Vitamins are really micronutrients that are found in foods. Different foods are rich in different vitamins. That’s why you need a variety of food types and colors to get the full range of vitamins. Hence why you need to eat a balanced diet.

What do you really know about vitamins?

We all talk about vitamins and most people spend millions on vitamin supplements but the best sources are in the food and that's why a balanced diet is so important. Below we give you the sign for different vitamin deficiencies and which foods are the richest sources of particular vitamins.

foods rich in different vitamins.

Vitamin should be an integral part of your nutrition. Why depend on supplements when you get them through your nutrition.

B-vitamins ( B-2, B-3, B-7, B-12 ):

Signs: cracks at the mouth's corners, Hair problems, Scaly & reddish rash on the face.

What to do: Eat more legumes, peanuts, chicken & poultry products.


Signs: Bones soften over time, Flu & other infectious disease, Bumps that look like acne on the thighs, arms, and butt & cheek.

What to do: Include Almonds, Fatty fish, Get enough Sunlight, Also Include Vitamin A & K for better absorption. Keep your Liver healthy,

Vitamin B-1 (Thiamin):

Signs: Decreased Heart Function, Age-related cognitive decline, Alzheimer's, and Fatigue.

What to do: Almonds, Brewer's yeast, Organ meats, Whole grain, Mushrooms, Wheat Grains, Soy, Eggs, Green Vegetables, Peanuts, Til, Capsicum, Skimmed Milk Powder, Whole moong, Channa & Moong Dal, and Walnuts.

Vitamin B-3 ( Niacin):

Signs: Cracking, Scaling skin, Digestive problem, Confusion, Anxiety, Fatigue, Reduced endurance.

What to do: Include Beets, Brewers yeast, Meat Poultry, Fish, seeds, Nuts, Peanuts, Black til, Poha, Whole grains, Dry coconut.

Vitamin B-6 (Pyridoxin):

Signs: Depression, Sleep & Skin problem, Elevated homocysteine, and Increased heart disease risk.

What to do: Include Fish, Poultry, Lentils, Soybean, Seeds, Nuts, Avocados, Bananas, Carrots, Brown Rice, Bran, Wheat germ, and whole grains.

Vitamin B-12:

Signs: Fatigue, Anaemia, Weakness, Constipation, Loss of appetite, Weight loss, Numbness & tingling in the hands & feet, Depression, confusion, Dementia, poor memory, mouth & tongue soreness.

What to do: Dairy products, fish, Chicken, Poultry, and Curd- rice.


Signs: Anaemia, Impaired immune system, Fatigue, Insomnia, Premature hair loss, High Homocysteine, and Heart disease risk.

What to do: Tomato, Fortified Cereals, Grains, Green vegetables, Black-eyed Peas, Lentils, Beans, Til, Bhindi, Tur dal, and Tomato.

Vitamin-A ( Retinol ):

Signs: Night blindness, Poor immunity, Fat malabsorption.

What to do: Milk & Milk products, Egg, Liver, Orange & yellow & purple vegetables, Green Vegetables, Fruits, Fortified cereals, Arvi ka sag, Mango, Soybean, Tomato, Cluster beans (Gawar) Channa, Jackfruit, Muskmelon, and Plum.


Signs: Slow wound healing, Gingivitis (bleeding gums), Depression, Nosebleeds, Prone to bruising, Bleeding Gums.

What to do: Include Amla, Peru, Capsicum, Coriander leaves, Cabbage, Drumstick, Bitter gourd, Orange, Mosambi, Colacasia leaves, Papaya, Cauliflower, Musk melonMethi leaves, Pineapple, Cluster beans (Gawar), Spinach, Sweet potatoes Muskmelon.

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