Ten Essential Vitamins

The egg is among the most complete foods in relation to vitamin content. The metabolism, the formation of the teeth and the obtaining of energy depend on them.

Vitamins A, D, E, K, C, B1 (thiamine), B3 (niacin) B6, B12 (cyanocobalamin), and biotin are 10 substances necessary for the functioning of the body

The first four mentioned (A, D, E and K) are fat-soluble, the rest are water-soluble and the body eliminates them in the urine.


It helps the formation and maintenance of teeth, soft and bony tissues, mucous membranes and skin. It helps to have a good vision among other benefits.

In eggs, meat, liver, cod liver oil and other foods we can obtain Vitamin A.

The deficiency of Vitamin A in our body increases the risk of suffering from infectious diseases and vision problems.


It is important for metabolism, helps the formation of red blood cells in the blood and the maintenance of the central nervous system.

Vitamin B12 is obtained from eggs, beef, poultry, seafood and other foods.

The lack of this Vitamin B12 in the human organism occurs when the body is unable to absorb itself from the intestinal tract, this can be caused by pernicious anemia (decrease in red blood cells).


It helps the immune system for animals needed to fight diseases; favors the formation of red blood cells. It helps to break down proteins.

We can obtain Vitamin B6 in nuts, legumes, eggs, fish, among other foods.


It helps the body’s cells convert carbohydrates into energy. Good for the essential heart, the systems and the nervous system.

Vitamin B1 is obtained from lean meats, fish and soybeans, among other foods.

The deficiency of this Vitamin B1 can cause weakness, fatigue, psychosis and neurological damage.


Involved in the functioning of the digestive system, skin and nerves

You can get this vitamin by consuming poultry meat, fish, lean meat, nuts and eggs, among other food

Vitamin B3 deficiency causes pellagra; inflammation of the skin, digestive problems and mental deterioration.


It is essential for the metabolism of food. It breaks down carbohydrates, proteins and fats.

We can obtain Biotin from eggs, fish, broccoli and other vegetables from the cabbage family among other foods.


It is required for the growth and repair of tissues throughout the body, for the healing of wounds and repair and maintenance of cartilage, bones and teeth. heart disease and arthritis

Vitamin C can be obtained from fruits, tomatoes, broccoli, cantaloupe, cauliflower, cabbage, raspberry, blueberries and pineapple among other foods.


In addition to helping the body absorb calcium, the vitamin also helps maintain the balance of calcium and phosphorus in the blood.

Vitamin D can be obtained from fish and oysters among other foods.

Vitamin D deficiency can cause osteoporosis in adults and rickets in children.


It is an antioxidant that protects body tissue from damage caused by free radicals. This Vitamin E plays a very important role in the formation of red blood cells and the use of vitamin K.

Vitamin E can be obtained in nuts, seeds, olives, spinach, and asparagus among other foods.


It is very important without it the blood would not coagulate. It also helps keep bones strong.

Vitamin K can be obtained in cabbage, cauliflower and spinach among other foods. Vitamin K is made by bacteria that line the gastrointestinal tract.




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