Are All Vitamins Vital to Your Health and Well-being?

It's important to take your vitamins, whether you prefer to consume them through nutrient dense foods or conveniently take them in supplement form. Our bodies don't produce vitamins on their own, and making a conscious effort to enrich your diet with them is important, because we need them to maintain normal growth and maintenance of every part of the human body at the cellular level.
Although they can be grouped according to their individual benefits for different functions in our bodies like hair, skin, and nail maintenance and immune support, the essential 13 vitamins each have their own individual functions. Read on to find out how much of each essential vitamin you need and how they benefit your health.

Vitamin	Benefits	RDA	Sources
Vitamin A	vision, immune system	700mcg	dairy products, oily fish, leafy greens
Vitamin B1 (Thiamin)	regular metabolic function	1.2mg	whole grains, nuts, beans
Vitamin B2 (Riboflavin)	energy production	1.1mg	cheese, liver, almonds, tempeh
Vitamin B3 (Niacin)	cardiovascular health	13mg	dairy, fish, nutritional yeast
Vitamin B5 (Pantothenic acid)	manufacturing red blood cells	5mg	mushrooms, broccoli, eggs, fish
Vitamin B6	healthy brain function, blood production	1.3mg	fortified cereals, chickpeas, pork, bananas
Vitamin B7 (Biotin)	hair, skin and nail growth and maintenance	30mcg	nuts, bananas, legumes
Vitamin B9 (Folic acid)	producing snd maintaining new cells	400mcg	citrus fruits, lentils, dark green vegetables
Vitamin B12	healthy nerve cell and blood maintenance	2.4mcg	poultry, fish, dairy products
Vitamin C	growth, repair and development of tissue	75mg	oranges, kale, strawberries
Vitamin D	dental and bone health	10mcg	oily fish, red meat, fortified cereals
Vitamin E	protection from free radical damage	3mg	almonds, spinach, olive oil
Vitamin K	heart and bone health	90mcg	leafy greens, cruciferous vegetables