Information on Vitamins A, D, E, K

Vitamins and minerals are essential to life- for leading a healthy and positive lifestyle. But, do we actually know what vitamins or minerals really do? Or what are those key points one should always know about each vitamin and mineral separately? So, here’s some information that one should jot down: –

There are some fat-soluble and some water-soluble vitamins.


VITAMIN-A: – It can occur in several forms and can works as an antioxidant, a hormone and an essential component for vision.

Benefits Of Vitamin-A includes:

  1. It maintains health of specialized tissues such as retina (eye); i.e., it helps in vision.
  2. Aids in growth and health of skin.
  3. Helps in production and normal activity of white blood cells.
  4. Helps in promoting normal development of teeth and skeletal tissues.


  1. Major cause of deficiency of this vitamin included non-accidental blindness, worldwide. Night blindness is an early symptom of deficiency. Severe deficiency leads to progressive keratinization of cornea (known as xerophthalmia).
  2. Also, vitamin-A deficient animal is more susceptible to infections and cancer.
  3. Its deficiency may also impair the immune system.
  4. Mild vitamin-A deficiency is characterized by anemia (reduction in the number of RBCs)

Its Sources:

  1. Carrots
  2. Papaya
  3. Meat
  4. Eggs & cheese
  5. Broccoli
  6. Fish
  7. Mangoes
  8. Green, yellow, red peppers, etc.

VITAMIN-D: – Its main function is to regulate cell growth and differentiation, important metabolic processes and immune system in addition to its role in calcium absorption and bones development.

Benefits of Vitamin D:

  1. It helps in regulating the absorption process of calcium and phosphorus for having normal immune system.
  2. Helps in normal growth and development of bones and teeth. Provides resistance against certain disorders.
  3. Provides resistance against certain disorders.
  4. It also contributes to skin cells growth, repair and metabolism.


  1. In children-rickets; in adults-osteomalacia, also osteoarthritis and osteoporosis.
  2. Muscle weakness and muscles aches.
  3. It is also one of the main reasons for diabetes.
  4. Autoimmune diseases (it’s a condition in which one’s immune system attacks one’s own body) like diabetes, multiple sclerosis, rheumatoid arthritis etc.


  1. The body makes vitamin-D when exposed to ultraviolet rays from the sun. Note: While the body can produce vitamin D on its own through sun exposure, too much sun accelerates skin aging.
  2. Other sources include – cheese, butter, fortified milk, healthy cereals, fatty fish, whole grains etc.

VITAMIN-E: – It occurs in multiple forms and affects gene expression (DNA) in addition to its role as an antioxidant.

Benefits of vitamin-E includes:

  1. Helps in slowing cognitive decline in Alzheimer’s patient (mental deterioration that can occur in middle or in old age).
  2. Lowers the blood pressure and cholesterol level.
  3. Protects tissues from destructive action of oxidants.


  1. Fragility of RBCs.
  2. Also, its deficiency causes damage of nerve and muscle damage that results in loss of feeling of arms, legs, loss of body movement control, muscle weakness, vision problems.
  3. It also weakens the immune system.


  1. Almonds
  2. Peanuts
  3. Green olives
  4. Papaya
  5. Sunflower seeds
  6. Sweet potatoes
  7. Hazelnuts
  8. Peppers
  9. Avocado

VITAMIN-K: – It is essential for biological activity of a number of calcium-dependent enzymes, especially those involved in blood clotting and bone metabolism.

Benefits of vitamin-K includes:

  1. It’s an important factor for bone health and wound healing. It makes proteins for healthy bones normal blood clotting.
  • DID YOU KNOW? The letter K is derived from the German word ‘coagulation’ which means converting to a thickened mass of solid (necessary for clotting) and hence it is called vitamin-K.


  1. Generally, vitamin-k is made naturally in intestinal tract. Prople with viatmin-k deficiency aren’t able to absorb it.
  2. People having gastrointestinal problems (stomach upset) like celiac or vitamin-k sothey are more susceptible to being deficient.


Vitamin K sources

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