Unlocking the Power of Essential Vitamins: B7, B9, B12, C, D, E & K

In the fast-paced world of deadlines and daily stress, our bodies constantly need support to function optimally. Vitamins are essential micronutrients that play a pivotal role in our health, supporting everything from energy production to bone strength and brain function. Let’s explore seven key vitamins—B7, B9, B12, C, D, E, and K—understanding how they work, their importance, effects of deficiency, and how you can naturally include them in your diet using Indian foods, fruits, and vegetables.

✅  Vitamin B7 (Biotin)

How it works: Biotin acts as a coenzyme in the metabolism of fatty acids, amino acids, and glucose. It supports healthy hair, skin, and nails and plays a key role in energy production.
What it does: Biotin helps the body convert food into energy and is crucial for the health of your skin, nervous system, and metabolism.
Deficiency impact: Deficiency may lead to hair thinning, brittle nails, skin rashes (especially on the face), fatigue, and depression.
Sources in Indian diet: Include eggs (especially yolks), nuts (especially almonds and walnuts), soybeans, whole grains, bananas, cauliflower, and mushrooms. Moong sprouts and groundnuts are rich sources too.

✅  Vitamin B9 (Folate/Folic Acid)

How it works: Folate helps form DNA and RNA and is especially important during periods of rapid growth such as pregnancy and infancy.
What it does: Supports red blood cell formation and promotes proper brain and spinal development in the fetus. It’s also important for heart health.
Deficiency impact: Can lead to anemia, fatigue, irritability, poor growth, and during pregnancy, may cause neural tube defects in the baby.
Sources in Indian diet: Dark green leafy vegetables (like spinach and methi), citrus fruits, legumes (like chana, rajma), whole grains, beetroot, and fortified cereals. Sprouted grains enhance folate absorption.

✅  Vitamin B12 (Cobalamin)

How it works: B12 works with folate to create DNA and helps keep the body’s nerve and blood cells healthy.
What it does: Essential for nerve tissue health, brain function, and red blood cell production.
Deficiency impact: A lack of B12 can cause fatigue, weakness, constipation, loss of appetite, megaloblastic anemia, memory problems, and nerve damage.
Sources in Indian diet: Since B12 is found mostly in animal products, vegetarians should include dairy, curd, paneer, and fortified foods. Non-veg options include fish, eggs, chicken, and liver.

✅ Vitamin C (Ascorbic Acid)

How it works: Vitamin C acts as a powerful antioxidant and aids in collagen synthesis, iron absorption, and immune function.
What it does: Protects cells from damage, improves wound healing, boosts immunity, and enhances iron absorption from plant sources.
Deficiency impact: Deficiency can lead to scurvy—symptoms include fatigue, swollen gums, joint pain, and poor wound healing.
Sources in Indian diet: Amla (Indian gooseberry), oranges, lemons, guavas, papayas, strawberries, tomatoes, green chilies, and bell peppers are excellent sources.

✅ Vitamin D

How it works: Known as the “sunshine vitamin,” it helps in calcium absorption, crucial for bone health.
What it does: Supports bone and dental health, immune function, and mood regulation.
Deficiency impact: May lead to brittle bones (rickets in children, osteomalacia in adults), fatigue, depression, and frequent infections.
Sources in Indian diet: While sunlight is the best source, include fortified milk, egg yolks, mushrooms exposed to sunlight, and fatty fish (like mackerel and salmon). Spending 15-20 minutes in early morning sun can help boost Vitamin D levels.

✅ Vitamin E

How it works: Vitamin E is a fat-soluble antioxidant that protects cells from oxidative damage and supports immune function.
What it does: Promotes skin health, supports immune function, and helps in maintaining healthy eyes and skin.
Deficiency impact: Leads to muscle weakness, vision problems, immune system issues, and nerve damage.
Sources in Indian diet: Sunflower seeds, almonds, peanuts, spinach, mustard greens, and vegetable oils (like sunflower and safflower oil).

✅ Vitamin K

How it works: It plays a key role in blood clotting and maintaining bone health by regulating calcium levels in bones and blood.
What it does: Helps in wound healing through clot formation and prevents excessive bleeding. Also supports bone metabolism.
Deficiency impact: Can cause easy bruising, excessive bleeding, and weak bones.
Sources in Indian diet: Green leafy vegetables (like palak, sarson, and methi), cabbage, broccoli, and fermented foods like curd and paneer.

Nourish Naturally

In today’s convenience-driven lifestyle, many of us fall short of consuming adequate vitamins. Instead of relying solely on supplements, integrate a colorful variety of Indian fruits, vegetables, whole grains, legumes, and dairy into your meals. This not only supports your vitamin needs but also promotes overall well-being.

A healthy outside begins from the inside—so make your plate your pharmacy.