Do you get enough of the 13 essential vitamins that your body and mind need to stay happy and healthy?

Let’s talk about what each vitamin does for you and how to get your recommended daily intake through a healthy diet of natural foods.

How to Get All My Vitamins Through Food

Here are the 13 essential vitamins your body needs : A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).

The four fat-soluble vitamins A, D, E, and K, are stored in the body’s fatty tissues. The other nine vitamins are water soluble and therefore must be replenished regularly because they get removed from the body in your urine. Vitamin B12 is the only water soluble vitamin that gets stored in the liver.

And the overall best way to get enough of the 13 essential vitamins is to eat a balanced diet from a variety of good foods.

Here’s a guide as to why you need each essential vitamin and the best food sources from which to get them.

Vitamin A

It plays an important role in growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones and teeth.

Where to find Vitamin A: Salmon, other cold-water fish, egg yolks, fortified dairy products.

Thiamine (Vitamin B1)

It’s important for maintaining a healthy metabolism. It also helps maintain normal digestion, appetite and nerve function.

Where to find Vitamin B1: Pork, nuts, seeds, legumes, cereals, grains.

Riboflavin (Vitamin B2)

This is essential for energy metabolism. It also helps adrenal function, supports normal vision and healthy skin.

Where to find Vitamin B2: Cereals, grains, dairy products, lean meat, poultry, fortified soy or rice beverages, mushrooms.

Niacin (Vitamin B3)

Vitamin B3 is very important for the body. It metabolizes energy and promotes normal growth. Vitamin B3 can also lower cholesterol.

Where to find Vitamin B3: Milk, eggs, legumes, Lean meats, poultry, seafood, breads, cereals.

Pantothenic Acid (Vitamin B5)

Vitamin B5 is relatively easy to obtain. It helps energy metabolism and normalizes blood sugar levels.

Where to find Vitamin B5: Almost all foods will contain Vitamin B5.

Pyridoxine (Vitamin B6)

Vitamin B6 is essential for good health. It promotes protein metabolism, metabolism of carbohydrates and the release of energy. It plays a role in nerve function and the synthesis of red blood cells.

Where to find Vitamin B6: Meat, fish, poultry, green leafy vegetables, potatoes, soybeans, grains, cereals, bananas.

Biotin (Vitamin B7)

Vitamin B7 (also known as biotin) is an essential vitamin that plays an important role in maintaining healthy metabolism.

Where to find Vitamin B7: Egg yolks, whole grains, nuts, yeast, soybeans.

Folate, Folic Acid (Vitamin B9)

You need Vitamin B9 to make DNA, RNA, red blood cells, and synthesize certain amino acids.

Where to find Vitamin B9: Liver, yeast, leafy green vegetables, asparagus, orange juice, fortified flour, avocados, legumes.

Cobalamin (Vitamin B12)

You need Vitamin B12 to create red blood cells, DNA, RNA, and myelin for nerve fibres.

Where to find Vitamin B12: B12 is found in all animal products.

Vitamin C (Ascorbic Acid)

Found in citrus fruits, it’s an essential vitamin and important for your body. It strengthens blood vessel walls. It promotes wound healing and iron absorption. It supports immunity and serves as a key antioxidant.

Where to find Vitamin C: Citrus fruits, juices, broccoli, potatoes, melons, berries, peppers.

Vitamin D

Vitamin D aids calcium absorption, and helps build and maintain strong bones and teeth.

Where to find Vitamin D: Milk, soy or rice beverages, butter, egg yolks, fish-liver oil, fatty fish. It’s also made by the body when exposed to the sun.

Vitamin E

Vitamin E serves as an important antioxidant, it protects fatty acids and it maintains muscles and red blood cells.

Where to find Vitamin E: Eggs, margarine, mayonnaise; nuts, seeds, vegetable oils.

Vitamin K

Your body needs Vitamin K for proper blood clotting.

Where to find Vitamin K: Green leafy vegetables, spinach, liver, broccoli.

Read More:

The Best Foods for Vitamins and Minerals

Do I Need to Take Vitamin Supplements