Vitamins and minerals are substances that are found in the food that we eat. Vitamins and minerals are essential to your body’s growth and development. When it comes to vitamins, each one has a special role to play.

Vitamin A is important for clear vision, bone growth, and good skin. It assists the immune system, and because of its antioxidant properties protects the body against pollution and cancer formation and other diseases.

Vitamin B is actually a complex of 8 vitamins. It was once considered a single vitamin but research has shown that it is a complex of distinct vitamins. The B vitamins have been show to be important for your metabolism and to maintain healthy skin and muscle tone. Here is a list of B vitamins: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.

Vitamin C is essential for many important in keeping your body healthy. Vitamin C is an antioxidant and keeps body tissues, such as gums and muscles in good shape. It is also helps your body heal if you get a cut and helps your body resist infection.

Vitamin D helps with increasing the absorption of calcium, assists in bone growth and the integrity of bone and promotes strong teeth.

Vitamin E is a powerful antioxidant, helps to maintain your body tissues, eyes, skin and liver. It is also important for the formation of red blood cells.

Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting.

Which foods are rich in vitamin A?

eggs

milk

apricots

nectarines

cantaloupe

carrots

sweet potatoes

spinach

Which foods are rich in the B vitamins?

whole grains, such as wheat and oats

fish and seafood

poultry and meats

eggs

dairy products, like milk and yogurt

leafy green vegetables

beans and peas

citrus fruits, such as oranges

Which foods are rich in vitamin C?

citrus fruits, like oranges

cantaloupe

strawberries

tomatoes

broccoli

cabbage

Which foods are rich in vitamin D?

milk and other dairy products fortified with vitamin D

fish

egg yolks

Which foods are rich in vitamin E?

whole grains, such as wheat and oats

wheat germ

leafy green vegetables

sardines

egg yolks

nuts

Which foods are rich in vitamin K?

leafy green vegetables

liver

pork

dairy products, like milk and yogurt

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid. Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy).

Note: Many people think that if some is good, a lot is better. This is not always the case, and high doses of certain vitamins are actually toxic. Read about the specific vitamins and check with your health care provider if you are unsure about how much to take.