Vitamin D

Vitamin D is a fat-soluble vitamin crucial for strong bones, immune system support, and mood regulation. It helps the body absorb calcium and phosphorus. A deficiency can lead to rickets in children and osteoporosis in adults.

The body synthesizes vitamin D naturally when skin is exposed to sunlight. It is also present in fatty fish, egg yolks, liver, fortified milk, and cereals. Adults typically need about 600 IU (15 mcg) daily, with requirements potentially higher for older individuals or those with limited sun exposure.

Vitamin C

This water-soluble vitamin strengthens the immune system, participates in collagen production, and aids the body in absorbing iron from food. It also acts as an antioxidant, protecting cells from free radicals and helping reduce the risk of chronic diseases. Vitamin C is vital for wound healing and maintaining healthy skin and gums.

The body cannot synthesize or store vitamin C, so daily dietary intake is necessary. Oranges, mandarins, lemons, tomatoes, and bell peppers are rich sources. Adults need approximately 75-100 mg of vitamin C each day.

Vitamin A

Vitamin A plays an important role in protecting vision, particularly helping eyes adapt to low-light conditions and preventing night blindness. This nutrient also maintains healthy skin and mucous membranes, forming a protective barrier against infectious agents.

Vitamin A exists in two main forms. Active vitamin A (retinol) is found in animal-derived foods such as eggs, milk, and liver. Carotenoids, precursors to vitamin A, are abundant in yellow, orange, and dark green vegetables and fruits like carrots and sweet potatoes. A vitamin A deficiency can cause visual disturbances and impaired immunity. Adults require approximately 600-900 mcg of vitamin A daily, depending on gender and health status.

Vitamin E

Vitamin E possesses antioxidant properties, protecting cells from the damage caused by free radicals. This nutrient helps protect skin and eyes, supports cell function, and contributes to healthy blood circulation by limiting oxidative stress.

Foods rich in vitamin E include sunflower seeds, almonds, various nuts, vegetable oils (wheat germ oil, sunflower oil, olive oil), avocados, and green vegetables such as broccoli and spinach.

Le Nguyen (According to Times of India)