Your body uses vitamins for basic functions, such as keeping your immune system strong. Vitamins can be found in all of the foods you eat. Following a balanced diet will provide you with all of the vitamins you need. In some cases, you might need to take a vitamin supplement if you are deficient in a particular vitamin. Let your doctor know about any vitamin supplement you take, including multivitamins.
Vitamin A
Vitamin A is an essential vitamin metabolized by the fat in your body. Your eye health depends partly on vitamin A. Cells use vitamin A for division and differentiation, which determines if the cell is going to be part of the brain, muscles, lungs, blood or other tissue. Women need at least 700 mcg of vitamin A daily, and men need at least 900 mcg, reports the Office of Dietary Supplements. Organ meats, fortified milk, carrots and spinach are all high in vitamin A.
B Vitamins
B-complex vitamins work together to metabolize food. B vitamins include niacin, thiamine, riboflavin, pantothenic acid, folate, biotin, pyridoxine and cyanocobalamin. All B vitamins are water soluble, meaning your body uses what it needs and excretes the excess through urine. B vitamins aid in the metabolism of carbs, fat and protein. They also promote cell growth and enhance your nervous and immune systems. Eat a variety of green veggies, fruits, legumes, fortified cereal and dairy foods to get enough B vitamins in your diet. Over-the-counter supplements put all of the B vitamins together in a B-complex pill.
Vitamin C
Vitamin C helps your body heal wounds and fight against infection. According to the Office of Dietary Supplements, vitamin C might even lessen the symptoms of the common cold. You need 75 to 90 mg of vitamin C each day. Eat plenty of oranges, grapefruits, strawberries, tomatoes, broccoli and sweet potatoes to get the amount of vitamin C you need each day.
Vitamin D
Vitamin D is a fat soluble vitamin needed to help your body absorb calcium. This vitamin is commonly referred to as the "sunshine vitamin" because your body can make it when exposed to sunlight. According to Medline Plus, you need 10 to 15 minutes of sunshine three times per week to get the right amount of vitamin D. You can also get vitamin D from your diet by consuming fortified milk or juices, salmon, beef liver, cheese and egg yolks. You need 600 international units, or IU, of vitamin D each day.
Vitamin E
Vitamin E is a fat soluble vitamin that acts like an antioxidant in your body. It helps fight the effects of aging, forms red blood cells and can help protect you against chronic diseases. You need 15 mg of vitamin E each day, which you can get from vegetable oils, almonds, sunflower seeds and spinach.
Vitamin K
Vitamin K is the final fat soluble vitamin. This vitamin is especially important for your blood. Vitamin K causes your blood to coagulate, or clot/scab. It might also help strengthen your bones. You need 90 mcg of vitamin K each day. Eat cabbage, cauliflower, spinach and soybeans to get the vitamin K you need.
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