spinach)
- Almonds and peanuts
- Sunflower seeds
"Vitamin K" actually stands for a larger group of vitamins K1, K2, and K3 which are the basic types of vitamin K, there are other sub-groups as well. Here are a few foods containing vitamin K.
- Basil, Sage, Thyme: 1715 micrograms per 100g
- Brussels Sprouts: 194 micrograms per 100g
Benefits of Vitamin K
The main function of vitamin K is blood clotting. For example, when you get a cut, your blood needs to clot to be able to heal the wound, a deficiency of this vitamin would cause excessive bleeding. Other symptoms that you might have vitamin K deficiency include frequent nosebleeds, bleeding gums, unusually heavy menstruation, and blood in stool or urine. (American Cancer Society)
The FDA recommends that you get at least a DV of 80 micrograms of this vitamin. For men, the American Cancer Society recommends about 120 micrograms of daily intake.
Foods That Contain Vitamin K
- Herbs such as thyme, sage, and basil
- Brussels sprouts
- Dark, leafy greens
- Soybean oil
Importance of Iron
- Benefits Of Iron: Foods That Contain Iron
Iron-rich foods are an essential part of the diet. A complete list of foods that contain iron can be found here. Iron containing foods provide the following benefits and can help get rid of...
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Kristen Howe from Northeast Ohio on June 23, 2015:
This was a helpful hub on getting our vitamins via foods. Voted up for useful!
Jacy Johnson on May 07, 2015:
This was a very helpful article! Thank you so much it helped me A LOT!
Kristofer Reynolds from Boca Raton Florida on June 18, 2014:
For a short time in my life i had an irregular heartbeat, its amazing to think that too much Vitamin B3 could be the cause for my heart arythmia. This is a wonderful article! Now that i know that im supposed to get 5,000 IU of Vitamin A im going to step up my intake. I used to juice with the Jack La Lane Juicer kale, spinach, bok choy, carrot and apple and it was amazing, especially the surge of energy. I was thinking tho, a lot of the vitamins and their foods that you listed, the average American doesn't really eat, like brussel sprouts, or kale etc... the typical diet is meat, potatoes, eggs, rice, white pasta, fast food etc.. Someone needs to inform America. After reading your article i realized the areas where i could be deficient in my vitamin intake. Thanks for taking the time to write this! Take care
kate on January 18, 2014:
Sayed Shafaqat on June 18, 2013:
Great information nice
Ramya on May 10, 2013:
Wow, its really amazing and very useful useful site, plz visit this site and get benefits please keep helping like this
LUBH'AMBO on March 27, 2013:
THANK YOU FOR THE GREAT JOB !
Lali Writes (author) on February 02, 2013:
Glad to see this is useful to everyone. :) Thank you for your input
healthy on January 11, 2013:
Definitely needed information on these vitamins!! Thank youuu
shg on December 09, 2012:
KerryAnita from Satellite Beach, Florida on November 19, 2012:
Great Informative Hub!
Samantha Ulmer from Orange County, Ca on October 24, 2012:
Loved this hub. Very informative!
pj herr on October 08, 2012:
Thanks. It's really very useful.Your hard work will be in my collection now.
Anonymous on October 03, 2012:
This is a very informative and well written article ......thankyou :)
lemuel on September 02, 2012:
tnx now i understand the vitamins that i need
Hercules Vitamins on August 30, 2012:
Vitamins are essential organic compounds that your body needs to grow and to function at its best. Vitamins are recommended on your daily diet because food alone cannot suffice an overall optimal health and well-being. At Hercules Brand, our mission of providing nutritional products of the highest possible quality. By providing the highest quality products, we are proud to help you and your family create a healthier and vigorous lifestyles. Find out what's recommended for you - http://www.herculesvitamins.com
Lali Writes (author) on July 29, 2012:
I can't be sure about all the vitamins but I know that vitamins B and C are water soluble so your body only absorbs what it needs and the rest is excreted through urine. That's why those vitamins can be taken as separate supplements. Thanks for the comment healthylife! :)
healthylife2 on July 29, 2012:
Great hub and liked the way you gave good examples of foods containing the various vitamins. I take a multivitamin because it's impossible to know if you are getting enough of all vitamins on a daily basis but wonder how much of a pill is really absorbed by the body.
farji on March 21, 2012:
very informatic article indeed
wwolfs on March 01, 2012:
You did a great job on this hub! One i will bookmark as it has much useful information. Thank you for sharing!
Lali Writes (author) on February 26, 2012:
I'm glad you all found this useful. Happy hubbing! :)
lieur on February 24, 2012:
great hub and great tips here.. i like this hub. many benefits for me
sweetguide from River side on February 22, 2012:
Thank you very very much for sharing such a Great Information
farkas on February 15, 2012:
thank you for giving us guide to maintain good health.thank you for sharing
Melis Ann from Mom On A Health Hunt on January 31, 2012:
Thanks for such a thorough review. This makes a nice reference to bookmark and keep coming back to.
Rajan Singh Jolly from From Mumbai, presently in Jalandhar, INDIA. on December 22, 2011:
Excellent hub Londonlady and very visually well presented. Thanks for sharing. voted up & awesome.
REVEREND on November 25, 2011:
THANKS, VITAMINA B1, B2, B6, AND C HAVE MADE MY DAY IAM 56 YEARS OLD AND FEEL LIKE 26 YEARS OLD ,IT HELPS WITH MY PAINS AND BREATHING , NOW I SLEEP WELL FOR NOW.
Chris Leather from Cornwall UK on November 09, 2011:
I added a link from my hub about the downside of vitamins (last paragraph)
Marisa Hammond Olivares from Texas on October 08, 2011:
This is an incredible hub! Very nicely done and informative. Thank you for sharing.
Ladybird33 from Fabulous USA on September 25, 2011:
Very informative hub. I am a BIG believer of everything you educated us on...so important for all ages. Thanks for sharing.
fucsia on June 03, 2011:
Thank you for this informative Hub.
vitamin e body butter on June 03, 2011:
Nice article! It will help me more chose to what I will buy and What I will select for me.
Vitamin Loving Person on June 02, 2011:
I like how this article was actually witty. It's nicely written and has basically all the information I need for my health class research paper. Thanks!
Lali Writes (author) on June 01, 2011:
Thank you Pamela99. I can see how it would be so easy to have a lack of vitamin D. I mean, it's not found in a lot of foods in great quantities, and yet we need large amounts of it. I guess we all have to start spending more time in the sun now, which I guess is fine, as long as we remember our sunscreen. I don't want to end up looking like a tomato.
Pamela Oglesby from Sunny Florida on June 01, 2011:
It is quite common for women to not have enough vitamin D as the same thing happened to me. The hub is very thorough and I love the way you designed it with the pictures and the information. Rated up and awesome.
Lauryallan on June 01, 2011:
I was recently diagnosed with having not enough vitamin D. I was amazed when I found out some of the health problems I was experiencing was simply down to the lack of 1 vitamin.