There are 13 essential vitamins, according to the National Institutes of Health, and each has a unique purpose in the overall job of maintaining your body's health. Although vitamin supplements are widely available on the commercial market, you actually can get the vitamins your body needs through a balanced diet. Examining the nature of the essential vitamins -- as well as where you can find them in a balanced diet -- is crucial to overall good health.
Vitamin A
Vitamin A is responsible for forming and maintaining healthy teeth and bones, and is a key player in the health of skin, mucous membranes and other soft tissues. Dietary sources of vitamin A include fish, liver and leafy green vegetables.
Vitamin C
A type of vitamin called an antioxidant, vitamin C protects the body's cells against free radicals, which are unpaired electrons that can damage DNA. Vitamin C promotes wound healing, healthy gums and aids the body's absorption of iron. Vitamin C is found not only in citrus fruits, but also in leafy green vegetables.
Vitamin D
Vitamin D allows your body to absorb and use calcium, and also plays a role in maintaining healthy teeth and gums. Often called the "sunshine vitamin" because exposure to sunlight causes your body to produce the nutrient, vitamin D is generally present in foods fortified with the vitamin, or in supplement capsule formulations.
Vitamins E and K
Two vitamins essential for healthy blood, vitamins E and K cooperate in a unique way. Vitamin E, which helps form red blood cells, also allows your body to use vitamin K, which allows your blood to coagulate. Without vitamin K, your blood cannot coagulate, or clot, according to the NIH.
B-Vitamin Family
The B-family of essential vitamins promotes a healthy metabolism, which is your body's ability to convert food into energy and regulate bodily processes such as respiration, blood circulation and body temperature. Additionally, B-vitamins allow your body to use protein to build cells and tissues, and also aid healthy growth and DNA production. B-vitamins are generally numbered, but they often have more recognizable names. They include B1, B2 and B3 -- or thiamine, riboflavin and niacin, respectively. Vitamins B6, B12, pantothenic acid, folate, and biotin are the other essential B-vitamins. Food sources of B vitamins include lean red meat and poultry, eggs, dairy products, peanuts, soy and walnuts.
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