16 Essential Vitamins

The 16 Essential Vitamins section provides an overview of 16 essential vitamins and related compounds, highlighting each one's role in health, along with common food sources. Each vitamin's benefits are briefly described, covering areas such as immune function, skin health, bone support, and cellular energy.

 

Sources include a wide range of fruits, vegetables, proteins, and fortified foods, suggesting how a balanced diet naturally supplies these nutrients. From foundational vitamins like A, C, D, and the B-complex to specialized compounds like choline and inositol, the document illustrates the role of these micronutrients in maintaining overall wellness. This summary serves as a practical guide for those looking to understand the diverse benefits of vitamins and optimize dietary choices, offering a clear insight into how everyday foods contribute to essential health functions.

 

1. Vitamin A – important for vision, immune function, and skin health.

Sources: Carrots, Sweet Potatoes, Spinach, Liver, Red Bell Peppers

 

2. Vitamin C – an antioxidant that supports immune function, skin, and connective tissues.

Sources: Oranges, Strawberries, Bell Peppers, Kiwi, Broccoli

 

3. Vitamin D – essential for bone health and immune support, often synthesized from sunlight.

Sources: Salmon, Mushrooms, Fortified Milk, Eggs, Sardines

 

4. Vitamin E – an antioxidant that protects cells and supports skin and eye health

Sources: Almonds, Sunflower Seeds, Spinach, Avocado, Olive Oil

 

5. Vitamin K – plays a role in blood clotting and bone health.

Sources: Kale, Brussels Sprouts, Spinach, Broccoli, Green Beans

 

6. Vitamin B1 (Thiamine) – helps convert food into energy and supports nervous system function.

Sources: Pork, Whole Grains, Sunflower Seeds, Beans, Lentils

 

7. Vitamin B2 (Riboflavin) – aids in energy production and cell function.

Sources: Milk, Yogurt, Eggs, Almonds, Mushrooms

 

8. Vitamin B3 (Niacin) – important for DNA repair, energy production, and skin health.

Sources: Chicken Breast, Tuna, Salmon, Peanuts, Brown Rice

 

9. Vitamin B5 (Pantothenic Acid) – supports hormone production and metabolism.

Sources: Avocado, Chicken, Mushrooms, Sweet Potatoes, Lentils

 

10. Vitamin B6 (Pyridoxine) – essential for brain health, metabolism, and red blood cell production.

Sources: Chickpeas, Bananas, Potatoes, Chicken, Fortified Cereals

 

11. Vitamin B7 (Biotin) – supports hair, skin, nails, and metabolic health.

Sources: Eggs, Almonds, Sweet Potatoes, Spinach, Sunflower Seeds

 

12. Vitamin B9 (Folate/Folic Acid) – crucial for cell growth, especially in pregnancy, and red blood cell formation.

Sources: Spinach, Lentils, Asparagus, Oranges, Fortified Cereals

 

13. Vitamin B12 (Cobalamin) – necessary for nerve function, red blood cell formation, and DNA synthesis.

Sources: Clams, Beef, Salmon, Dairy Products, Fortified Cereals

 

14. Choline – supports liver function, brain development, and nerve function.

Sources: Eggs, Beef Liver, Chicken, Fish, Brussels Sprouts

 

15. Inositol – involved in cellular signaling and fat metabolism.

Sources: Cantaloupe, Citrus Fruits, Brown Rice, Beans, Nuts

 

16. Vitamin P (Bioflavonoids) – enhance the effects of vitamin C, supporting vascular health and antioxidant activity.

Sources: Citrus Fruits, Berries, Grapes, Onions, Green Tea