Vitamins are essential micronutrients that your body needs in small amounts for normal growth, development, and overall health. There are 13 essential vitamins, each with unique roles in keeping our bodies and minds functioning at their best. While you’ll find detailed information on each vitamin elsewhere on this site, here’s a clear, parent-friendly overview to help you understand the big picture of why vitamins matter and how they work together.
The 13 Essential Vitamins
| Vitamin Name | Type | Key Roles in the Body |
|---|---|---|
| Vitamin A | Fat-soluble | Vision, immune function, skin, growth |
| Vitamin C | Water-soluble | Collagen, wound healing, immunity, antioxidant |
| Vitamin D | Fat-soluble | Bone health, calcium absorption, immunity |
| Vitamin E | Fat-soluble | Antioxidant, protects cells, skin, eyes |
| Vitamin K | Fat-soluble | Blood clotting, bone health |
| Vitamin B1 (Thiamine) | Water-soluble | Energy metabolism, nerve function |
| Vitamin B2 (Riboflavin) | Water-soluble | Energy, skin, vision, red blood cells |
| Vitamin B3 (Niacin) | Water-soluble | Energy, skin, nerves, digestion |
| Vitamin B5 (Pantothenic Acid) | Water-soluble | Energy, hormone and cholesterol production |
| Vitamin B6 (Pyridoxine) | Water-soluble | Brain development, metabolism, immunity |
| Vitamin B7 (Biotin) | Water-soluble | Metabolism, skin, hair, nails |
| Vitamin B9 (Folate/Folic Acid) | Water-soluble | DNA, cell growth, red blood cells |
| Vitamin B12 (Cobalamin) | Water-soluble | Nerve function, red blood cells, DNA |
Fat-Soluble vs. Water-Soluble Vitamins
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Fat-Soluble Vitamins (A, D, E, K): Stored in the body’s fat and liver. They are absorbed best with dietary fat and can be stored for later use.
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Water-Soluble Vitamins (C and all B vitamins): Not stored in large amounts; excess is excreted in urine. These need to be consumed regularly in the diet.
Why Are Vitamins Important?
Vitamins help your body:
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Grow and develop normally
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Heal wounds and repair tissues
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Keep skin, eyes, and nerves healthy
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Support the immune system
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Convert food into energy
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Form red blood cells and DNA
Deficiency in any vitamin can lead to specific health problems—like weak bones, poor immunity, anemia, or developmental delays in children.
Where Do We Get Vitamins?
| Vitamin | Main Food Sources |
|---|---|
| Vitamin A | Carrots, sweet potatoes, spinach, eggs, dairy |
| Vitamin C | Citrus fruits, strawberries, bell peppers, broccoli |
| Vitamin D | Sunlight, fortified milk, fatty fish, eggs |
| Vitamin E | Nuts, seeds, vegetable oils, green veggies |
| Vitamin K | Leafy greens, broccoli, soybeans |
| B Vitamins | Whole grains, meats, eggs, dairy, beans, leafy greens, nuts |
| Folate | Leafy greens, beans, fortified grains |
| B12 | Meat, fish, eggs, dairy (not in plant foods) |
Quick Facts for Parents
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A varied, balanced diet is the best way to get all the vitamins your family needs.
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Some groups (like pregnant women, infants, vegetarians, or people with certain health conditions) may need supplements.
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Too much of some vitamins (especially fat-soluble ones) can be harmful—always follow recommended guidelines.
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Vitamin needs change with age, growth, and health status.
In summary:
Vitamins are the tiny but mighty nutrients that keep every part of your body working smoothly. They work together in harmony, so eating a rainbow of foods is the best way to ensure your family gets the full spectrum of health benefits. For more details on each vitamin, check out the individual pages on this site!