10 Essential Vitamins To Keep You Healthy And Fit-Part 2

Learn more about the remaining 4 essential vitamins in this article

Continuing with our study about essential vitamins, we now look at the rest of them here in this article. They are vitamins H, P, M and K.

So, let’s go ahead and have a look at each of them-

Vitamin H or Biotin or Vitamin B7

Vitamin H or Biotin is an essential part of your diet that aids in keeping your body healthy. It also helps in the functioning of red blood cells and protection from infections.

Vitamin H deficiency may lead to several complications, as well as anemia, fatigue, and weakness.

Foods containing Biotin-

  • liver
  • egg yolks
  • soybeans
  • peanuts
  • almonds
  • walnuts
  • cauliflower
  • mushrooms
  • salmon
  • bananas

However, it is not that difficult to get enough Vitamin H in your diet. Here is everything you need to know about Vitamin H- what it is and its benefits:

Vitamin H is essential for the body to produce and maintain healthy red blood cells. Red blood cells are responsible for carrying oxygen from your lungs to other parts of your body. It also helps in transporting carbon dioxide from the tissues back to the lungs, where it is exhaled out.

Vitamin H aids in the production of white blood cells that help fight infections. This vitamin also has antioxidant properties that help protect you from harmful free radicals and infections.

Vitamin H helps in the formation of collagen, a protein that provides structure and strength to bones, skin and connective tissue such as cartilage and tendons. It also promotes healing of wounds, burns and injuries.

Vitamin H is essential for the functioning of your immune system as it protects your body against bacteria, viruses, fungi and other infectious agents by boosting your immune system. In addition to this, it also works towards fighting cancerous cells in your body by preventing them from spreading throughout your body.

RDI for Biotin- 30mg/day.

Useful Resource-


Vitamin P

Have you ever heard about Vitamin P? I guess you have not. But you’ll be surprised to know that you have it in your meals daily.

Vitamin P is a vital nutrient that helps keep our bodies functioning properly. Unfortunately, many of us are deficient in this important vitamin. Vitamin P is found in a variety of foods, including citrus fruits, leafy greens, and tomatoes. It’s also found in supplements.

If you’re not getting enough Vitamin P from your diet, you may want to consider taking a supplement. Vitamin P is important for a number of reasons.

It helps keep our blood vessels healthy, reduces inflammation, and helps our bodies absorb Vitamin C. A lack of Vitamin P can lead to a number of health problems, including high blood pressure, stroke, and heart disease. So make sure you’re getting enough Vitamin P in your diet!

Vitamin P, also known as bioflavonoids, are a group of plant-based compounds that have powerful antioxidant properties. They’re found in a variety of fruits and vegetables, and they’re thought to play a role in maintaining good health.

Foods containing bioflavonoids

  • lemons
  • oranges
  • grapefruit
  • cranberries
  • strawberries
  • raspberries
  • blueberries
  • cherries
  • tomatoes
  • nuts and seeds

Numerous studies have shown that a lack of bioflavonoids can lead to a number of health problems, including heart disease and cancer. Vitamin P is also thought to play a role in cognitive function and memory.

So if you’re looking for a way to boost your health, adding more vitamin P-rich foods to your diet is a great place to start. Some of the best sources of vitamin P include citrus fruits, tomatoes, peppers, and broccoli. So next time you’re at the grocery store, be sure to stock up on these healthy foods!

Vitamin P is a mysterious and little-known vitamin, but that doesn’t mean it’s not important! Vitamin P is actually short for “permeability,” which refers to the ability of blood vessels to absorb and transport nutrients. A lack of vitamin P can lead to a number of problems, including easy bruising, poor wound healing, and even hemorrhaging.

Vitamin P is found in a variety of fruits and vegetables, including citrus fruits, tomatoes, peppers, and cabbage. So, make sure to include plenty of these foods in your diet to get your daily dose of this essential nutrient!

Vitamin M

Vitamin M, also known as Folic acid or folate, is a water-soluble vitamin that is found in leafy green vegetables, legumes, nuts, and fortified foods.

It is important for the proper development of the neural tube and plays a role in the production of red blood cells. Folic acid deficiency can lead to anemia, birth defects, and an increased risk of certain cancers. Supplementation is recommended for pregnant women and those who are at risk for deficiency.

Vitamin M is the name given to a group of water-soluble vitamins that are essential for human health. The most important members of Vitamin M are Folic acid and Folate.

Source of folates-

Folic acid is found in leafy green vegetables, legumes, nuts, and fortified foods. Folate is found in fruits, vegetables, legumes, nuts, and fortified foods.

Importance of having folates-

Folic acid and Folate are important for the development of the neural tube. Folate deficiency can cause neural tube defects such as spina bifida in a newborn child.

Vitamin M is also important for the metabolism of homocysteine. High levels of homocysteine are associated with an increased risk of heart disease, stroke, and cognitive decline.

Vitamin K

Vitamin K is a fat-soluble vitamin that is crucial for blood clotting, bone health, and proper brain and liver function. In addition to that, vitamin K is also necessary for regulating metabolism. The recommended daily intake of vitamin K varies depending on factors such as age and gender.

For example, infants and children aged 1 to 3 years require a daily intake of 90 mcg, while adults require between 120 and 140 mcg per day.

Source of Vitamin K

Vitamin K can be found in a wide range of plant foods such as leafy greens, broccoli, and cauliflower, as well as in smaller amounts in carrots. Fish, eggs, and dairy products are also good sources of this essential vitamin.

 Dos and Don’ts While Taking Vitamins

As with any other supplement, make sure to follow the dosage instructions on the label to avoid any unwanted health effects. Be sure to take vitamins and minerals at different times of the day to avoid any possible interactions. In addition to that, you should also avoid taking certain medications while taking certain vitamins and minerals. For instance, you should avoid taking iron supplements if you’re on the blood-thinning medication warfarin, and avoid taking calcium supplements if you’re taking an ACE inhibitor.

Final words-

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