Vitamins are organic food components. Ordinary food contains very small amounts of them, yet that is enough to support the body's normal nutrition and growth, and even to strengthen immunity. A lack of vitamins raises the risk of various diseases.

Vitamins were discovered by the scientist Cashimir Frank in 1912. There are different kinds, and they must be taken regularly to keep the body healthy. Many people may not know which foods contain which vitamin, so here is a guide.

This vitamin keeps eyesight good and prevents night blindness, and there is no substitute for it in keeping the body healthy. It is found in milk, eggs, carrots, sweet pumpkin, drumstick (sajna), papaya, mango, kochu shak (taro leaves) and small fish.

Vitamin C plays a large role in the health of teeth and gums. It also helps form blood cells and protect bone health, helps the body absorb iron and heal wounds, and keeps the brain working. It protects against various age-related diseases and boosts immunity. Sources include amra (hog plum), amloki (Indian gooseberry), guava, pineapple, kalmi shak (water spinach), drumstick, green chillies, lemons and cabbage.

Vitamin D strengthens the bones and boosts immunity. Its sources are sunlight, egg yolk, liver, sardines and small local fish.

Vitamin E protects body cells from damage and is very important for red blood cells. Its sources are sunflower oil, soybean oil, nuts, almonds, pistachios, walnuts and wheat.

Vitamin B1 (thiamine) helps produce energy, protect the nerves, increase appetite, prevent heart disease and cataracts and improve memory, and it plays an anti-ageing role. Sources are cauliflower, red rice, peas, liver, mushrooms and lentils.

Vitamin B2 (riboflavin, written "riroflavin" in the source) helps turn the carbohydrate in food into energy and form red blood cells, and helps prevent mouth sores, cracked lips, fatigue and dandruff. Sources are pui shak (Malabar spinach), milk, liver, nuts, drumstick stems, eggs and meat.

Vitamin B3 (niacin) keeps the nervous system active and the skin healthy, and helps turn food into energy. Sources are meat, fruit, nuts, fish, mushrooms and red rice.

Vitamin B5 (pantothenic acid) keeps the skin, hair, eyes and liver healthy and breaks down fat and carbohydrate into energy. Its best sources are wheat, meat, fish, tomatoes, eggs, milk and cauliflower.

Vitamin B6 (pyridoxine) keeps the brain and nervous system active and helps break down protein and form red blood cells. It is found in fish, molasses (gur), meat, soybeans, bananas and eggs.

Vitamin B7 (biotin) helps protein metabolism and turns glucose into energy, and plays a special role in healthy hair. Sources are cheese, yoghurt, yardlong bean seeds, sweet potatoes, carrots, tomatoes, egg yolk, leafy greens and onions.

The chemical name of the next vitamin is folic acid. It improves the working of the brain and nervous system, helps form red blood cells and metabolise protein foods, and even helps prevent birth defects in babies. Sources are tomatoes, nuts, bananas, beans, soybeans, papaya, okra, spinach and fish.

Vitamin B12 (cyanocobalamin) helps form red blood cells and improves the working of nerve cells. It is found in liver, fish, meat and egg yolk.

This vitamin helps make prothrombin, which is needed for blood clotting and metabolism. It is found in green leafy vegetables, soybeans, eggs, cauliflower and sweet pumpkin.

Iron relieves anaemia and carries oxygen through the blood. It is found in fish, methi shak (fenugreek leaves), bean seeds, molasses, pulses, nuts, soybeans, raisins, kochu (taro), drumstick, dates and chickpeas.

Calcium keeps bones and teeth healthy, and eating calcium-rich food regularly also keeps the heart well. Sources are cheese, yoghurt, figs, soybeans, spinach, cabbage, drumstick, milk and chickpeas.

Potassium plays a key role in keeping the heart, muscles and nervous system working. It also maintains the body's water balance and keeps cells active. Sources are green coconut water, bananas, bean seeds, jujube (boroi), soybeans, sweet potatoes, nuts, leafy greens, dates, raisins, molasses, yoghurt and mashkalai.

Zinc plays an important part in normal growth, immunity and wound healing. It is found in prawns, chickpeas, yardlong bean seeds, pulses, soybeans, almonds, cashews, meat, eggs, cheese, yoghurt and mushrooms.

Iodine is essential for physical and mental growth. It aids digestion, absorption, assimilation and excretion, and carries nutrients from one part of the body to another. A lack of iodine causes goitre. Sources are sea fish, iodised salt, rupchanda (pomfret), dried fish, poa, coral and loitta fish.

Information from the Bangladesh Food Safety Authority.

Source: Jagonews24. First published in Bengali on The Agro News.