Vitamins are organic compounds, meaning they are made by plants or animals, and your body needs them in small amounts to stay healthy. There are 13 essential vitamins that your body cannot make enough of on its own, so you have to get them from the food you eat. These vitamins are A, C, D, E, K, and eight different B vitamins. Each vitamin has a special job, and missing even one can cause health problems over time.
Vitamins are divided into two groups based on how your body absorbs and stores them. Water-soluble vitamins, like vitamin C and all the B vitamins, dissolve in water and are not stored in the body for long, so you need to eat them regularly. Fat-soluble vitamins — A, D, E, and K — dissolve in fat and can be stored in your liver and body fat for weeks or even months. This is why you need some fat in your diet to absorb these important vitamins properly.
Vitamins C and E are powerful antioxidants, which means they protect your cells from damage caused by harmful molecules called free radicals. Vitamin C, found in oranges, strawberries, and bell peppers, also helps your body heal wounds and fight off infections. Vitamin E, found in nuts, seeds, and vegetable oils, helps keep your skin and eyes healthy. Together, these antioxidant vitamins act like a shield for the tiny cells that make up your body.
Vitamin D is unique because your skin can actually make it when exposed to sunlight. You can also get it from fortified milk, fatty fish like salmon, and egg yolks. This vitamin is essential for helping your body absorb calcium, which builds strong bones and teeth. About 1 billion people worldwide do not get enough vitamin D, making it one of the most common vitamin deficiencies on the planet.
Minerals are inorganic elements that come from soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, called major minerals, including calcium, phosphorus, potassium, and magnesium. Other minerals, called trace minerals, are needed in much smaller amounts — these include iron, zinc, and iodine. Even though you only need tiny amounts of trace minerals, they are just as important for keeping your body running smoothly.
Iron is one of the most important minerals because it is a key part of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to every part of your body. Without enough iron, your body cannot make enough healthy red blood cells, and you may feel tired and weak. Iron deficiency is the most common nutritional deficiency in the world, affecting about 30 percent of the global population. You can find iron in red meat, beans, spinach, and fortified cereals.
Throughout history, vitamin deficiencies caused serious diseases that are now largely preventable. Scurvy, caused by a lack of vitamin C, made sailors’ gums bleed and their teeth fall out during long sea voyages. Rickets, caused by too little vitamin D, leads to soft and weak bones in children. Pellagra, caused by a deficiency in niacin (vitamin B3), once affected thousands of people and causes skin rashes, digestive problems, and confusion.
The best way to get all the vitamins and minerals you need is to eat a wide variety of foods from every food group. Colorful fruits and vegetables are packed with different vitamins — orange foods like carrots and sweet potatoes are rich in vitamin A, while leafy greens provide folate and iron. Whole grains, lean meats, dairy products, and nuts each contribute their own mix of essential nutrients. No single food contains everything you need, which is why variety is the key to good nutrition.
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