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 | | 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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Office of the Assistant Secretary for Health
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