Description Insights and learning Vitamins and minerals are Vitamin A: Salmon, other cold-water considered essential nutrients— fish, egg yolks because acting in concert, they perform hundreds of roles in the Vitamin D: Butter, egg yolks, fatty fish; body. from the Sun They help shore up bones, heal Vitamin E: Eggs, vegetable oils, wounds, and bolster your immune margarine, mayonnaise; nuts, seeds system. They also convert food into energy, and repair cellular damage. Vitamin K: spinach, broccoli, green leafy vegetables, liver The essential vitamins your body needs are vitamins A, C, D, E, K and Vitamin C: Citrus fruits, juices, melons, the B vitamins. berries, peppers, broccoli, potatoes. Zinc helps the immune system fight References off invading bacteria and viruses. 1. https://www.readersdigest.ca/health/healthy-l iving/13-essential-vitamins-your-body-needs-st ay-healthy/ Biotin helps convert certain nutrients into energy. It also plays an important 2. Biotin, Magnesium and Zinc role in the health of your hair, skin, 1 and nails.