Vitamins are essential nutrients that your body needs to function properly. These organic compounds help fuel your body’s processes and keep your organs functioning optimally.

Your body does not make most vitamins, so you must obtain them from the food you eat or from supplements. There are 13 essential vitamins that you need, and each one serves a unique purpose.

Vitamin A

Vitamin A is essential for maintaining healthy vision and skin, as well as promoting normal growth and development. It is found in both plant and animal products, such as spinach, carrots, sweet potatoes, liver, and dairy products.

Vitamin B1 (Thiamin)

Vitamin B1, also known as thiamin, is crucial for energy production and cognitive function. It is found in whole grains, legumes, nuts, and pork.

Vitamin B2 (Riboflavin)

Vitamin B2, or riboflavin, plays a role in digestion and energy production. It is found in dairy products, leafy green vegetables, and mushrooms.

Vitamin B3 (Niacin)

Vitamin B3, or niacin, helps break down food into energy and is important for skin and nerve health. It can be found in poultry, fish, peanuts, and whole grains.

Vitamin B5 (Pantothenic Acid)

Vitamin B5, also known as pantothenic acid, is crucial for producing red blood cells and helps break down fats and carbohydrates for energy. Good sources of this vitamin include avocados, whole grains, and mushrooms.

Vitamin B6

Vitamin B6 is important for brain development and function, as well as the production of neurotransmitters that regulate mood. It is found in poultry, fish, whole grains, and bananas.

Vitamin B7 (Biotin)

Vitamin B7, or biotin, is important for healthy hair, skin, and nails. It can be found in egg yolks, liver, and nuts.

Vitamin B9 (Folate)

Vitamin B9, also known as folate or folic acid, is important for fetal development and red blood cell production. It is found in dark leafy greens, legumes, and citrus fruits.

It is especially important for pregnant women to ensure they are getting enough folate to prevent birth defects.

Vitamin B12

Vitamin B12 is important for brain function and the production of red blood cells. It is found in animal products such as meat, eggs, and dairy.

Vitamin C

Vitamin C is important for immune function and collagen production, which helps keep your skin, joints, and organs healthy. It is found in citrus fruits, strawberries, kiwi, and bell peppers.

Vitamin D

Vitamin D is important for bone health and can also reduce the risk of certain diseases.

Your body can make vitamin D when your skin is exposed to sunlight, but it can also be found in fortified foods like milk and cereal, as well as fatty fish like salmon and tuna.

Vitamin E

Vitamin E helps strengthen your immune system and acts as an antioxidant, protecting your cells against damage. It can be found in nuts, seeds, and leafy green vegetables.

Vitamin K

Vitamin K is important for proper blood clotting and bone health. It is found in leafy green vegetables, such as kale and spinach, as well as in some fruits and dairy products.

How to Get Your Daily Vitamins

The best way to get your daily vitamins is by eating a healthy and balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains.

If you are not able to get all of the vitamins you need through your diet, consider taking a vitamin supplement. However, it is always important to talk to your doctor before beginning any new supplements, as taking too much of certain vitamins can be harmful.

Final Thoughts

Vitamins are essential for overall health and wellbeing. By eating a healthy and balanced diet, you can ensure that you are getting all the vitamins you need to keep your body functioning at its best.

If you are struggling to get enough vitamins from your diet, talk to your doctor about whether a vitamin supplement may be right for you.