Vitamins are very essential for a healthy body and mind. There are different vitamins which are needed in small quantity for the normal functioning of our body. Vitamins are required for growth in children, formation of hormones, blood cells, tissues and bones. These vitamins helps us to prevent diseases and stay healthy. Important vitamins required by our body are Vitamin A, Vitamin B, Vitamin C, Vitamin D and Vitamin E. All these vitamins are not found in a single food. Thus, we have to eat different food which contains all these essential vitamins. In this chapter we are providing foods that are rich in all these vitamins. Let’s have a look.
Vitamin A: If our body doesn’t get sufficient Vitamin A, we will suffer from diseases like night blindness and skin dryness. Thus, to prevent these diseases we should regularly eat foods rich in Vitamin A. Food rich in Vitamin A are milk, eggs, fish, papaya, avocado, carrot, butter, cheese, liver, etc. See the image given below for foods rich in Vitamin A.
Vitamin B: There are eight B vitamins collectively called B complex vitamins. They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). We will not learn about all these vitamins in detail as it is not in our scope. We will only learn about foods which contains these essential Vitamin B. If our body doesn’t get these essential vitamins it will cause diseases like beri-beri, inflammation of tongue, skin disease, diarrhoea, depression, fatigue, muscle cramp, anaemia, kidney stones and pale skin. Thus, to prevent these diseases we should regularly eat foods rich in Vitamin B. Food rich in Vitamin B are milk, eggs, avocado, carrot, yogurt, mushroom, cheese, nuts, tomato, etc. See the image given below for foods rich in Vitamin B.
Vitamin C: Deficiency of Vitamin C causes diseases like scurvy and anaemia. If our body doesn’t gets sufficient amount of Vitamin C then it’s ability to fight infections decreases.. Thus, to prevent this we should regularly eat foods rich in Vitamin C. Food rich in Vitamin C are lemon, orange, pineapple, papaya, cherry, banana, tomato, grapes, etc. See the image given below for foods rich in Vitamin C.
Vitamin D: If our body doesn’t get sufficient Vitamin D, we will suffer from diseases like rickets and osteomalacia. Thus, to prevent these diseases we should regularly eat foods rich in Vitamin D. Food rich in Vitamin D are meat, eggs, fish, pumpkin, rice, nuts, cheese, bean, etc. We also get Vitamin D from sunlight. Therefore, we should spent some time in sunlight also every day. See the image given below for foods rich in Vitamin D.
Vitamin E: Vitamin E is important for children’s good health and development. Vitamin E boosts the immune system and helps the body fight germs. Deficiency of Vitamin E may cause neurological problems and problems of reproductive system. It’s deficiency may also cause muscle weakness and increased risk of bleeding. Thus, to prevent these diseases we should regularly eat foods rich in Vitamin E. Food rich in Vitamin E are nut, papaya, avocado, carrot, cherry, red bean, fish, corn, kiwi, tomato, etc. See the image given below for foods rich in Vitamin E.
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