There are 13 essential vitamins that your body needs to function properly.

They are divided into two

categories: fat-soluble vitamins and water-soluble vitamins.

● Fat-soluble vitamins are vitamins A, D, E, and K. They are stored in the body's fatty tissues and
can be reused over time.

 Water-soluble vitamins are vitamins C and the B vitamins (thiamine, riboflavin, niacin, pantothenic
acid, biotin, B6, B12, and folate). They are not stored in the body and need to be replenished regularly.

Vitamin Function Food sources

Vitamin A Helps maintain vision, skin, and immune Carrots, sweet potatoes,
(retinol) system spinach, cantaloupe, mangoes

Vitamin C improves the absorption of non-heme iron. Citrus fruits, strawberries,

(ascorbic acid) Helps boost the immune system, heal broccoli, bell peppers, tomatoes
wounds, and produce collagen

Vitamin D Helps the body absorb calcium and Sunlight, oily fish, egg yolks,
group of fat-soluble secosteroids phosphorus, which are important for strong fortified milk
bones and teeth

Vitamin E Protects cells from damage, helps blood clot, Vegetable oils, nuts, seeds,
group of eight fat soluble compounds that and keeps skin healthy leafy green vegetables
include four tocopherols and four tocotrienols

Vitamin K helps to make various proteins that are needed Leafy green vegetables,
for blood clotting and the building of bones. broccoli, Brussels sprouts, liver

Vitamin B1 help the body convert food (carbohydrates) into fuel Whole grains, meat, fish, beans,
(Thiamine) (glucose), which the body uses to produce energy. nuts

Vitamin B2 Helps the body convert food into energy and Dairy products, leafy green
(Riboflavin) produce red blood cells vegetables, meat, fish, eggs

Vitamin B3 Helps the body convert food into energy and Meat, poultry, fish, whole
(Niacin) produce red blood cells grains, peanuts

Vitamin B5 Helps the body convert food into energy and Meat, poultry, fish, whole
(Pantothenic acid) produce hormones grains, avocados, yogurt

Vitamin B7 Helps the body convert food into energy and Eggs, liver, nuts, seeds, whole
(Biotin) produce enzymes grains

Vitamin B6 Helps the body convert food into energy, Meat, poultry, fish, whole
(pyridoxine) produce red blood cells, and maintain a grains, bananas, potatoes
healthy nervous system

Vitamin B12 Helps the body convert food into energy, Meat, poultry, fish, dairy
(Cobalamin) produce red blood cells, and maintain a products, fortified cereals
healthy nervous system

Vitamin B9 Helps the body produce red blood cells and Leafy green vegetables, citrus
(Folate) DNA, and prevents birth defects fruits, beans, lentils, whole
grains

It is important to get enough of all the essential vitamins from your diet. If you are not sure if you are getting enough, talk to your doctor.