There are 13 different natural vitamins your body needs to grow and develop normally, each of which has a specific function in your body. Vitamins are either water- or fat-soluble. Fat-soluble vitamins can be stored in your body whereas water-soluble vitamins are eliminated by urine and must be consumed on daily basis. You can usually get all the vitamins you need by eating a balanced diet consisting of natural and fresh ingredients, according to the Centers for Disease Control and Prevention.
Vitamin A
Vitamin A, or retinol, is a fat-soluble vitamin needed for healthy eyes and mucous membranes, bone growth, cell division and tooth development, among other functions. You can get natural vitamin A from foods like dairy products, fish and liver. In addition, vegetables like carrots, pumpkin, squash and apricots contain beta-carotene that is converted to vitamin A in your body. Vitamin A is fat-soluble and is stored in your liver, so toxicity can result from having too much vitamin A in your body. The recommended dietary allowance of vitamin A for adults is between 700 and 900 mcg per day.
Vitamin B Complex
The eight B vitamins your body needs are B1, or thiamin, B2, or riboflavin, B3, or niacin, B5, or pantothenic acid, B6, B7, or biotin, B9, or folate, and B12. All B vitamins are water-soluble and needed for normal appetite, vision, healthy skin, healthy nervous system and red blood cell formation. Deficiency in vitamins B6, B7, B9 or B12 can cause anemia. Good sources for B vitamins are meat, whole grains, dairy products and green leafy vegetables. However, vitamin B12 is only present in animal products like meat, eggs and dairy, so vegans need to take B12 supplements. The RDA for the different B vitamins varies from 2.4 mcg of B12 to 5 mg of B5.
Vitamin C
Vitamin C is also water-soluble, so you need to get adequate daily intake of vitamin C to prevent deficiency. Your body needs vitamin C for bone and tooth formation, wound healing and keeping your blood vessels and immune system healthy and functional. Vitamin C deficiency can cause bleeding gums, slowly healing wounds and scurvy. Good vitamin C sources are citrus fruits, kiwi and red peppers. The RDA for vitamin C is between 75 and 120 mg per day for adults,
Vitamin D
Vitamin D is a fat-soluble molecule that is made in your body in response to UV-light. Vitamin D plays an important role in keeping your bones healthy and strong. It increases the amount of calcium absorbed from your small intestine and keeps your serum calcium and phosphate levels normal. In addition vitamin D and calcium can protect from osteoporosis. Vitamin D deficiency can cause brittle and thin bones and rickets in children. Foods like fatty fish, fish liver oil and fortified milk and juices contain vitamin D. The RDA for vitamin D is 10 mcg for infants and 15 mcg for children and adults per day. People over 70 years of age should get 20 mcg per day.
Vitamin E
Vitamin E, also known as alpha-tocopherol, is a fat-soluble vitamin and an antioxidant. It functions in protecting vitamins A and C, red blood cells, cell membranes and essential fatty acids from destruction. According to the Colorado State University, it is almost impossible to have a vitamin E deficiency without starvation. Good sources of vitamin E are oils, margarine, grains, nuts, eggs, green leafy vegetables and fortified cereals. The RDA of vitamin E for adults is 15 mg.
Vitamin K
Vitamin K is a fat-soluble vitamin produced in your intestines by intestinal bacteria. Vitamin K has an important role in normal blood clotting and bone health. You can also get vitamin K from foods like cauliflower, cabbage, spinach, broccoli, soybean oil, canola oil and olive oil. Although vitamin K is produced in your body, you can still have a vitamin K deficiency. People who take anticoagulants or antibiotics are at risk of deficiency, and newborn babies who lack intestinal bacteria need vitamin K supplement for the first week. Hemorrhaging is a symptom of vitamin K deficiency. Vitamin K toxicity can cause red blood cell breakdown and liver damage.
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