Vitamins are essential for the body to grow, develop and function normally. Each vitamin has its own purpose and serves the body in a different way. Some vitamins are water-soluble, and the body doesn't store them as long as vitamins that are fat-soluble, according to Kidshealth.org. Most of the vitamins are found in fruits and vegetables, but B-12 comes from animal-based products. You may get your vitamins from food sources, but many people prefer to take supplements every day to protect against vitamin deficiency.
Vitamin A
Vitamin A, which is fat-soluble, can be found in eggs, liver, fish oils, carrots, sweet potatoes, squash, cantaloupe, spinach and broccoli. It helps maintain healthy cells and it is necessary for your teeth, skin, skeleton and mucous membranes. Vitamin A is an antioxidant that is essential in protecting against infections and free radicals.
B Vitamins
The B vitamins are water-soluble and can be found in beans, peas, eggs, meats, fish, whole grains, nuts and leafy green vegetables. B vitamins help build red blood cells, protein and antibodies. They are essential to the central nervous system and digestion of carbohydrates, fats and proteins. Not getting enough of the B vitamins can cause nausea, anemia, nerve damage, fatigue, dizziness, nerve paralysis and mouth sores.
Vitamin C
Vitamin C is a water-soluble vitamin found in most fruits and vegetables, with high concentration in citrus, melons, berries, peppers, tomatoes and broccoli. Vitamin C helps build collagen, maintains healthy bones and is essential for healthy teeth, gums and red blood cells. Vitamin C is essential to heal sores, fractures and bruises. It is an antioxidant that fights infection, wards off colds and helps slow down macular degeneration.
Vitamin D
Vitamin D is a fat-soluble vitamin found in dairy products that are fortified with the vitamin. Other foods that contain vitamin D include eggs, some fish, liver and fortified cereals. The body manufactures vitamin D after exposure to the sun. Vitamin D is essential for healthy bones and teeth, aiding in the absorption of calcium and phosphorous. It can also help reduce muscle pain and pain from arthritis, according to the Mayo Clinic.
Vitamin E
Fat-soluble vitamin E has antioxidant properties, protects the red blood cells and aids in preventing cancer and heart disease. Some of the sources of vitamin E are avocados, nuts, whole grains, green leafy vegetables, olives, olive oils, sunflower oil and wheat germ oil.
Vitamin K
Vitamin K, a fat-soluble vitamin, is found in green leafy vegetables, liver, milk, cheese, egg yolk and some fruits. This vitamin helps with clotting blood and aids in bone development.
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