Vitamin A
Vitamin A is essential for healthy vision, skin, and immune function. It is found in foods such as sweet potatoes, carrots, spinach, kale, and broccoli. Animal products such as liver, eggs, and dairy products are also good sources of vitamin A.
Studies have shown that vitamin A deficiency is a leading cause of preventable blindness in children and that increasing vitamin A intake can reduce the risk of certain types of cancer (1). However, it is important not to consume too much vitamin A, as excessive intake can be harmful.
Vitamin C
Vitamin C is a powerful antioxidant that is necessary for healthy skin, immune function, and wound healing. It is found in fruits such as oranges, strawberries, kiwi, and grapefruit, as well as vegetables such as bell peppers, broccoli, and tomatoes.
Studies have shown that vitamin C can help to prevent and treat infections, reduce the risk of chronic diseases such as heart disease, and improve skin health (2). However, high doses of vitamin C supplements can cause digestive upset in some people.
Vitamin E
Vitamin E is a powerful antioxidant that is necessary for healthy skin and immune function. It is found in foods such as nuts, seeds, and vegetable oils.
Studies have shown that vitamin E supplementation may reduce the risk of age-related cognitive decline, but it is not clear whether dietary intake of vitamin E has the same effect (4). Additionally, high doses of vitamin E supplements can be harmful, so it is important to obtain vitamin E from food sources rather than supplements
Vitamin D
Vitamin D is important for bone health, immune function, and reducing the risk of certain diseases. It can be obtained from sunlight, but it is also found in fatty fish such as salmon and tuna, as well as fortified dairy products and some cereals. Studies have shown that vitamin D deficiency is linked to an increased risk of osteoporosis, certain cancers, and autoimmune diseases (3). However, it is difficult to obtain enough vitamin D from food alone, and many people may require supplements to reach optimal levels.
we should recall that vitamins are essential nutrients that the body needs to function properly. A balanced diet that includes a variety of fruits, vegetables, nuts, seeds, and lean proteins can provide most of the necessary vitamins for the human body. However, some people may require supplements to reach optimal levels of certain vitamins, and it is important to discuss any concerns about vitamin intake with a healthcare professional.
