Vitamins That Our Bodies Need

There are 13 essential vitamins your body needs to stay healthy. These are vitamins A, C, D, E, K and the six B-complex vitamins. Each plays an important role in carrying out basic biological functions in your body. Not consuming enough of a certain vitamin puts you at risk of developing deficiency diseases that can cause serious damage to your long-term health. A balanced, nutrient-rich diet can help you get the vitamins your body needs.

Vitamin A

Vitamin A is an antioxidant that your body needs to promote healthy vision, bone growth, normal cell function and a strong immune system. Foods rich in Vitamin A include colorful fruits and vegetables, whole milk and liver. Many cereals are also enriched with Vitamin A. Vitamin A deficiency has been linked to vision problems and increased mortality in young children.

Vitamin C

Your body needs Vitamin C to maintain healthy skin, bone growth, immune system function and strong connective tissue. Get more Vitamin C by consuming fruits and vegetables, including citrus, broccoli, tomatoes, green peppers and greens. Many fruit juices and cereals are also enriched with Vitamin C. Vitamin C deficiency is known to cause Scurvy and has been linked to dental problems such as loose teeth and gingivitis.

Vitamin D

Vitamin D promotes healthy bone function by helping your body absorb calcium. It also plays a central role in nerve and muscle health. Not getting enough Vitamin D can lead to diseases like Rickets and Osteoporosis. Vitamin D is absorbed naturally into your body through sun exposure, but you can increase your intake by eating foods like egg yolks, liver and saltwater fish.

Vitamin E

This vitamin assists your body's metabolic processes and immune function. Foods rich in Vitamin E include leafy greens, nuts, seeds and vegetable oils. When your body doesn't get enough Vitamin E, you may become more susceptible to neurologic deficits, liver disease, cystic fibrosis and Crohn's Disease.

Vitamin K

Vitamin K is responsible for helping produce proteins that ensure healthy tissues, bones and promotes blood clotting. Green vegetables and dark berries contain high amounts of Vitamin K. Newborns are born with little Vitamin K and usually require a shot of the vitamin shortly after birth. Adults taking prescription blood thinners need to avoid consuming too much Vitamin K. Vitamin K deficiencies can lead to excessive bleeding and osteopenia.

B-Complex Vitamins

The B-complex vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12 and Folic acid. They are responsible for producing red blood cells and help your body produce energy. Eggs, fish, poultry, dairy products, vegetables and beans contain B-complex vitamins. B-complex vitamin deficiencies have been linked to anemia, skin problems, weakened bones and central nervous system disorders.