Vitamins are not just for energy building but they are significant for keeping us healthy too. If we do not get enough of the most important vitamins, through our diet, we start developing deficiencies, which can lead to very serious consequences.

To ensure that you get a regular dose of vitamins, first you need to understand their functions and then the food sources of these vitamins, so that you can easily include them in your diet. Here are some important facts and functions of some of the most important vitamins.

Vitamin B1 also known as Thiamine is essential for energy production and helps us stay fit and active all the while. It is found in abundance in enriched grains, whole grains, nuts and seeds, dried beans, pork and liver.

Vitamin B2 also known as Riboflavin is also closely associated with energy production and building our immunity system. It helps the body fight against different diseases, while keeping it protected. This vitamin plays an important role in helping the body use many other B vitamins effectively. Abundantly found in yogurt, whole grains, enriched grains, mushrooms and cheese.

Vitamin B3 also known as Niacin is extremely essential for effective utilization of the proteins, carbohydrates and fat, helping in the conversation of all essential ingredients in the production of energy. Niacin also helps the many enzymes of the body to work effectively and function properly. Vitamin B3 is richly loaded in fish, meat, poultry, peanut butter, mushrooms, enriched grains and whole grains.

Vitamin B6 also known as Pyridoxin is an important vitamin, needed by our body to utilize glycogen and proteins in the body which is then stored as energy in our liver and muscles. Vitamin B6 for the formation of hemoglobin which is essential for carrying oxygen in our blood. The common sources of Vitamin B6 are fish, soybeans, lentils, nuts, and pistachio, chickpeas, meat and sunflower seeds.

Vitamin B12 also known as Cobalmin helps to maintain the health of our blood cells. It works with vitamin folate in order to make DNA. If there is a deficiency of this vitamin in our body, it will lead to anemia and many kinds of nerve complications, as this vitamin helps in ensuring that our nerves are healthy. This vitamin is richly loaded in soy products, fish, meat, rice beverages, yogurt, cheese, milk and fortified.

Vitamin C is one of the most common but essential vitamins needed by our body. This vitamin helps in preventing any kind of cell damage and reduces many risks associated with heart diseases and many types of cancer too. This vitamin also helps in healing wounds and cuts while keeping the gums healthy. It protects our body from many kind of infections and keeps our immune system healthy. Vitamin C is richly loaded in citrus fruits like mangoes, strawberries, grapefruits and oranges. It is also found in dark leafy vegetables, green peppers, brussels sprouts and tomatoes.

Vitamin D helps in increasing the absorption rate of phosphorus and calcium from a variety of foods. If there is good amount of phosphorous and calcium deposit in our teeth and bones, it makes them healthier and stronger. It helps the body in staying protected from infections and makes the immune system strong. This vitamin is found in rice beverages, milk and also fortified margarine.

Ensure that you have your much needed dose of vitamin everyday!