Essential Vitamins List

There are 13 vitamins that are "absolutely necessary," according to the National Institutes for Health (NIH). These are vitamins A, C, D, E, K and the B vitamins, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12 and folate. Nearly all these vitamins can be found in fresh fruits and vegetables.

Vitamin A

• Make sure your plate is colorful to ensure adequate vitamin C.
  

  Vitamin A is an antioxidant. According to the University of Florida's Electronic Data Information Source, antioxidants help prevent cells from being damaged. This vitamin also helps night vision and aids in reproduction, bone growth and immunity. The NIH says the best source for vitamin A is colorful fruits and vegetables. You can also find it in liver and whole milk, and it may be added to some cereals.

Vitamin C

• Citrus fruits are a well-known source for vitamin C.
  

  Vitamin C helps keep skin, bones and connective tissues healthy and is also a powerful antioxidant. Also known as ascorbic acid, it is needed for the body to absorb iron properly. Citrus fruit, peppers, broccoli and tomatoes are good sources of vitamin C. Cooking or storing these fruits and veggies can destroy the vitamin content. Cutting before cooking helps retain nutrients. Steaming and microwaving are the best cooking methods.

Vitamin D

• Look for milk fortified with vitamin D.
  

  Vitamin D helps with calcium absorption and assists in calcium and phosphorus deposits for strong teeth and bones. It also has an important role in the immune system. Our bodies can make this important vitamin when we are exposed to sunlight. Egg yolks, liver and fish are good food sources of this vitamin. It has also been added to milk and some cereal.

Vitamin E

• Salad dressing is also a good source of vitamin E.
  

  Vitamin E is essential for the immune system and metabolism and a powerful antioxidant. Vegetable oil, margarine and leafy greens are the best sources, but this vitamin can also be found in nuts and seeds. Vitamin E can interfere with some medications like blood thinners, so discuss taking any supplements with your doctor.

Vitamin K

• Dark berries have the highest vitamin K content.
  

  Vitamin K helps the blood clot quickly and also makes proteins for tissues and bones. Newborns get a vitamin K shot soon after birth to ensure proper clotting. Turnip greens and spinach are packed with vitamin K. Kiwis, blackberries and blueberries are also good sources.

B Vitamins

• Frozen spinach provides 100 micrograms of folate per 1/2 cup serving.
  

  The B vitamins are thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12 and folate. NIH says that these vitamins help the body make energy from food. They also help form red blood cells. Proteins like chicken, beef and fish are good sources, as well as leafy green vegetables, peas and beans. Folate, also known as folic acid, may be the most important B vitamin because it has an important role in making DNA and amino acids. Women who may become pregnant should take folate to help prevent birth defects.

Read more: Essential Vitamins List

Posted in: Health Tips