To ensure that we’re consuming all the nutrition our bodies need, it’s often smart to take a balanced diet. Vitamins and Minerals can fill in the nutritional gaps and at the same time boost our body immune system and endurance. Some vitamins even help us to manage healthy body weight, by stimulating the body’s fat-burning mechanism.

Although it’s ideal to consume vitamins through the foods you consume, vitamin supplements can serve to bridge the space and supply a safety net for those times when you need to get an extra dose of energy.

As per The National Institutes of Health, 11 vitamins are essential for our body to function in a proper manner which includes vitamins, A, C, D, E, K and the other vital B vitamins.

List of 11 Essential Vitamins

  1. Beta-carotene, a precursor to Vitamin A, helps to battle disease-causing free radicals. Vitamin A is found in milk products, organic meats, fish oils, Cantaloupe, pink grapefruit, broccoli, spinach, sweet potato, carrots, and
  2. Vitamin B1 (thiamin) processes Carbs into energy and is essential for nerve cell function. Cereals and bread are typically fortified with thiamin, though it is mostly found in whole grains, fish, lean meats, sprouts and Mung beans.
  3. Riboflavin (Vitamin B2) helps the production of red blood cells and is very important for overall body growth and functioning.
  4. Vitamin B3 (Niacin) helps control cholesterol, processes alcohol, maintains healthy skin and transforms Carbs into energy.
  5. Vitamin B5 (Pantothenic acid) serves several functions, such as converting fats to energy and making blood cells.
  6. Vitamin B6 (Pyridoxine) is vital in the production of energy and hormones such as serotonin, melatonin, and dopamine, in addition to for processing amino acids. This vitamin helps in maintaining proper brain function.
  7. Vitamin B12 is crucial for healthy hair, nails, and skin and it helps to maintain a robust digestive system. B12 reduces fatigue and regulates our central nervous system, minimizing stress. It is mainly found in milk products, shellfish, meat, nutritional yeast, and
  8. Vitamin C is an antioxidant that helps repair and regenerate collagen. It is essential for beautiful, youthful skin. It is critical in the wound healing process.  Food sources include citrus fruits, potatoes, Broccoli, tomatoes, cabbage, red bell pepper, Brussels sprouts, papaya, strawberries and leafy green vegetables.
  9. Vitamin D helps the body absorb calcium, which is necessary for healthy bones and teeth. The body can synthesize Vitamin D after direct exposure to sunshine. However, it can also be found in fortified dairy products, cereals, as well as in fish and fish oil.
  10. Vitamin E helps to combat free radicals, which can damage our cells. It is involved in immune function and is an antioxidant. Food Sources include almonds, sunflower seeds, olives, spinach, asparagus, leafy green vegetables, olive oil, nuts and seeds, corn, and wheat.
  11. Vitamin K plays a crucial role in bone metabolism and clotting of blood in case of injury. While our bodies produce some Vitamin K, it can also be found in vegetables like cauliflower and cabbage, broccoli, Brussels sprouts, spinach, kale and other dark leafy greens.

The Bottom Line

All Vitamins help you convert the protein, carbohydrates, and fats you eat into energy. They are also needed for healthy skin, hair, and eyes, proper functioning of the nervous system and liver, healthy digestive tract, body, and bone metabolism, making red blood cells and making hormones in the adrenal glands.