Vital Vitamins

Vital Vitamins: Sources, Symptoms and Normal Ranges

Since our school days, we have been knowing that taking a balanced and healthy diet is crucial for us. As per our school level knowledge, a balanced diet has all the nutritional elements that our body needs to function well and keep us healthy. Vitamins are one of those nutritional elements.

Any deficiencies in any vitamins such as vitamin A, B, or C can make us have several health issues like dry skin and vision problems. You should get a vitamin test in Noida or your locality if you notice anything abnormal. Here, have a look at some of essential vitamins, their sources, normal ranges, and health issues caused by their deficiencies:

Vitamin A

As a fat soluble vitamin, it is crucial for your bone health, protection against external threats, resistance buildup, and reproduction. The normal range of vitamin A is 5,000 IU. Any deficiencies in vitamin A can lead you to have night blindness, anaemia, weight kloss, and liver problems. The primary sources of vitamin A are as follows:

  • Dairy products – fortified milk, cheese, and butter
  • Green & leafy vegetables – broccoli, spinach, and kale
  • Fruits like apricots, carrot, sweet potatoes, and cantaloupe
  • Non-vegetarian food items like cod liver oil, beef liver, meat, eggs, and chicken

Vitamin B12

Known as cobalamin, it is vital for the formation of red blood cells and proper metabolism in your body. As it is soluble in water, it does not remain in your body for a long time. Its normal range is 6 mcg. And having a lower level of vitamin B12 can cause you memory loss, feel shortness of breath, and have vision disturbances, mood swings, and yellowed skin. The following food items are a rich source of vitamin B12:

  • Dairy products
  • Meat
  • Flaxseed
  • Fish and seafood

Vitamin B2

Also acknowledged as riboflavin, it is a water soluble vitamin. It is essential for the maintenance of energy in your body, healthy skin, and optimum digestion. The normal range of vitamin B2 is 1.7 mg. Its deficiencies can make you have mouth ulcers, constipation, dermatitis, and delayed wound healing. The foods enriched with vitamin B2 are as follows:

  • Organ meat – pork heart & kidney, chicken, beef
  • Fish – salmon, bream, cod, sardines
  • Dairy products – milk, yoghurt, ice cream, and cheese
  • Vegetables – mushrooms, celery, potatoes, onion, spinach, French bean, broccoli, etc.

Vitamin B3

It is also a water soluble vitamin and crucial to avoid the risk of cardiovascular disease. Further, it facilitates getting rid of acne. The normal range of vitamin B3 is 20mg. Its deficiencies can make you prone to mental issues, digestive problems, skin issues like acne, and stomatitis. The primary sources of vitamin B3 are as follows:

  • Fish – beef liver, shrimp, tuna, salmon, sardine, and lamb meat
  • Vegetables – broccoli, nuts, beans, spinach, mushrooms, and asparagus

Vitamin B9

Also known as folic acid, it is a water soluble vitamin and crucial for energy production, healthy heart health, formation of red blood cells, preventing healing loss, and pregnancy boost. Its normal range is 400 mcg.

  • Primary sources – oranges, green peas, milk, spinach, mushrooms, sunflower seeds, cauliflower, egg yolk, and cabbage

Vitamin C

As a water soluble vitamin, it accelerates wound healing and promotes the formation of blood vessels, new skin, and tendons. Further, it regulates the immune system and maintains proper health of bones. Its normal range is 60 mg. And its deficiencies can make you have dry hair, delayed wound healing, iron deficiency, aching joints, and common cough & cold. The primary sources of this vitamin are as follows:

  • Fruits – orange, papaya, cantaloupe, kiwifruit, mango, watermelon, and strawberries

Vitamin D

Also acknowledged as a sunshine vitamin, it is fat soluble. It is essential for hormone production, regulation of blood pressure, bone growth, and immune boosting. Its primary range is 400 IU. And a deficiency in vitamin D can lead you to have aching bones, and hair fall. Rich sources of vitamin D are as follows:

  • Sunlight
  • Dairy products like milk and cheese
  • Fish such as trout, mackerel, tuna, and salmon
  • Vegetables like mushroom
  • Egg yolks

Vitamin E

As a fat soluble vitamin, it is crucial for proper immune function, blood vessel formation, preventing skin radicals and better scalp and hair health. Its normal range is 30 IU. And a deficiency of vitamin D can make you have chronic diarrhoea, bad immune system, and muscular pain. The food items rich in vitamin E are as follows:

  • Vegetables – broccoli, spinach, parsley, and kale
  • Fruits – Mango and kiwi
  • Dry Fruits – almonds and walnuts


Usually, there are 13 essential vitamins. Having an idea about their deficiencies, importances, normal ranges, and primary sources is beneficial for you.


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