13 Essential Vitamins – Best Vegetarian Foods to Get Vitamins



You must have heard from someone that “Do not forget to take your vitamins”, “Eat your meal to get Vitamins”, “My energy is down, I need to take some Vitamins”. So what exactly is Vitamins? Why is it so important in daily life? What are the Important Sources to Get them?

Vitamins are necessary nutrients that are required for the body to carry out essential functions. Our body cannot produce Vitamins on its own so we need to take them from outside either via the food we eat or in the form of tablets/capsules. 

In this article I will be talking about how you will get Vitamins from Vegetarian Food? 

What types of Vitamins in your veggies have?

Our body produces skins, bones, muscles, etc on a daily basis, and for this along with minerals and other things plays a crucial role in it. Nutrients that we get from the Vitamins help in following important activities:

  • Producing skins, muscles, and bones on a daily basis
  • Strengthen the immunity system to fight against unwanted infections or diseases
  • Repairing the cells, tissues, and organs in the body
  • Producing energy from the food that we intake.

Types of Vitamins

There are 13 essential Vitamins that your body requires for the proper function. Further reading will give you good knowledge and a proper understanding of the purpose of these Vitamins in a healthy life.

There are Two Types of Vitamins: 

Water-Soluble – Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9, (Folic Acid), Vitamin B12, Vitamin C.

Water-soluble Vitamins directly absorbed in the bloodstream during the breakdown of the food in the digestion process.

Fat Soluble – Vitamin A, Vitamin D, Vitamin E. Vitamin K

Fat-soluble like water-soluble does not directly absorb in the bloodstream, instead, they get the entry in the blood through the lymph and travel through the body using protein as a carrier.

Below is the list of 13 Essential Vitamins:

  1. Vitamin A
  2. Vitamin B1, or Thiamin 
  3. Vitamin B2, or Riboflavin 
  4. Vitamin B3, or Niacin 
  5. Vitamin B5, or Pantothenic Acid 
  6. Vitamin B6, or Pyridoxine 
  7. Vitamin B7, or Biotin 
  8. Vitamin B9, or Folic Acid
  9. Vitamin B12
  10. Vitamin C 
  11. Vitamin D
  12. Vitamin E
  13. Vitamin K

Purpose of Vitamins

Vitamins do not play a direct role in providing energy to the body but they help enzymes that generate energy from the other nutrients such as carbohydrates, proteins, and fats.

Vitamin A

The most important in the formation of retinol, which the body uses in producing rods and cones of the eye. It improves the eyesight to sense light and prevent night blindness. Vitamin A is also important in Tooths, bone growth, strengthening the immune system to fight against infections, it helps in reducing the risk of cancer.

Vegetables that are High in Vitamin A

Carrots (गाजर):

You must have heard it from your mother or from the grandmother that carrots are very good for the eyes. Yes they were right and the people who said that carrots are very good for your eye sights. Carrots are rich in beta carotene and dietary fibers.

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Spinach (पालक):

It is rich in high nutrition like other green vegetables. Include spinach in your veggies, so that you will get a decent amount of Vitamin A.

Broccoli (ब्रोकोली):

When it comes to Vitamin A then broccoli is a total winner. It is also rich in other essential nutrients.

Pumpkin (कद्दू):

You can make a variety of dishes from pumpkin, per 100 grams serving of pumpkin dish contain 170% of Vitamin A.

Vitamin B

Collectively it is called Vitamin B complex, as there are 8 B Vitamins. It plays a key role in perpetuating cell health and it is also helpful in creating red blood cells. It is essential to know that not all the Vitamins B do the same thing, and they can be found in different products. 

Vegetables that are rich in Vitamin B

Vitamin B complex can be found in different vegetables, this group of Vitamins is soluble in the water.

Green Peas (हरी मटर):

Packed with a decent amount of B1 folates along with B2, B3, and Vitamin B-6. Peas can be mixed with different vegetables to make a delicious dish. 

Sweet Potato (शकरकंद):

It is popular amongst root vegetables, which is highly nutritious and delicious to eat. Sweet potato is a natural source of Vitamin B5, which is helpful in producing red blood cells.

Mushrooms (मशरूम):

Naturally contains Vitamin B-6 and B-12. Most dairy products are rich in Vitamin B-12 but in this article we are actually covering vegetables that have different Vitamins in it. 

Soybeans (सोयाबीन):

Beans from the soy plant are rich in Vitamin B complex. Vitamin B-12 is bound with the protein in these veggies, it is during the digestion that enzymes break them with protein to absorb these micronutrients. 

Vitamin C

Your body cannot produce Vitamin C, yet it is one of the most essential nutrients for the body. Many foods are rich in Vitamin C, it is water-soluble.

Here is the daily recommended intake of Vitamin C for men and women

For Men’s: 90 mg is essential.

For Women’s: 75 mg is essential.

Vitamin C helps in reducing the rich of chronic diseases. It also helps in maintaining high blood pressure, people who have high blood pressure problems may take a proper amount of Vitamin C in their diets.

Vitamin C Rich Vegetables

Cauliflower (फूल गोभी):

100 grams of Cauliflower contains 42.8 mg of Vitamin C, which is very high in this nutrient. We can make a delicious dish of Cauliflower with potatoes that can be served with roti or with rice.

Potatoes (आलू):

100 grams of potatoes contain 19.7 mg of Vitamin C. We can make varieties of dishes from potatoes, it can be fried to make several dishes like french fries, wedges, chips, etc. 

Snow Peas (सेम):

It is rich in Vitamin C, provides you 90% of the nutrients within 100 grams of nutrients. Snow peas are edible peas that can be eaten whole along with the seeds in it.

Red And Yellow Bell Peppers:

One medium size of red and yellow bell peppers provides you 150% of Vitamin C intake of the whole day.

Vitamin D

It is produced when exposed to the sun. Vitamin D plays a vital role in the absorption of calcium in the bones, which ultimately helps in strengthening the skeleton system.

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So it is crucial to take a proper amount of Vitamin D and calcium on a daily basis to get rid of diseases like arthritis, osteoporosis, etc.

Vegetarian Foods that are High in Vitamin D

Tofu (टोफू):

Tofu is a soy protein high in Vitamin D and other essential nutrients and minerals. It contains 39% of total Vitamin D in 100 mg of Tofu.

Orange Juice (संतरे का रस):

1 cup of orange juice provides an adequate amount of Vitamin D in the body. Orange juice can be added in the daily breakfast along with the other light food.

White Beans (सफेद सेम):

A cooked white bean contains 119 mg of Vitamin D in 175 mL. 

Vitamin E

Vitamin E repairs and protects the damaged cells. Vitamin E is an antioxidant. It is a fat-soluble nutrient which means your body stores and uses it whenever it is necessary.

Vegetarian Foods that are rich in Vitamin E

Turnip (शलजम):

It gained popularity in the middle age and was highly eaten by the middle-class peoples in Europe. It is rich in Vitamin E along with magnesium and other nutrients and minerals.

Sunflower Seeds (सूरजमुखी के बीज):

It gives you a whopping 75% of your daily required Vitamin E. Sunflower seeds are jam-packed with a variety of nutrient items along with the fiber.

Cucumber (खीरा):

It contains several other nutrients, rich in other Vitamins but it contains adequate amounts of Vitamin E. It can be easily found in the vegetable markets and can be included in the salad.

Vitamin K

This helps the body in creating muscles for the bones and also helps in making protein during blood clot.

Veg Foods that are rich in Vitamin K

Cabbage (पत्ता गोभी):

Cabbage is an excellent source of Vitamin K, like other leafy dark vegetables it is high in Vitamins and minerals. For the people who are taking a blood thinner, such as warfarin then it is advisable to intake less amount of Vitamin K but it does not mean you need to cut the intake of Vitamin K.

Scallion (हरा प्याज):

Cooked to make a variety of different dishes, grocers termed them as green onions. You can include them in salads, fried rice, and other varieties of dishes. It is consumed worldwide but highly consumed in central Asia.

Problems to the Body Due to Lack of Vitamins

What happens when Vitamin A is Deficient?

Deficiency of Vitamin A causes dry eyes, night blindness, and other retina related issues.

What happens when Vitamin B is Deficient?

Vitamin B complex is essential, but here our main focus is Vitamin B12 deficiency. It causes mental problems, dizziness, chronic pain, etc.

What happens when Vitamin C is Deficient?

Vitamin C deficiency causes gum diseases, skin problems, digestive problems, immunity issues, etc.

What happens when Vitamin D is Deficient?

If you are Vitamin D deficient then you may feel mood swings, high blood pressure, excessive sweating, etc.

What happens when Vitamin E is Deficient?

Deficiency of E causes hair loss, anemia, skin dryness, leg cramps, muscle weakness, etc.

What happens when Vitamin K is Deficient?

Deficiency of Vitamin K may cause bleeding, weaken your bones and muscles. It also increases the risk of several heart diseases.

Answer Deficiency of Vitamin K may cause bleeding, weaken your bones and muscles. It also increases the risk of several heart diseases. Schema.org’s references:FAQPage Google’s documentation:FAQ Page