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Vitamin A - Also known as retinol, it is present in foods such as carrots, broccoli, egg yolks, arugula, mango, papaya and liver.

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Vitamin A - Deficiency: It can cause problems with vision, especially in children.

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Vitamin A - Benefits: Increases immunity, it's good for the skin and prevents tissue aging.

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Vitamin B1 - Also known a thiamine, this vitamin can be found in whole grains, beans, cabbage, string beans, banana, papaya and pork.

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Vitamin B1 - Deficiency: A lack of vitamin B1 can cause weakness, appetite loss, joint pain and heart problems.

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Vitamin B1 - Benefits: It helps stimulate the appetite, improve heart function and protect the nervous system.

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Vitamin B2 - Also known as riboflavin, this vitamin is found in cheese, brown rice, eggs, cassava, pineapple, avocado and giblets.

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Vitamin B2 - Deficiency: It can cause indigestion and skin diseases.

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Vitamin B2 - Benefits: Helps protect skin and eyes and aids in digestion.

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Vitamin B6 - Also known as pyridoxine, it is found in bananas, peanuts, soy, tomato and meats, such as chicken, fish and pork.

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Vitamin B6 - Deficiency: Skin problems can arise from a lack of vitamin B6.

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Vitamin B6 - Benefits: It aids metabolism, especially the metabolism of carbohydrates, and improves cell immunity.

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Vitamin B12 - Cyanocobalamin is a classification associated with vitamin B12 and is found in foods such as fish, as well as meat from the liver, muscles and kidneys.

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Vitamin B12 - Deficiency: It can cause anemia, gastrointestinal problems and blood diseases.

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Vitamin B12 - Benefits: It benefits the metabolism, nervous system and growth.

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Vitamin C - Ascorbic acid is present in citrus fruits, like oranges, lemons and tangerines. Tomatoes, watercress and cabbage also contain the vitamin.

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Vitamin C - Deficiency: It can cause fatigue and poor scarring.

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Vitamin C - Benefits: It stimulates the immune system and is important for skin, teeth, bone and muscle health.

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Vitamin D - Fish, including tuna, sardines and mackerel, are good sources of calciferol. Sunlight is another source of vitamin D.

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Vitamin D - Deficiency: A lack of this vitamin can cause problems with bone growth.

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Vitamin D - Benefits: It contributes to bone growth as it controls the absorption of calcium and phosphorous.

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Vitamin E - It is present in rice, wheat germ, nuts, legumes and leafy greens.

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Vitamin E - Deficiency: According to specialists, it's rare to lack this vitamin, but it can happen in people who have difficulty with absorption or in newborns.

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Vitamin E - Benefits: It reduces the risk of developing cataracts, cancer, cardiovascular illnesses and skin problems.

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Vitamin K - Milk and leafy-dark-green vegetables are rich in vitamin K, including cabbage, spinach and cauliflower.

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Vitamin K - Deficiency: Without this vitamin, the body takes longer to heal wounds and can be more susceptible to haemorrhage.

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Vitamin K - Benefits: Vitamin K is an excellent blood-clotting stimulant.

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The power of vitamins - Now that you know more about the benefits of the main vitamins present in food, remember to choose the best food for your health.

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Medical recommendation - Consult a nutritionist to develop a balanced diet that works for your body and your routine.

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