New Delhi | 23 July 2025 : In a world flooded with “superfood” hype and supplement ads, it’s easy to wonder: Which vitamins are truly essential, and which foods give you the best bang for your nutritional buck?

Vitamin A
Known as retinol, vitamin A is crucial for skin, immune function, and vision particularly in low-light conditions. It's found in eggs, oily fish, and dairy, while beta-carotene (its plant-based form) is abundant in carrots, spinach, pumpkin, and peppers. A deficiency can lead to severe vision issues, even blindness.

Vitamin B Complex
The B vitamin family includes eight essential nutrients, each playing a different role.

B1 (thiamin): Supports the nervous system and digestion.

B2 & B3 (riboflavin & niacin): Help in energy production and skin health.

B9 (folate): Vital in pregnancy to prevent neural tube defects.

B12 (cobalamin): Necessary for red blood cells; deficiency can lead to anaemia.
You can find B vitamins in beans, legumes, meat, fish, and dairy.

Vitamin C
Often the go-to when you’re sick, vitamin C is essential for wound healing, collagen production, and maintaining blood vessels and bones. Deficiency leads to scurvy, once common among sailors. You’ll find vitamin C in citrus fruits, peppers, and leafy greens.

Vitamin D
Vital for bone, teeth, and muscle health, vitamin D is both diet- and sunlight-derived. Oily fish, eggs, and red meat help, but the sun is your best source at least in summer. In winter, many people may need supplements to maintain healthy levels. Deficiency can cause rickets in children and osteomalacia in adults.

Vitamin E
This lesser-hyped vitamin is a cell protector and supports vision and immune function. Found in nuts, seeds, and plant oils, it's typically easy to get enough from a varied diet.

Vitamin F (Kind of)
“Vitamin F” is actually a pseudonym for omega fatty acids (ALA and LA). These healthy fats are essential for brain health, skin, and anti-inflammatory processes. Think of them as honorary vitamins, found in oily fish, flaxseeds, and walnuts.

Vitamin K
Often forgotten but vital, vitamin K plays a key role in blood clotting. It's found in leafy greens and grains, and deficiency can cause excessive bruising or bleeding—especially in infants.

And the Most Vitamin-Packed Food Is...
Drumroll, please: Liver. Often dismissed for its strong taste, liver contains a rich mix of vitamins A, B, D, and K—making it the most nutrient-dense food in the list. But due to its high vitamin A content, moderation is key (and it's not recommended during pregnancy).

Close runners-up:

Kale – packed with multiple vitamins and minerals.

Oily fish – loaded with A, D, and omega-3s.

Eggs – a great all-rounder.

So, while no single “superfood” will fix your life, a balanced, colorful diet can keep your body (and bowels) in harmony.