A Brief Introduction: Vitamins

What They Are, Why You Need Them, and How to Get Them from Food

What Are Vitamins?

Vitamins are essential micronutrients—compounds your body needs in small amounts to work properly. Unlike protein or carbohydrates, they don’t provide energy (calories), but they are vital for every system in your body, including your brain, bones, immune system, metabolism, and skin.

There are 13 essential vitamins, and each one plays a unique role. Since your body can’t make most of them, you need to get them from the foods you eat.

The Two Types of Vitamins

1. Water-Soluble Vitamins

• Include: Vitamin C and B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12)

• These dissolve in water and aren’t stored in the body, so you need to replenish them daily through food.

2. Fat-Soluble Vitamins

• Include: Vitamins A, D, E, and K

• These dissolve in fat and are stored in the body’s tissues, so they don’t need to be eaten as often—but balance is important (too much from supplements can be harmful).

The Essential Vitamins & Where to Find Them

Vitamin	What It Does	Food Sources
A	Supports vision, immune health, and skin	Carrots, sweet potatoes, spinach, eggs, liver
B1 (Thiamine)	Helps convert food into energy	Whole grains, beans, pork, sunflower seeds
B2 (Riboflavin)	Boosts energy, supports skin and eyes	Milk, yogurt, eggs, green vegetables
B3 (Niacin)	Aids digestion and nervous system	Poultry, fish, peanuts, whole grains
B5 (Pantothenic Acid)	Makes hormones, breaks down fats	Chicken, avocados, mushrooms, whole grains
B6	Helps brain function and red blood cell production	Bananas, salmon, potatoes, chickpeas
B7 (Biotin)	Supports healthy hair, skin, nails	Eggs, almonds, sweet potatoes, spinach
B9 (Folate)	Needed for cell growth, pregnancy health	Leafy greens, legumes, citrus fruits, fortified grains
B12	Maintains nerves and red blood cells	Meat, dairy, eggs, fortified plant milks
C	Strengthens immune system, boosts iron absorption	Oranges, strawberries, bell peppers, broccoli
D	Helps absorb calcium, supports bones and immunity	Sunlight, fatty fish, egg yolks, fortified milk
E	Acts as an antioxidant, protects cells	Nuts, seeds, spinach, vegetable oils
K	Helps blood clot and supports bone health	Leafy greens, broccoli, Brussels sprouts, eggs

Tip: For fat-soluble vitamins (A, D, E, K), eat them with a bit of healthy fat (like olive oil, nuts, or avocado) to help your body absorb them better.

Eat the Rainbow for Vitamin Variety

Different colored foods provide different vitamins:

• Orange/Yellow (carrots, mangoes): Often high in Vitamin A

• Green (spinach, broccoli): Loaded with K, C, and B vitamins

• Red (bell peppers, strawberries): Rich in Vitamin C

• White/Brown (eggs, dairy, mushrooms): Often have B12 and D

• Purple/Blue (berries, eggplant): Contain antioxidants and B vitamins

Common Myths

• Myth: You need supplements to get enough vitamins / Truth: Most people can get all the vitamins they need from a well-balanced diet.

• Myth: More vitamins = better health / Truth: Too much of some vitamins (especially fat-soluble ones) can be toxic. More isn’t always better.

• Myth: Vitamins give you energy / Truth: They help your body unlock energy from food, but don’t provide energy by themselves like carbs or fats.

Simple Ways to Get More Vitamins from Food

• Add fruit or greens to your breakfast

• Eat a variety of colorful vegetables throughout the day

• Snack on nuts, seeds, or yogurt

• Use whole grains instead of white rice or pasta

• Choose fortified plant milks or cereals if you’re plant-based

• Get 15–30 minutes of sunshine a few times a week for Vitamin D

Final Takeaway

Vitamins may be small, but they have a big impact. They keep your systems running smoothly—from your heart and brain to your skin and bones. By eating a diverse, colorful diet filled with whole foods, you can naturally get the vitamins your body needs to thrive and stay healthy.