13 Essential Vitamins
by Adina Ma
1. Vitamin A
1.1. It helps to form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.
1.2. How to get it
1.2.1. dark leafy greens
1.2.2. dark-colored fruits
1.2.3. egg yolks
1.2.4. fortified dairy products (some cheese, yogurts, butters, and creams — check the label)
1.2.5. liver, fish, beef.
2. Vitamin B6
2.1. Also called pyridoxine, it helps form red blood cells and maintain brain function.
2.2. How to get it
2.2.1. avocado
2.2.2. bananas
2.2.3. Chickpeas
2.2.4. Tuna
2.2.5. Salmon
2.2.6. Turkey Breast
2.2.7. Beef
2.2.8. Pistachios, Sunflower Seeds, Sesame Seeds
3. Vitamin B12
3.1. Like the other B vitamins, it's important for metabolism and helps form red blood cells and maintain the central nervous system.
3.2. How to get it
3.2.1. Milk
3.2.2. Cheese
3.2.3. Yogurt
3.2.4. Animal Liver and Kidneys
3.2.5. Beef
3.2.6. Tuna
4. Vitamin C
4.1. Also called ascorbic acid, it's an antioxidant that promotes healthy teeth and gums, as well as wound healing. It helps the body absorb iron and maintain healthy tissue.
4.2. How to get it
4.2.1. Vegetables: kale, broccoli, brussels sprouts, cauliflower, sweet potato, asparagus, peppers
4.2.2. Fruits: kiwi, oranges, lemons, Pineapple, mango, avocado
5. Vitamin D
5.1. It helps the body absorb calcium, which you need for the normal development and maintenance of healthy teeth and bones.
5.2. How to get it
5.2.1. fatty fish (salmon, herring, mackerel)
5.2.2. fish liver oils
5.2.3. Egg, yolk, cooked
5.2.4. Rice, oat, almond beverage, fortified with Vitamin D
6. Vitamin K
6.1. It helps the blood coagulate, and may be important for bone health.
6.2. How to get it
6.2.1. cabbage, cauliflower, dark-green veggies (broccoli, asparagus, Brussel sprouts), dark leafy greens (spinach, kale, collards)
6.2.2. fish, liver, beef, eggs
7. Biotin (vitamin B7)
7.1. It's essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.
7.2. How to get it
7.2.1. organ meats (especially liver and kidney)
7.2.2. Egg yolk
7.2.3. brewer's yeast and nutritional yeast
7.2.4. Almonds, peanuts, walnuts, and pecans
7.2.5. Salmon
7.2.6. Milk, cheese, and yogurt
7.2.7. Avocados, Sweet potatoes, Cauliflower
8. Niacin (Vitamin B3)
8.1. It's a B vitamin that helps maintain healthy skin and nerves. It also has cholesterol-lowering effects at higher doses.
8.2. How to get it
8.2.1. Turkey and Chicken breast
8.2.2. Peanuts
8.2.3. Mushroom
8.2.4. Liver
8.2.5. Tuna
8.2.6. Beef
8.2.7. Avocado
9. Folate (vitamin B12)
9.1. It works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function.
9.2. How to get it
9.2.1. asparagus, broccoli, beets
9.2.2. dried beans (pinto, lentils, navy, kidney, lima)
9.2.3. leafy greens (spinach, romaine)
9.2.4. peanut butter
9.2.5. brewer's yeast
10. Pantothenic Acid (Vitamin B5)
10.1. It's essential for the metabolism of food and plays a role in the production of hormones and cholesterol.
10.2. How to get it
10.2.1. avocado, kale, broccoli, lentils, mushrooms, sweet potatoes
10.2.2. eggs
10.2.3. organ meats
11. Riboflavin (Vitamin B2)
11.1. It works with the other B vitamins to promote growth and the production of red blood cells.
11.2. How to get it
11.2.1. Beef liver
11.2.2. Milk, Natural yogurt
11.2.3. Mushrooms
11.2.4. Spinach
11.2.5. Almonds
11.2.6. Sun-dried tomatoes
12. Thiamine (Vitamin B1)
12.1. It helps your cells change carbohydrates into energy.
12.2. How to get it
12.2.1. nuts
12.2.2. fish
12.2.3. beans
12.2.4. asparagus
13. Vitamin E
13.1. It's an antioxidant also known as tocopherol that helps the body form red blood cells and use vitamin K.
13.2. How to get it
13.2.1. Vegetables: spinach, tomatoes, peppers, avocado,
13.2.2. Egg, cooked
13.2.3. Tuna
13.2.4. Almonds, Sunflower seeds, Hazelnuts, Peanuts, Peanut butter, almond butter