The U.S. National Library of Medicine reports there are 13 vitamins the human body needs to function. Lack of necessary vitamins is called a deficiency and can result in illness or other health issues. Essential vitamins include A, C, D, E, K, pantothenic acid, biotin and folate, or folic acid. You also need vitamins from the B group: B1, B2, B3, B6 and B12.
B-Complex Vitamins
The B-complex vitamins are B1, B2, B3, B6 and B12. They are water soluble vitamins, which means the body uses them immediately, and any unused portions are eliminated, though B12 is an exception to this rule. You need a continuous supply of B-complex vitamins to maintain good health. Colorado State University reports B-complex vitamins promote the creation of red blood cells and keep your vision, skin and nervous system healthy.
B-complex vitamins can be found in whole grains, leafy greens, eggs, meat, beans and nuts. B12 can only be found in foods from animals, such as dairy products, eggs and meat, as well as shellfish.
Other Water Soluble Vitamins
Vitamin C, folic acid, pantothenic acid and biotin are other water soluble vitamins. Vitamin C is important because it helps your body absorb iron, keeps blood vessel walls strong, helps your teeth and bones grow, and promotes a healthy immune system. Vitamin C can be found in citrus fruits as well as potatoes and broccoli.
Folic acid is important for pregnant women because it can help prevent birth defects. It is also helps you metabolize protein and is good for your heart. Whole grains, meats, beans and leafy vegetables are good sources of folic acid.
Pantothenic acid helps create energy. It's found in egg yolks, beans, meat and whole grains.
Biotin assists your body get energy from carbohydrates. Foods with biotin include fresh vegetables, milk, egg yolk and liver.
Fat Soluble Vitamins
Vitamins A, D, E and K are essential fat soluble vitamins. They are stored in your liver for long periods of time and do not need to be replenished as often as water soluble vitamins. Vitamin A can be found in fortified dairy products, butter, whole milk and egg yolks as well as sweet potatoes, leafy green vegetables and apricots. Vitamin A helps your body fight infection and aids the development of teeth and bones.
Vitamin D helps your body absorb calcium and also helps with the development of bones and teeth. It can be found in fish oil and vitamin-D enriched foods such as dairy products. You can also absorb vitamin D through direct sunlight.
Vitamin E is an antioxidant found in vegetable oil, green vegetables, whole grains and egg yolks.
Vitamin K is necessary for your blood to clot. It's found in leafy dark green vegetables and liver.
References
- MedlinePlus.com: U.S. National Library of Medicine -- Vitamins
- Harvard School of Public Health: The Nutrition Source -- Vitamins
- Colorado State University Extension: Water Soluble Vitamins by J. Anderson and L. Young
- Colorado State University Extension: Fat Soluble Vitamins by J. Anderson and L. Young
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