There are 13 essential vitamins that our bodies need to function properly, according to the National Institutes of Health. Learning more about each of these and how they function--as well as the various food sources from which you can get them--will contribute to staying healthy by allowing you to get the vitamins your body needs.
Vitamin A
A key nutrient in helping your body maintain healthy skin and fight infections, vitamin A is also necessary for your vision, reports MIT. Eggs, cheese and whole milk contain high amounts of vitamin A, as well as vegetables such as squash, carrots and sweet potatoes.
Vitamin C
Necessary for healthy skin, bones and blood vessels, vitamin C can be found in a wide variety of foods. These include vegetables such as spinach, broccoli and red peppers, as well as fruits such as oranges, grapefruits and papayas.
Vitamin D
Crucial for healthy bones, your body can make its own vitamin D if you get out in the sunlight at least twice a week for five to 30 minutes at a time, according to MIT. It can also be found in food sources such as fortified milk and cereals, as well as in fish liver oil.
Vitamin E
Repairing body tissues, promoting healthy blood flow and preventing cell damage are all functions of vitamin E. Milk, beans, peas and nuts all contain vitamin D, as do meats such as fish and beef liver. Vegetable sources of vitamin D include spinach, broccoli and even vegetable oil.
Vitamin K
Vitamin K works to help blood clotting and form healthy bones. Although your body often makes plenty of vitamin K on its own, you can ensure you're getting enough of this nutrient by eating kale, brussels sprouts, cabbage, bananas and cheese.
Vitamin H and Pantothenic Acid
Often referred to as biotin, vitamin H aids your body in processing carbohydrates and proteins through metabolism, or converting the food you eat into energy. Another vitamin called pantothenic acid--or vitamin B-5--has a similar function, reports the NIH. Found in foods such as leafy green vegetables, milk, tomatoes and egg yolk, biotin also promotes healthy hormone production and normal cell growth within your body.
B Vitamins
The six remaining vitamins our bodies need belong to the family of B vitamins. Vitamins B-1, B-2 and B-3--also called thiamine, riboflavin and niacin, respectively--are pivotal in regulating metabolism and maintaining healthy skin tissues. Folate, or vitamin B-9, is key in allowing your body to create new cells as well as preventing birth defects in unborn children. B-12 is especially crucial to your body's metabolism and energy levels, while B-6, also called pyridoxine, helps your body use protein and works together with B-12 to produce red blood cells and DNA. To ensure sufficient amounts of B vitamins in your body, eat foods such as whole grains, dairy products, leafy green vegetables and poultry.
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