Vitamins are chemical compounds that humans need in significant quantities. The majority of our vitamins must come from food because the body either does not synthesize them or produces very little of them. Each vitamin has a particular purpose in the body, thus each person requires a different amount of each vitamin to stay healthy.

Vitamins are invisible organic compounds found in natural foods. If you don't receive enough vitamins, you can be more likely to have certain health problems. A vitamin contains carbon because it is an organic substance. Additionally, it is a nutrient that the body may need food to supply.

There are two identified groups of vitamins; water-soluble and fat-soluble vitamins:

Fat-soluble vitamins
Stored in the liver, adipose tissue, and muscles. Dietary fat makes it easier for the body to absorb these vitamins.

i. Vitamin A - maintain healthy and helps teeth, bones, soft tissue, mucous membranes, and skin. Necessary for good eye health.
Good sources: Liver, cod liver oil, carrots, broccoli, sweet potatoes, butter, kale, spinach, pumpkins, some cheeses, eggs, apricots, milk.

ii. Vitamin D - referred to as the "sunshine vitamin" since the body produces it after exposure to sunlight. necessary for bone health mineralization
Good sources: present in fatty fish, eggs, cow liver, and mushrooms.

iii. Vitamin E - Antioxidant properties aid in preventing oxidative stress, which raises the risk of chronic inflammation and a number of diseases.
Good sources: Kiwis, almonds, eggs, nuts, leafy greens, and vegetable oils.

iv. Vitamin K (Menaquinone) - Helps the body form blood clots. Blood clots are crucial to avoid excessive bleeding.
Good sources: Leafy greens, pumpkins, figs, and parsley.


Water-soluble vitamins
The body cannot store vitamins that are water-soluble. All the B Vitamin and vitamin C are among the nine water-soluble vitamins. Any excess or lingering substances excreted through urine. These vitamins need to be regularly ingested to keep the body from experiencing shortages or deficiencies. Vitamin B12 is an exception to this rule because it can be kept in the liver for a long time.

i. Vitamin B1 (Thiamine): Essential for the production of several enzymes that aid in the breakdown of blood sugar.
Good sources: Yeast, pork, cereals, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

ii. Vitamin B2 (Riboflavin): Crucial for the creation and proliferation of bodily cells and aids in the metabolism of food.
Good sources: Green beans, cottage cheese, milk, yogurt, beef, eggs, salmon, bananas, persimmons, okra, and chard.

iii. Vitamin B3 (Niacinamide): Required by the body for proper cell growth and function.
Good sources: Meat (chicken, beef, tuna, and salmon), dairy products (milk and eggs) and vegetables(broccoli and carrots).

iv. Vitamin B5 (Pantothenic acid): Required for the production of hormones and energy.
Good sources: Meats, whole grains, broccoli, avocados, and yogurt.

v. Vitamin B6 (Pyridoxine): Essential for the production of red blood cells.
Good sources: Almonds, bananas, squash, cow liver, and chickpeas.

vi. Vitamin B7 (Biotin): Thanks to this vitamin, the body can metabolize proteins, lipids, and carbs. It also yields keratin, a structural protein that is present in the skin, hair, and nails.
Good sources: Egg yolk, broccoli, spinach, and cheese.

vii. Vitamin B9 (Folic acid): Required for the synthesis of DNA and RNA.
Good sources: Leafy vegetables, peas, liver, some grain products with added vitamins, and sunflower seeds. Several fruits also contain modest quantities.

viii. Vitamin B12 (Cyanocobalamin): Necessary for a healthy neurological system.
Good sources: Fortified cereals, fortified soy products, fortified nutritional yeast, fish, shellfish, pork, chicken, eggs, milk, and other dairy products. If you are on a vegan diet, doctors may suggest taking B12 supplements.

ix. Vitamin C (Ascorbic acid): Aids in bone growth, wound healing, and the creation of collagen. Additionally, it functions as an antioxidant, strengthens blood vessels, helps the body absorb iron, and boosts the immune system.
Good sources: Fruits and vegetables but cooking it degrades vitamin C.


Vitamin supplements
Research indicates that although many people use multivitamins and other supplements, they may not be necessary or beneficial.

A balanced, varied diet rich in fruits and vegetables is the greatest method to get all the vitamins you need. The most effective methods for getting enough nutrients from food are outlined in current guidelines from the Department of Health and Human Services.

However, fortified foods and supplements may be allowed in some situations, such as during pregnancy, for persons with restricted diets, and for those with specific medical issues.

People who take supplements should be careful not to go above the recommended dosage because, according to research, consuming too much of any vitamin might have negative health effects.

Vitamin supplements can also interfere with some drugs. Generally speaking, you must visit a doctor before taking any supplements.


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Reference:
1. https://www.medicalnewstoday.com/articles/195878#supplements
2. https://medlineplus.gov/ency/article/002399.htm