A recent article in The Conversation brings renewed attention to the essential vitamins—from A to K—that our bodies need, revealing both their crucial roles and the everyday foods that help us meet our daily nutritional requirements (The Conversation). While “superfoods” are often marketed for their seemingly miraculous health benefits, the latest research and expert perspectives underscore that a balanced, varied diet rich in common ingredients is usually sufficient to cover most vitamin needs.
Nutrition remains a vital topic for Thai readers as the country navigates both overnutrition, evident in rising obesity and diabetes rates, and lingering micronutrient deficiencies in certain populations. Understanding the functions, sources, and risks of vitamin deficiency can empower individuals and families to make informed dietary choices amid complex and sometimes misleading health advice.
Each vitamin in the A to K spectrum plays a specific role. Vitamin A, found in eggs, oily fish, and dairy, is crucial for skin health, immunity, and especially vision. Its role in aiding the retina’s light-sensitive cells is why visions of carrots as a “see-in-the-dark” superfood persist—carrots and other colourful vegetables contain beta-carotene, which the body safely converts to vitamin A (NHS). Deficiency, while rare in wealthy countries, can still pose risks such as impaired night vision and, in extreme cases, blindness—issues that have been documented sporadically in rural Thailand, especially among low-income children with limited access to animal-source foods or diverse produce (WHO Southeast Asia).
The B vitamin group consists of eight distinct nutrients, each with specific functions. B1 (thiamin) is notable for supporting the nervous system and digestion, with deficiencies associated with serious neurological conditions linked to chronic alcohol misuse—a reminder of the social health risks in regions with higher drinking levels. B2 (riboflavin) and B3 (niacin) assist with similar metabolic roles, while B9 (folate) and B12 (cobalamin) are essential for red blood cell production and preventing anaemia (Harvard T.H. Chan School of Public Health). Folate, in particular, is vital during early pregnancy to avoid neural tube defects such as spina bifida—an increasingly recognized area of public health focus in Thailand, where the Ministry of Public Health recommends folic acid supplementation for all women of childbearing age (Thai FDA).
Vitamin C, or ascorbic acid, enjoys a reputation as the “healing” vitamin. Promoting wound healing, tissue repair, and vascular health, vitamin C is abundant in citrus fruits, guava, and green leafy vegetables common in the Thai diet. Historically, this vitamin prevented scurvy among sailors—a condition marked by fatigue, bleeding gums, and depression. Although scurvy is mostly a problem of the past, current research shows mild deficiencies may still occur among older adults or individuals with highly restrictive diets (Mayo Clinic).
Vitamin D is unique in that it can be synthesised by the skin in response to sunlight—making it a nutrient of particular concern in populations with little sun exposure or where air pollution obstructs UVB rays, as is increasingly the case in urban Thailand during winter months (The Conversation). This vitamin is critical for bone, muscle, and dental health: deficiencies can produce rickets in children and osteomalacia in adults, both of which have been documented in Thai hospitals, especially among those with minimal outdoor activity or unbalanced diets (Clinical Nutrition Research Thailand).
Vitamin E, available in nuts, seeds, and plant oils, functions as a vital antioxidant, helping to protect cells from damage, support immune function, and promote eye health. In Thailand, where oils such as coconut and peanut are dietary staples, outright deficiency is rare though possible in cases of fat malabsorption (Harvard T.H. Chan School of Public Health). The market for vitamin E supplements is growing, often as part of beauty-oriented marketing campaigns, but health officials recommend obtaining it naturally from whole foods.
Though “vitamin F” is not an actual vitamin, the term sometimes refers to essential omega-3 and omega-6 fatty acids. These healthy fats are crucial for brain function and inflammation control, and can be found in fish, certain plant oils, and nuts—a pattern that resonates with the Thai affinity for both freshwater and marine fish, as well as peanuts and sesame in local cuisine (Healthline).
Vitamin K, often overlooked but essential for blood clotting, is present in leafy greens and grains, staples in both rural and urban Thai kitchens. Its necessity is underscored by the national practice of administering vitamin K to newborns as a routine measure to prevent dangerous bleeding disorders (Thai Ministry of Public Health).
One of the article’s more intriguing findings is the ranking of foods by nutrient density. While kale, oily fish, and eggs are recognized as superfoods, the undisputed winner for overall vitamin content is liver—a traditional ingredient in many Thai recipes, from boat noodles to khao tom. Though some may be wary of consuming liver due to concerns about cholesterol or purines (relevant for gout-prone individuals), moderate intake remains a highly efficient way to support micronutrient status (The Conversation).
Expert perspectives reinforce the article’s conclusion: a varied, “normal” diet typically provides ample amounts of all essential vitamins—no need for routine mega-dosing or expensive “superfood” supplements. Individuals most at risk of deficiency are those with highly restricted diets, people who are pregnant or breastfeeding, the elderly, alcohol-dependent individuals, and those with certain health conditions impacting absorption. In Thailand, with its rich, diverse food culture, the greatest risk often arises from economic factors or shifting dietary habits towards processed, low-nutrient foods—trends now seen among urban youth and in regions wrestling with rapid socioeconomic change (WHO Thailand).
Moreover, Thailand’s deep cultural connection to communal meals and shared culinary traditions—such as the daily morning market and family-style dining—represents a social structure that naturally encourages dietary diversity. Traditional dishes blend vegetables, fish, herbs, and meats, providing a spectrum of essential vitamins in each shared meal. However, as more people adopt modern, convenience-focused diets, awareness of the need for balance and variety must be maintained.
Looking forward, experts highlight the importance of nationwide nutrition education campaigns, continued fortification of staple foods (such as the addition of iodine to salt and vitamin A to cooking oil), and targeted support for populations at risk—especially children from low-income families, and pregnant or breastfeeding women. Policymakers and community health workers alike stress the value of government-backed monitoring and intervention programmes for micronutrient deficiencies, coupled with public information to dispel myths about “miracle” foods or unnecessary supplements (Thai Health Promotion Foundation).
For individuals and families in Thailand wishing to maximise their health, the most practical advice is to enjoy a diverse range of everyday foods, including plenty of vegetables, fruits, legumes, fish, and moderate amounts of organ meats, while limiting processed foods. Those in specific situations—pregnancy, advanced age, or with chronic medical conditions—should consult community health volunteers or local clinics about individual supplementation need. Parents should follow paediatrician advice on vitamin K and D for newborns and young children, and everyone can benefit from the simple act of spending time outdoors for natural vitamin D synthesis. Remember, no single pill or food can solve every problem—balance and variety remain the true superfood.