A handy guide on Vitamins- Type, Functions & Sources-

Impact of Deficiency:

• Not Very Common

Vitamin K

Function in Body:

• Proper clotting of blood in wounds
• Healthy bones

Foods that are Rich Sources:

• Spinach
• Amaranth leaves
• Broccoli 

There isn't much data on interaction of nutrients with Vitamin K. However, pharmacological / high doses of Vitamin A or Vitamin E can interfere with Vitamin K absorption and activity.

Impact of Deficiency:

Deficiency is common among chronic alcoholics and people who consume polished rice as a major diet, causing a condition called “Beri beri” whose symptoms are:

• Muscle weakness,
• Mental confusion,
• Poor growth
• Water retention in body

Recent Research: Thiamine deficiency has been found to be present in Type 2 diabetics.

Vitamin B2 (Riboflavin)

Function in Body:

• Helps release energy from food
• Improves vision
• Makes your skin healthy

Foods that are Rich Sources:

• Milk
• Egg
• Soyabean 
• Green leafy vegetables

Riboflavin and Iron are interlinked. If B2 levels are low, it can impair iron uptake. Iron will thus not be available for formation of haemoglobin. Thus, deficiency of one alters functioning of the other. Soyabean and green leafy vegetables nourish your body with both these nutrients.

Vitamin B5 (Pantothenic acid)

Function in Body:

• Required for energy production in body
• Formation of hormones
• Release of energy from food

Foods that are Rich Sources:

• Animal Liver 
• Egg yolk 
• Whole grains (barley, wheat)
• Lean meat
• Legume (bengal gram, red gram, soya)

High doses of Vitamin B5 interfere with absoprtion of B7. Thus, pharmacological supplementation must be under medical supervision.

Vitamin B6 (Pyridoxine)

Function in Body:

• Required for production of red blood cells and other chemicals in body like haemoglobin.
• Helps reduce homocysteine levels

Foods that are Rich Sources:

• Meat
• Animal Liver
• Vegetables
• Whole Grains & Cereals

Vitamin B6, B9  and B12 all three work together for breakdown of homocysteine. Increased levels of homocysteine has been linked to cardiac diseases. Thus, their function is of utmost importance. Meal combinations such as animal foods along with green leafy vegetable ensures you get all the three.

Vitamin  B12  (Cobalamine)

Function in Body:

• Needed for genetic material building
• Making of red blood cells
• For a good nervous system

Foods that are Rich Sources:

• All animal foods ( milk, meat, fish, egg)

Vitamin  C

Function in Body:

• Making collagen (a tissue that holds bones, muscles and other tissues together),
• Wound healing, Improving immunity (antioxidant), strengthening blood vessels
• Proper formation of bones and teeth.
• It also helps in absorption of iron from animal foods

Foods that are Rich Sources:

• Fruits such as guava, amla, oranges, berries

Cooking tips to retain Vitamins in Food:

Exposure to air, heat and water can destroy vitamins. Hence, transfer of these from food sources into the body becomes difficult. Some tips to keep in mind while dealing with vitamin rich foods are listed below-

• Since Vitamin A is fat soluble, deep frying of vitamin A rich foods must be avoided. 
• Discarding milk fat makes you loose out on Vitamin A too. Thus instead of opting for skim milk, one must cut down on fatty fried foods.
• Use of soda while cooking promotes loss of Thiamine (Vitmain B1). Tea, coffee, betel nut contain anti-thiamine substances which bring about destruction of Thiamine in the body. High temperature cooking(baking,pasteurisation,vigorous boiling) too causes lose of Thiamine.
• Milling of cereals causes loss of outer bran layer thereby losses of Vitamin B2.
• Vitamin B3 is relatively stable to heat, air, light. Slight loses while cooking in water do occur.
• Folate (Vitamin B9) losses occur while boiling vegetables in excess water.
• B12 is stable at room temperature and not easily destroyed by cooking. However, microwave heating is shown to hamper B12 content of foods.
• Vitamin C is the most easily destroyed. High temperature cooking, cooking in and then discarding excess water, mashing or cutting vegetables into small pieces and dehydration of fruits and vegetables causes considerable loss.

Now that you know your ABCs and 1, 2, 3s of Vitamins, grab onto foods to get your fill of them and enjoy a “V-ealthy”  life!