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Vitamins

Vitamins are substances found in foods that your body needs for growth and health. There are 13 vitamins your body needs. Each vitamin has specific jobs. Below is a list of the vitamins, some of their actions, and good food sources.

Vitamins, some of their actions, and good food sources
Vitamin Actions Sources

A
  • Needed for vision
  • Helps your body fight infections
  • Helps keep your skin healthy

Kale, broccoli, spinach, carrots, squash, sweet potatoes, liver, eggs, whole milk, cream, and cheese.

B1
  • Helps your body use carbohydrates for energy
  • Good for your nervous system

Yeasts, ham and other types of pork, liver, peanuts, whole-grain and fortified cereals and breads, and milk.

B2
  • Helps your body use proteins, carbohydrates, and fats
  • Helps keep your skin healthy

Liver, eggs, cheese, milk, leafy green vegetables, peas, navy beans, lima beans, and whole-grain breads.

B3
  • Helps your body use proteins, carbohydrates, and fats
  • Good for your nervous system and skin

Liver, yeast, bran, peanuts, lean red meats, fish, and poultry.

B5
  • Helps your body use carbohydrates and fats
  • Helps your body make red blood cells

Beef, chicken, lobster, milk, eggs, peanuts, peas, beans, lentils, broccoli, yeast, and whole grains.

B6
  • Helps your body use proteins and fats
  • Good for your nervous system
  • Helps your blood carry oxygen

Liver, whole grains, egg yolk, peanuts, bananas, carrots, and yeast.

B9 (folic acid or folate)
  • Helps your body make and maintain new cells
  • Prevents some birth defects

Green leafy vegetables, liver, yeast, beans, peas, oranges, and fortified cereals and grain products.

B12
  • Helps your body make red blood cells
  • Good for your nervous system

Milk, eggs, liver, poultry, clams, sardines, flounder, herring, eggs, blue cheese, cereals, nutritional yeast, and foods fortified with vitamin B12, including cereals, soy-based beverages, and veggie burgers.

C
  • Needed for healthy bones, blood vessels, and skin

Broccoli, green and red peppers, spinach, brussels sprouts, oranges, grapefruits, tomatoes, potatoes, papayas, strawberries, and cabbage.

D
  • Needed for healthy bones

Fish liver oil, milk and cereals fortified with vitamin D. Your body may make enough vitamin D if you are exposed to sunlight for about 5 to 30 minutes at least twice a week.

E
  • Helps prevent cell damage
  • Helps blood flow
  • Helps repair body tissues

Wheat germ oil, fortified cereals, egg yolk, beef liver, fish, milk, vegetable oils, nuts, fruits, peas, beans, broccoli, and spinach.

H (biotin)
  • Helps your body use carbohydrates and fats
  • Needed for growth of many cells

Liver, egg yolk, soy flour, cereals, yeast, peas, beans, nuts, tomatoes, nuts, green leafy vegetables, and milk.

K
  • Helps in blood clotting
  • Helps form bones

Alfalfa, spinach, cabbage, cheese, spinach, broccoli, brussels sprouts, kale, cabbage, tomatoes, plant oils. Your body usually makes all the vitamin K you need.

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More information on vitamins

Read more from womenshealth.gov

  • Folic Acid Fact Sheet — This fact sheet explains what folic acid is, why you should take it, how much you should take, and where you can get it.
    http://www.womenshealth.gov/publications/our-publications/fact-sheet/folic-acid.cfm

Explore other publications and websites

  • Calcium and Vitamin D: Important at Every Age — This publication provides information on why vitamin D and calcium are important for your health and your bones.
    http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/default.asp
  • Dietary Supplements Fact Sheet - Magnesium — This fact sheet explains what magnesium is, what kind of foods provide it, the recommended amount for adults and who may need extra magnesium.
    http://ods.od.nih.gov/factsheets/magnesium.asp
  • Dietary Supplements Fact Sheet - Selenium — This fact sheet explains what selenium is, what kind of foods provide it, the recommended amount for adults and who may need extra selenium.
    http://ods.od.nih.gov/factsheets/selenium.asp
  • Dietary Supplements Fact Sheet - Zinc — This fact sheet explains what zinc is, what kind of foods provide it, the recommended amount for adults and who may need extra zinc.
    http://ods.od.nih.gov/factsheets/Zinc-QuickFacts/
  • Dietary Supplements: Background Information — This online publication explains what dietary supplements are and how they are regulated.
    http://ods.od.nih.gov/factsheets/DietarySupplements.asp
  • Folic Acid (Copyright © March of Dimes) — This fact sheet stresses the importance of getting higher amounts of folic acid during pregnancy in order to prevent neural tube defects in unborn children.
    http://www.marchofdimes.com/pnhec/173_769.asp
  • Tips for the Savvy Supplement User - Making Informed Decisions and Evaluating Information — This publication reviews information consumers should know before starting the use of a dietary supplement, such as possible interactions with prescription and over-the-counter (OTC) medications. It also has tips on searching the Web for information on dietary supplements, as well as information about the safety and value of supplements.
    http://www.fda.gov/Food/DietarySupplements/ConsumerInformation/ucm110567.htm
  • Vitamin A and Bone Health — This fact sheet explains how much vitamin A you need, how it affects your bones, how too much can be harmful, and what foods contain vitamin A.
    http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/vitamin_a.asp
  • Vitamin and Mineral Supplement Fact Sheets — This website links to fact sheets on essential vitamins and minerals. Each fact sheet explains what the vitamin or mineral is, what the dietary recommendation is, and what foods contain it.
    http://dietary-supplements.info.nih.gov/Health_Information/Vitamin_and_Mineral_Supplement_Fact_Sheets.aspx

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Content last updated June 17, 2008.

Resources last updated June 17, 2008.

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