Vitamins are organic substances that are essential to our bodies in small quantities. We need them because they are nutrients that help maintain many functions in our bodies, such as healing wounds, strengthening our bones, maintaining metabolism and the immune system. Vitamins cannot be synthesized by the human body, which means that there is no way to obtain certain nutrients other than through food.

Vitamins can be water-soluble and fat-soluble. Water-soluble vitamins, such as vitamins C, B1, B12, B3, and B9, cannot be stored in your body (because fluids are moving) and pass through as urine. That is why you need to have a constant supply of them. As the food you eat is being broken down, water-soluble vitamins are being absorbed directly into your bloodstream. Water-soluble vitamins have many important roles, some of them being essential to the functioning of your body. For example, some B vitamins react with co-enzymes that help release the energy from the food you eat. Vitamin C helps make protein collagen that helps wounds heal and is a key component for your bones and teeth. Vitamins B12 and B6 help build some proteins and maintain cell growth.

Fat-soluble vitamins enter your body with specific protein carriers and are stored in fatty tissues and your liver, which release these vitamins when they are needed (they can stay in your body for several weeks). Vitamin E helps with absorbing and storing vitamin A, which keeps your eye cells healthy. Vitamins A, D, and K also play a major role in bone formation.

There are 13 essential vitamins that our bodies need:

Vitamin A - important for keeping your eyes, teeth, and skin healthy. Can be obtained from eggs, milk, broccoli, butter, and carrots.

Vitamin B1 (thiamine) - produces enzymes that help break down complex sugar molecules in your blood. Can be obtained from brown rice, sunflower seeds, pork, potatoes, and oranges.

Vitamin B2 (riboflavin) - essential for cell development and growth. Can be obtained from eggs, yogurt, fish, and green beans.

Vitamin B3 (niacin) - ensures that cells grow and function properly and helps maintain healthy nerves. Can be obtained from chicken, tuna, salmon, tomatoes, and nuts.

Vitamin B5 (pantothenic acid) - important for producing hormones and cholesterol. Can be obtained from whole grains, avocadoes, and yogurt.

Vitamin B6 (pyridoxine) - maintains brain function, necessary for the formation of red blood cells. Can be obtained from bananas, nuts, and chickpeas.

Vitamin B7 (biotin) - helps build protein keratin that is important for structuring hair, nails, and skin; essential for the metabolism of carbohydrates and proteins. Can be obtained from cheese, spinach, broccoli, and egg yolk.

Vitamin B9 (folic acid) - vital for making DNA and RNA. Can be obtained from legumes, sunflower seeds, several fruits, and leafy vegetables.

Vitamin B12 - important for maintaining the nervous system and metabolism. Can be obtained from poultry, fish, and dairy products.

Vitamin C (ascorbic acid) - supports the immune system, strengthens blood vessels, and contributes to the production of the protein collagen. Can be obtained from fruits and vegetables.

Vitamin D - important for healthy bone formation, helps the body absorb minerals, such as calcium. Can be obtained from fatty fish, some mushrooms, eggs, and exposure to the sun.

Vitamin E (tocopherol) - helps decrease the risk of inflammation, various diseases, and to form red blood cells. Can be obtained from almonds, eggs, vegetable oils, and kiwis.

Vitamin K - essential for blood clotting. Can be obtained from pumpkins and figs.

A balanced diet that contains all essential vitamins is the key to a happy and healthy life, so do not neglect to eat healthy foods and do not take vitamin supplements unless needed!