Vitamins are small elements with big benefits. The body needs them on a daily basis to function properly and carry out normal activities. If you were to become deficient in certain vitamins, you can become weak and constantly tired, and your skin, hair and nails would become unhealthy. Supplements are a popular way to get vitamins, but you can also get them through dietary sources.
Vitamin A
Vitamin A can be found in foods like sweet potatoes, broccoli, carrots, spinach, romaine lettuce, yams and butternut squash. This vitamin is beneficial to skin, eyesight and the proper maintenance of the bones.
B Vitamins
There are eight B vitamins and they can be found in foods such as eggs, fish, legumes, whole grains, leafy green vegetables, yeast and brown rice. B vitamins are important for nervous system function and for breaking down carbs, fats and proteins for energy. Women who are pregnant have an increased need for folic acid, which is a B vitamin.
Vitamin C
Vitamin C can be found in oranges, grapefruits, strawberries, tomatoes, red peppers, papaya and kiwi. It is also known as "ascorbic acid" and it is used by the body to promote collagen. This is a substance that gives strength to the skin, bones, organs and connective tissue.
Vitamin D
Vitamin D can be found in foods like sardines, tuna, salmon, eggs and mackerel. There are also some foods and beverages that are fortified with vitamin D such as milk, margarine, cereals and orange juice. Cod-liver oil is also high in vitamin D. The main function of this vitamin is to strengthen the bones.
Vitamin E
Vitamin E can be found in almonds, sunflower seeds, egg yolks, olive oil, corn oil, peanuts, wheat germ oil and turnip greens. Vitamin E is an antioxidant that helps with heart function and it also improves cell formation.
Vitamin K
Vitamin K can be found in foods such as kale, collards, spinach, onions, dandelion greens and parsley. The main function of this vitamin is to help promote blood clotting.
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