Type	Benefits	Sources	Quantity
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy. Vitamin A Promotes growth of teeth and it builds resistance to respiratory infections.	Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos, garlic , ginger, spinach, apple, carrot , sorrel etc.	Little boys needss 900 micrograms of vitamin A each day. Little girls need 700 micrograms each day. It is possible to get too much vitamin A, so be careful with supplements. Don't take vitamin A supplements If you're taking isotretinoin (such as Accutane) for acne or other skin problems. Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage.
Vitamin C (also called ascorbic acid)	Vitamin C helps body to absorb calcium. It is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It , aids in wound healing, and contributes to brain function.	You'll find high levels of vitamin C in red berries, kiwifruit, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, orange, cherries, apples, plums , apricots, peach seeds etc.	Litle boys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls need 65 mg of vitamin C in each day.
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium. It prevents rickets and helps to build strong teeth.	The Vitamin D is unique for your body manufactures when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk. Vitamin D is available in apples, fish lever oils, in the fish like herring and salmon etc.	Little child need 5 micrograms of vitamin D from food every day.
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vitamin E is found in many foods, such as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and whole grains are also good sources. It is available in apple, rye, broccoli, wholewheat, egg etc.	Teen guys and girls need 15 mg of Vitamin E every day.
Vitamin B17 (Known as Amygdalin)	Vitamin B17 helps to control Cancer.	Vitamin B17 is available in apricots, peach seeds, apple, Cherrie, plum, nectarine etc.	- - -
Vitamin B12 (Cobalamin )	Vitamin B12 helps to build DNA, make red blood cells, and is important for nerve cell function.	Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals. Vitamin B12 is also available in egg, kidney, liver, sprouted seeds, legumes, rye etc.	Little child should get 2.4 micrograms of vitamin B12 daily.
Vitamin B6	Vitamin B6 is important for the brain and nerves to function normally. It also helps the body break down proteins and make red blood cells.	A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.	Teen guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.
Vitamin B5 (Known as Panthothenic acid)	Vitamin B5 is essential for to strengthen the immune system and to build cell. It aids in healing wounds	Vitamin B5 is available in rye, turnip, garlic, papaya, and parsley.	Little child 1.2 mg of thiamin each day; teen girls need 1 mg.
Thiamin (also called vitamin B1)	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly. It prevents stress and promotes growth.	People get thiamin from many different foods, including fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ. Vitamin B1 is also available in rice, bran, sunflower seeds , peanuts, oatmeal, rye, apple, garlic, turnips etc.	Little child 1.2 mg of thiamin each day; teen girls need 1 mg.
Niacin (also called vitamin B3)	Niacin helps the body turn food into energy. It aids in digestion and is important for nerve function.	You'll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts. Vitamin B3 is also available in apple, garlic, ginger, onion, rye, turnip, parsley etc	Teen guys need 16 mg of niacin daily. Teen girls need 14 mg a day.
Riboflavin (also called vitamin B2)	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision. It promotes hair, skin and nail growth.	Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green vegetables, broccoli, asparagus, and fortified cereals. It is available in apple, garlic, ginger, yeast, cheese, almonds, liver, kidney, millet etc.	Teen guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.
Folate (also known as vitamin B9, folic acid, or folacin)	Folate helps the body make red blood cells, break down proteins, and keep the heart healthy. It is also needed to make DNA.	Dried beans and other legumes, leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals.	Teen girls and guys need 400 micrograms of folate daily