Vitamins are substances found in the food you eat that are necessary for keeping you healthy. Your body needs 13 vitamins, including A, D, E, K, C and the B vitamins (biotin, folate, niacin, pantothenic acid, riboflavin, thiamin, vitamin B-6 and vitamin B-12). Each vitamin has a different role in making your body work properly. Eating a well-balanced diet should supply you with all the vitamins you need.
Vitamin A
Vitamin A acts as an antioxidant in your body by protecting your cells from damage while also playing a role in your vision, immune system, bone growth, reproduction and cell functions. Animal sources of vitamin A include liver and whole milk. Several fruits and vegetables provide an excellent source for vitamin A, including leafy green vegetables such as spinach; collards and turnips; tomato products; orange and yellow vegetables such as sweet potatoes, carrots and pumpkin; cantaloupe and mangoes; and some vegetable oils.
Vitamin D
Vitamin D is vital for bone growth, nerves and muscle function and your immune system. Egg yolks, saltwater fish, liver, fortified milk and cereal are all good sources of vitamin D.
Vitamin E
Another vitamin that acts as an antioxidant by protecting your cells is vitamin E. Vitamin E also plays a role in maintaining your immune system and metabolic processes. Foods containing vitamin E are margarine, vegetable oils, seeds, nuts, leafy green vegetables and fortified cereals.
Vitamin K
For your blood to clot, you need vitamin K. Vitamin K also aids in the making of proteins for healthy tissues and bones. You can find vitamin K in berries and green vegetables. Kale, spinach, collards, Swiss chard, mustard greens, turnip greens, parsley, broccoli and brussels sprouts each provide more 200 micrograms per serving.
Vitamin C
Vitamin C, also an antioxidant, is crucial for healthy bones, skin and connective tissue. The best foods to provide vitamin C are citrus such as oranges and grapefruit, red and green peppers, broccoli, tomatoes and greens. Other foods containing vitamin C include juices, fortified cereals, strawberries, cantaloupe and baked potatoes.
B Vitamins
The B vitamins are essential for turning the food you eat into energy that your body can use. They are also key in helping to form red blood cells. Foods containing proteins -- including poultry, meat, fish, dairy products and eggs -- are typically the best sources of B vitamins. Fortified cereals, leafy green vegetables, peas and beans also contain B vitamins.
