Nutrition Lecture: Vitamins


Today I will discuss about vitamins, stick with me for the next couple of minutes. What is it, how does it help and where can we get it from? As the name suggest ‘Nutrition Lecture’ the next posts from this category will help you enrich your knowledge, feed your curiosity and also can help you work on your nutrition certificate, make sure to follow the blog for future content.

What are vitamins?

Vitamins are compounds that are needed for normal cell function, growth and development of our body. There are 13 essential vitamins which are required by our body in order to work properly:

  • Vitamin A (Retinol)
  • Vitamin B: B1 (thiamine), B2 (riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine,) B7 (Biotin), B9 (Folic acid), B12 (Cobalamin)
  • Vitamin C (Ascorbic acid)
  • Vitamin D (Calciferols)
  • Vitamin E (Tocopherol)
  • Vitamin K

Can you survive without vitamins?

Good question, but definitely NO. Vitamins are micronutrients which we need in small quantities, in order to maintain a healthy life and survive. Without vitamin intake we develop deficiencies, leading to serious health problems including death.

Does vitamins have side effects?

Yes. Like any other nutrient if you overdose (take too much), serious health problems can occur. If you eat too much, you get an upset stomach; drinking to much, dehydrate and slower healing process; paying too much on a phone that later on you broke, leave a big hole in your pocket. Same rule apply at vitamins overdose, they can kill you. Don’t need to worry about this, there been some rare cases where people died from vitamin overdose. Long term overdose can have serious consequences, if you take more than you should but just in few days won’t be that toxic for you, but you’ll still notice some side effects.

Conclusion, check recommended daily intake and try to stick with that.

Types of vitamins

Water-soluble: C and all B’s, (we can’t synthesize them ourselfs) those can’t be stored in our body so we need to consume very often. Is a slightly low chance to overdose those vitamins because and we can get rid (urine) of any excess.

Fat-soluble: A, D, E and K, can be stored in liver and fatty tissues which means we don’t have to consume them everyday. Those can be easy to overdose because they are stored in body (too much=unhealthy).


Top 5 Legume

  1. Brocolli:

Vitamins: A, B1, B2, B3, B6, B9, D, E, K, Calcium, Iron, Phosphor, Potassium, Zinc

Nutrition facts: 100 grams

Calories 35g

Fat: 0.4g

Sodium: 41mg

Carbohydrates: 7.2g

Fiber: 3.3g

Sugars: 1.4g

Protein: 2.4g.

Health benefits: lower blood sugar, help cancel cells from forming in body, reduce inflammation, support weight lose, support health of our heart, digestion, may help the aging process, dental & oral health, immune system, healthy bones and joints, protect skin.

2. Carrot:

Vitamins: A (carotenoids), B6, B7, K, Potassium, also contain lots of antioxidants.

Nutritional facts: 100 g

Calories: 41

Fat: 0.2 g

Water: 88%

Protein: 0.9 g

Carbs: 9.6 g

Sugar: 4.7 g

Fiber: 2.8 g

Health benefits: Help see better (also see in night), fight against cataract, reduce cancer risk, prostate cancer, lung cancer, leukemia, digestive health, immune system, healing, control digestion, blood pressure, cardiovascular health, bone health.

3. Kale:

Vitamins: A, B1, B2, B3, B6, B9, C, K (best source), Phosphorus, Potassium, Calcium, Zinc, Copper, Magnesium, Manganese.

Nutritional facts: 100g

Calories: 35g

Water: 84%

Fat: 1.5g

Sodium: 53mg

Carbs: 4.4g

Fiber: 4.1g

Sugar: 1g

Protein: 2.9g

Health benefits: Prevent cancer, lower sugar blood, lower cholesterol, lose weight, brain development, lots of nutrients.

4. Spinach:

Vitamins: A (carotenoids), B2, B6, B9, C, E, Iron, Calcium, Copper, Magnesium, Manganese.

Nutritional facts: 100g

Calories: 23

Fats: 0.4 g

Water: 91%

Protein: 2.9 g

Carbs: 3.6 g

Sugar: 0.4 g

Fiber: 2.2 g

Health benefits: bones, fight against anemia, skin&hair, cancer, diabetes, healthy heart, asthma, prevent cataract, help pregnancy, immune system.

5. Squash:

Vitamins: A, B2, B3, B5, B6, B9, C, K, Magnesium, Fiber, Phosphorus, Potassium, Copper, Manganese.

Nutritional facts: 100g

Carbs: 12g

Water: between 85%-89%

Fat: 0g

Sugar: 2g

Protein: 1g

Fiber: 2g

Health benefits: fight cancer, heart disease, mental health, immune system, weight lose, digestion, diabetes. blood pressure, cholesterol, prevent asthma, healthy skin, hair growth.

Top 5 Fruits

  1. Avocado:

Vitamins: B2, B3, B5, B6, B9, C, E, K, Magnesium, Potassium,

Nutritional facts: 100g

Fat: 19.5g

Saturates: 4.1g

Carbohydrate: 1.9g

Sugars: 0.5g

Fibre: 3.4g

Protein: 1.9g

Salt: 0.1g

Health benefits: help vision, healthy hearth, prevent osteoporosis, cancer, healthy pregnacy, mental health, digestion, protect against chronic desease,

2. Banana:

Vitamins: A, B1, B2, B3, B5, B6, C, E, K. Potassium, Fiber, Magnesium, Copper, Maganese,

Nutritional facts: 100g

Calories: 89

Water: 75%

Protein: 1.1 g

Carbs: 22.8 g

Sugar: 12.2 g

Fiber: 2.6 g

Fat: 0.3 g

Health benefits: Moderate blood sugar level, improve digestion, may help weigh lose, heart health, improve kidney health, reduce muscle cramps, soreness, build lean muscle, help against anxiety, lower cholesterol, bones health, energy, vision.

3. Cataloupe:

Vitamins: A, B3, B5, B9, C, K, Iron, Zinc, Copper, Magnesium, Phosphorus, Manganese

Nutritional facts: 100 g

Water: 90%

Carbs: 8 g

Fiber: 0 g

Sugar: 7 g

Fat: 0 g

Saturated fat: 0 g

Protein: 0 g

Health benefits: fight against agne, healthy skin, immune system, vision, blood pressure, healthy heart, help you stay hydrated, help fight against some diseases, anti inflammatory.

4. Orange:

Vitamins: A, B1, B2, B3, B5, B6, B9, C, E, Potasium,

Nutritional facts: 100g (one orange offer 116.2% of Vitamin C daily intake)

Calories: 47

Water: 87%

Protein: 0.9 g

Carbs: 11.8 g

Sugar: 9.4 g

Fiber: 2.4 g

Fat: 0.1 g

Health benefits: immune system, healthy skin, reduce risk of colon cancer, breast cancer, skin cancer, lung cancer, blood sugar level, lowers cholesterol, digestion, vision, help against constipation.

5. Papaya:

Vitamins: A, B1, B3, B5, B9,C, E, K, Calcium, Potassium, Magnesium.

Nutritional facts: 100g

Calories: 43g

Fat: 0.3g

Carbs: 11g

Fiber: 1.7g

Sugar: 7.8g

Protein: 0.5g

Health benefits: eyes health, digestion, anti-aging, immune system, blood sugar level, fight against diabetes, reduce stress, reduce cancer risk, hearth health, fight with inflammations, repair skin damage.

In the next post I will talk about vitamin A, side effects, health benefits and where can we found it. If you find this useful, like and share this post and help me build a big and friendly community.

Any questions, send me an email or PM and I’ll try my best to help you out!



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