To avoid diseases and enjoy a healthy life, nothing better than a good portion of vitamins.

What are vitamins?
Vitamins are organic compounds that we need in small amounts to prevent disease. We need to take vitamins from food because the human body does not produce enough or does not even produce them.
Each organism needs different vitamins because, for example, humans need vitamin C (ascorbic acid) but dogs do not need it because their bodies produce enough for their own needs.

Foods with vitamin A


The best sources of vitamin A include: liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, squash, some cheeses, eggs, apricots, cantaloupe, and milk.

Vitamin A or retinol deficiency can cause night blindness and keratomalacia or dry keratitis (an eye disorder that causes a dry cornea).

Foods with vitamin B
The best sources of B vitamins include: yeast, pork, cereal, sunflower seeds, brown rice, rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

Vitamin B or thiamine1 deficiency can cause: beriberi (its manifestations include neurological signs and optic neuritis with loss of sight) and Wernicke-Korsakoff syndrome (brain disorder).

Foods with vitamin B2

The best sources of vitamin B include: asparagus, bananas, persimmons, okra or chard, Swiss chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.

Vitamin B2 or riboflavin deficiency can cause: ariboflavinosis, the symptoms of which are a sore throat, redness of the tongue, mouth sores, scaly, yellowish inflammation of the skin (seborrheic dermatitis), red eyes, or fatigue.

Foods with vitamin B3
The best sources of vitamin B3 include: liver, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, walnuts, whole grains, legumes. mushrooms and brewer's yeast.

Vitamin B3 or niacin deficiency can cause: pellagra (characterized by diarrhea, dermatitis, and mental disorders).

Foods with vitamin B5
The best sources of vitamin B5 include: meats, whole grains, broccoli, avocados, royal jelly, and fish roe

Deficiency of vitamin B5 or pantothenic acid can cause: paraesthesia (tingling and numbness of a part of the body).

Foods with vitamin B6
The best sources of vitamin B6 include: meats, bananas, whole grains, vegetables, or nuts. Regarding milk, freezing can reduce its vitamin B6 content.

Vitamin B6 or pyridoxine deficiency can cause: anemia, peripheral neuropathy (damage to certain parts of the nervous system that causes pain, loss of sensation, and an inability to control muscles).

Foods with vitamin B7
The best sources of vitamin B7 include: egg yolk, liver, fish (especially oily fish), and some vegetables (such as garlic, tomatoes, or watercress).

Vitamin B7 or biotin deficiency can cause: dermatitis or enteritis (inflammation of the intestine)

Foods with vitamin B9
The best sources of vitamin B9 include: yeast extract, liver, dried herbs, sunflower seeds, legumes, green leafy vegetables, asparagus, or peanuts.

Vitamin B9 or folic acid deficiency during pregnancy can cause: birth defects. For this reason, women who want to have children are usually told to supplement folic acid throughout the year before becoming pregnant.

Foods with vitamin B12
The best sources of vitamin B12 include: fish, shellfish, meat, poultry, eggs, milk, and dairy products, some fortified cereals, and soy products. Therefore, vegans are recommended to take vitamin B12 supplements.

Deficiency of vitamin B12 or cyanocobalamin can cause: megaloblastic anemia (a condition in which the body produces abnormally large, abnormal, and immature blood cells).

Foods with vitamin C


The best sources of vitamin C include: fruits and vegetables. Kakadu plum and camu camu fruit (native to the Peruvian Amazon) have the highest vitamin C content of all foods. Cooking food destroys vitamin C.

Vitamin C or ascorbic acid deficiency can cause: megaloblastic anemia.

Foods with vitamin D


The best source of vitamin D is that produced by the skin after exposure to sunlight, although it can also be found in small amounts in fatty fish, eggs, beef liver and mushrooms.

Vitamin D or ergocalciferol deficiency can cause: rickets and osteomalacia (softening of the bones).

Foods with vitamin E


The best sources of vitamin E include: kiwi, almonds, avocado, eggs, milk, nuts, green leafy vegetables, uncooked vegetable oils, wheat germ, and whole grains.

Vitamin E or tocopherol deficiency can cause: It is rare but can cause hemolytic anemia in newborns (a medical condition that causes a decrease in the mass of red blood cells).

Foods with vitamin K



The best sources of vitamin K include: green leafy vegetables, avocado, kiwi. Parsley, for example, contains a lot of vitamin K.

Vitamin K or phylloquinone deficiency can cause: hemorrhagic diathesis (predisposition of the body to bleeding; that is, an inherited predisposition to bleeding).