By Lizzie Streit, MS, RDN, LD

It’s the age-old nutrition advice that you hear time and time again — eat a balanced diet to meet your vitamin needs. Even though this adage is well-known, you may be wondering what foods actually provide which vitamins.

If you have ever wondered if your dislike for kale puts you at risk of a vitamin deficiency or whether or not you have enough variety in your diet to meet your needs, this article is for you. It includes an overview of each vitamin and an easy-to-read table to figure out the best food sources.

Vitamins and Their Functions

There are 13 essential vitamins that you need to get from your diet in adequate amounts for optimal health. Each one has specific functions in the body, which are explored in the following sections. The first four vitamins—A, D, E, and K—are fat-soluble, while the final nine—eight B vitamins and vitamin C—are water-soluble. Fat-soluble vitamins, at the name suggests, can be stored in body fat, while water-soluble vitamins are more easily flushed out of the body.

Vitamin A

This vitamin exists in different forms in food: preformed vitamin A and provitamin A carotenoids that can get converted to a usable form of vitamin A in the body. Its main functions include supporting retinal health, immune function, and resistance to infections. Deficiency is rare in the United States. In fact, it’s not usually recommended to take vitamin A supplements, especially those that contain preformed vitamin A, because of the risk of toxicity.

Vitamin D

Also known as the “sunshine vitamin,” vitamin D is mostly obtained by exposure to sunlight. After sun hits the skin, it’s converted to a usable form of vitamin D with the help of the kidneys and liver. In the body, this fat-soluble nutrient acts similarly to a hormone and plays a role in bone health and immunity. Vitamin D deficiency is one of the more common vitamin deficiencies, especially since food sources are limited and spending time in the sun can be difficult.

Vitamin E

Known for its antioxidant potential, vitamin E is actually made up of a group of compounds that protect the body from cell damage and aging that may contribute to disease. The most usable form of vitamin E, alpha-tocopherol, is often lacking in the average American’s diet.

Vitamin K

Vitamin K is vital for blood clotting and appears to play a role in building strong bones. There are two types of this nutrient found in the diet, including vitamin K1 in plant foods and vitamin K2 that is found in some animal products and also synthesized by bacteria in the human gut. Fortunately, most people get enough of this vitamin from food.

Vitamin B1 (Thiamin)

As an essential nutrient for energy metabolism in the body, vitamin B1 is rapidly used and should therefore be consumed frequently. In addition to helping convert macronutrients into energy, it may contribute to blood sugar management. Chronic, heavy drinking is a main cause of deficiency.

Vitamin B2 (Riboflavin)

If you have ever wondered why milk is no longer stored in glass containers as often as it once was, vitamin B2 is the reason. This nutrient can be deactivated by light, which has led manufacturers of riboflavin-rich dairy products to use opaque containers. In the body, vitamin B2 helps with energy production and assists in the creation of enzymes that act as antioxidants.

Vitamin B3 (Niacin)

Similar to other B vitamins, vitamin B3 is important for producing energy from the breakdown of carbohydrates, fats, and proteins. It also assists with the creation of cholesterol and fatty acids.

Vitamin B5 (Pantothenic Acid)

This water-soluble vitamin is widely available in the food system, and deficiency is rare. Its functions in the body include generating energy and assisting in the production of melatonin, a hormone that helps regulate circadian rhythm.

Vitamin B6 (Pyridoxine)

In addition to helping with energy production, vitamin B6 has been explored as a possible remedy for morning sickness and PMS symptoms. It makes up part of the enzymes that create neurotransmitters and hemoglobin.

Vitamin B9 (Folate)

If you have ever been pregnant or know someone who is expecting, you may be familiar with folate. This vitamin is critical for the healthy development of babies in utero, especially in terms of the nervous system and spinal cord. Although deficiency is rare, not getting enough folate may also be linked to heart disease due to the role it plays in regulating an amino acid called homocysteine in the blood.

Vitamin B12 (Cobalamin)

This nutrient is extremely important for nervous system function and the creation of red blood cells. In fact, vitamin B12 deficiency is associated with neurological changes, tingling in the hands and feet, confusion, and depression. Older adults, individuals with digestive disorders that prevent absorption, and those who follow vegan or vegetarian diets may be at risk of deficiency. It’s important to note that vitamin B12 is only found naturally in animal products, but many other foods may be fortified with it.

Biotin

Biotin is also a B vitamin but has no specific number applied to its name. It plays a role in the metabolism of fatty acids, glucose, and amino acids and the production of energy from these food components. Adequate biotin intake may also be important for healthy skin, hair, and nails.

Vitamin C

Last but not least, vitamin C joins the B vitamins in the water-soluble family. It’s pivotal to immune function, acts as an antioxidant, and regulates the creation of collagen that makes up connective tissue. Consuming vitamin C with iron-rich foods also boosts iron absorption.

How to Meet Vitamin Needs

Now that you know the important roles each vitamin plays in the body, you may be wondering where to find them in the foods you eat. The following table lists each vitamin, food sources, and ways to eat more of those foods. Keep in mind that you don’t need to eat all of these foods or try to incorporate them every day to meet your vitamin needs. As long as you enjoy a balanced diet that includes many of the foods in a fresh meal plan throughout the week, you will likely get enough of the vitamins you need.

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What Foods Provide Which Vitamins?