Vitamins are actually the most important substances the body requires or needs for optimal growth and development and so the best sources of vitamins is always a worrisome issue for many.

There are several vitamins in nature and, incredibly, every single one of them has a specific role to play in keeping our body strong and healthy. When there is a deficiency in any one of these important vitamins, serious health problems arise, with kids, the effect is terrible, causing stunted growth in cases.

Of all the vitamins that are good for the human body, 13 of them stand out as the most important without which the body cannot even function rightly. These vitamins are as follows – Vitamins A, vitamin C, the elusive vitamin D, vitamin E. and vitamin K, but there is also the B-complex range – cobalamin (B12), folic acid or folate (B9), biotin (B7) Pyridoxine (B6), pantothenic acid (B5), niacin (B3), riboflavin (B2), and Thiamine (B1).

The Vitamins-A, E, D, and K-are fat-soluble vitamins and so the body stores them up in fatty tissues. The rest of the other 9 vitamins, however, are water-soluble vitamins and so need to be replenished very regularly because they get removed from the body too quickly through the urine. The only exception to this is Vitamin B12, the only water-soluble vitamin which is stored up adequately in the body – the liver.

The Best Sources Of Vitamins

The only way to get enough of these extremely important vitamins into the body’s system is to eat a well -balanced diet comprising of different kinds of foods. Outlined eloquently below are reasons why our body requires/needs each of these essential vitamins and the best food sources to get them.


Best Sources of Vitamins – The 13 Important Vitamins For The Body

Below are listed the best sources of vitamins and information about the vitamins themselves. These are the 13 most important vitamins needed the body for optimal growth.


Vitamin A

Everyone knows vitamin A is important for good eyesight but there is actually more to it. The presence of Vitamin A in the body is essential for optimal growth, from cell development to healthy bones, teeth, skin, nails, hair, gums and glands. Vitamin A even has another duty in the eyes, it prevents night blindness. New research indicates that vitamin A may even aid the prevention of lung cancer.

Best Natural Sources Of Vitamin A – Vitamin A foods

Certain oily fish such as Atlantic salmon, mackerel, and tuna; even Krill and egg yolks. Fortified (invigorated) dairy products are rich in it – kefir and yogurt.


Vitamin D

The Vitamin D is very rare because no food in nature contains high amounts of it. Still, Vitamin D is so important to the body as it aids the absorption of calcium; which is essential for the building and constant maintenance of healthy and strong bones, teeth, finger, and toenails, etc. Every seen a child with abnormally bent legs? This soft bone disease is known as Rickets and its brought on by a critical lack of this vitamin.

Best Natural Sources Of Vitamin D – Vitamin D Foods

For a good supply of this vitamin, foods are out of the question. Sunlight is what you need! A clear proof of this is that in cold countries where regular sunlight is a problem, no matter the kind of foods eaten, people still lack adequate levels of this vitamin in their bodies. Vitamin D is actually produced within the body by the direct action of natural sunlight on the exposed skin (this means the use of artificial sunlamps such as in skin tanning does not work here).

Class B Food Sources of Vitamin D

Fortified (Invigorated) dairy products such as yogurt and kefir, fortified (or invigorated) rice /soy beverages, fresh tomatoes, butter, oily fishes and egg yolks. Supplements of this vitamin come as fish liver oil in capsules.

Best Sources of Vitamins – The 13 Important Vitamins For The Body


Vitamin E

The main importance of Vitamin E within the body lies in the protection of healthy fatty acids, white and red blood cells, and the maintenance of muscles. Vitamin E is actually a very powerful antioxidant which means that it works to reverse the damaging effects of oxygen within body tissues.

Best Natural Sources of Vitamin E – Vitamin E Foods

All vegetable oils (but olive oil is the richest and healthiest source). Whole Eggs & mayonnaise (a delicious creamy sauce made with egg yolk), margarine, edible seeds, nuts, invigorated or fortified cereals.


Vitamin C (Ascorbic Acid)

Citrus fruits, as we know, are the main source of this vitamin. Vitamin C is a powerful antioxidant that is important for many body functions. A lack of this vitamin, even with regular exercise and good food, can land a person in the hospital, and quickly too.

Vitamin C is essential for the fortification of the walls of the blood vessel. It promotes the healing of wounds, the absorption of the mineral form of iron, the prevention of atherosclerosis (a rather common arterial disease), and boosts the immune system.

Best Natural Sources Of Vitamin C – Vitamin C Foods

Citrus fruits are number one here – their juices. Tomatoes and peppers, watermelons, blueberries, potatoes, broccoli, green leafy vegetables.

Best Sources of Vitamins – The 13 Important Vitamins For The Body


Vitamin B1 (Thiamine)

Vitamin B1 is important for overall healthy development: the metabolism of energy, the maintenance of normal digestion and appetite, healthy nerve function and more.

Best Natural Sources Of Vitamin B1 – Vitamin B1 Foods

Red meat, healthy pork, nuts, legumes, invigorated or fortified cereals, edible seeds, most grains.


Vitamin B2 (Riboflavin)

This particular vitamin is vital for overall good health. It supports the metabolism of energy and adrenal functions. It also promotes normal vision (good eyesight) and healthy skin.

Best Natural Sources of Vitamin B2 – Vitamin B2 Foods

Lean meat, dairy products, poultry products, invigorated or fortified cereals, grains, invigorated or fortified soy/rice beverages, raw mushrooms, and leafy green vegetables.

Best Sources of Vitamins – The 13 Important Vitamins For The Body


Vitamin B3 (Niacin)

No less important than the others, Vitamin B3 is required for energy metabolism as well as the maintenance of healthy and normal growth. Interestingly, research indicates that when large amounts of vitamin B3 are present in the bloodstream, cholesterol levels drastically drop.

Best Natural Sources Of Vitamin B3 – Vitamin B3 Foods

Lean meats, poultry and dairy products, seafood, fortified bread, legumes, and cereals.


Vitamin B5 (Pantothenic Acid)

This vitamin is the most common of the B complex range, it is simply important for good health or healthy living as some would see it. Like the other members of the B-complex family, it promotes energy metabolism but it also regulates blood sugar levels; and even triggers the production of antibodies, hemoglobin, healthy cholesterol and hormones.

Best Natural Sources Of Vitamin B5 – Vitamin B5 Foods

This is one vitamin that is present in all foods so take your pick.


Best Sources of Vitamins – The 13 Important Vitamins For The Body

And the list featuring the best sources of vitamins continues. Note that the B Vitamins are a family known as the B complex Vitamins. All a so important to the body in specialized ways. Read on.


Vitamin B6 (Pyridoxine)

This vitamin is often called the ‘good health vitamin’. Why? This vitamin enhances the metabolism of both carbohydrates and proteins. It triggers the production of red blood cells and the release of energy within all cells. It also helps proper nerve function.

Best Natural Sources Of Vitamin B6 – Vitamin B6 Foods

Healthy red meat, fish, dairy and poultry products, cereals, bananas, potatoes, yams, soybeans, grains, leafy green vegetables.


Vitamin B7 (Biotin)

For good and healthy metabolism (of energy), the Vitamin B7 is simply crucial.

Best Natural Sources of Vitamin B7 – Vitamin B7 Foods

Egg yolk, soybeans, eggs, whole grains such as wheat, nuts, and yeast.


Vitamin B9 (Folate or Folic Acid)

This ultra-important vitamin is necessary for healthy living. In addition to enhancing the production of RNA, DNA, red and white blood cells, it also stimulates the production of certain essential amino acids. This is one vitamin that is extremely essential for pregnant women, it prevents all birth defects.

Best Natural Sources Of Vitamin B9 – Vitamin B9 Foods

Liver and kidneys of healthy animals, leafy green vegetables, yeast, fortified flour, asparagus (a special kind of vegetables), orange juice, legumes, grains, avocados.

Best Sources of Vitamins – The 13 Important Vitamins For The Body


Vitamin B12 (Cobalamin)

If you want superb health, Vitamin B12 is what you need. This vitamin aids the production of red blood cells, white blood cells, DNA, RNA, even myelin which is for nerve fibers.

Best Natural Sources Of Vitamin B12 – Vitamin B12 Foods

The meat and products of all animal (liver in particular). Keep things on the lean side.

Best Sources of Vitamins – The 13 Important Vitamins For The Body



And so now you know the 13 important vitamins for health, why the body needs them and the best sources for them. Whether you are a parent or single person, put this knowledge to good use.

Good health is wealth but neither is easy to maintain, particularly the health part. These 13 vitamins are extremely important if you wish to sustain your good health. Take good note of the best sources of Vitamins as listed above.

Be sure to eat foods rich in these 13 important vitamins and you will be fine. A critical deficiency of even one or more of these vitamins will lead to complicated illnesses of all kinds which is one of the reasons why hospitals are overcrowded today…. people eating junk food such as burgers and French fries.


Many thanks go to Dr. Laura Zeaman (MD)
Best Sources of Vitamins – The 13 Important Vitamins For The Body


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