13 essential vitamins for your body: where do we find them?

There are 13 essential vitamins the human body needs to stay healthy and we can obtain each of them through different types of food.

This vitamin is of vital importance for the maintenance of the immune system and good vision. Vitamin A is also related to the formation of healthy bones, teeth and skin.

You can get it through carrots, peppers, mango, papaya, eggs, cheese, milk, liver, apricots, green leafy vegetables, and fish, among others.

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Carbohydrates work as fuel for our body. Vitamin B1 gives us energy,  which helps the body's organs and tissues stay healthy and energized.

Peas, fruit, eggs, whole wheat bread, liver, lean meats, whole grain products, nuts, legumes, milk, etc.

Vitamin B2 intervenes in the detoxification of the body from harmful substances, in addition to acting in conjunction with other vitamins in order to improve the skin, mucous membranes and vision.

It can be obtained from milk, eggs, asparagus, spinach, salmon, broccoli, beef, mushrooms, rice and some cereals.

This vitamin will help keep your skin healthy and radiant, as well as helping your nervous system and regulating blood cholesterol levels. It helps neurons communicate correctly, and also mediates the production of steroid hormones.

You can get this vitamin through meat, fish, eggs, milk and wheat flour.

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It helps in obtaining energy through food, in the production of cholesterol and other essential fats. It is directly related to the metabolism and synthesis of carbohydrates, proteins and fats.

You can get vitamin B5 through chicken and beef, tomatoes, eggs, broccoli, whole grains and potatoes.

It helps in the formation of red blood cells and the maintenance of brain function. This vitamin is directly related to the proteins that participate in many of the chemical reactions carried out by the body.

You can obtain this vitamin through fish, pork, soy, peanuts, milk, potatoes and some whole grains.

This vitamin is directly related to the process of obtaining energy, in addition to influencing the metabolism of proteins and fats. It is essential for the synthesis and degradation of fats and amino acids.

You can get it through raw egg yolks, liver, peanuts, and green leafy vegetables.

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A fundamental vitamin for the maintenance and repair of cells. It helps in the formation of red blood cells, tissue regeneration, and DNA synthesis.

Broccoli, Brussels sprouts, liver, green leafy vegetables such as spinach, also chickpeas and some cereals.

It is an essential vitamin for a correct metabolic reaction of our body. In addition, it interferes with the maintenance of the nervous system, plus it enhances the generation of red blood cells.

It is obtained mainly from animal products such as meat, salmon, cod, milk, cheese, eggs, soybeans and some cereals.

It intervenes in the maintenance and regeneration of cellular tissues, and it acts as an antioxidant and promotes rapid and correct wound healing. Vitamin C helps maintain healthy teeth and gums, as well as helping the body better absorb iron.

You can get it from a lot of fruits and vegetables, such as, oranges, bell peppers, strawberries, black currants, broccoli, brussel sprouts, potatoes, cauliflower, spinach and citrus fruits, among others.

It intervenes in the absorption of calcium and phosphorus, as well as in blood coagulation and muscle function. Although it is a vitamin that can be obtained with exposure to sunlight, we also get it from the intake of certain foods.

Small amounts of vitamin D can be obtained through oily fish such as mackerel, sardines, salmon, and herring. On the other hand, we also find it in red meat, liver, egg yolk and some cereals.

It works as an antioxidant, preventing the deterioration of cells in the muscular, cardiovascular, and nervous systems. In addition, it helps vitamin K to act more effectively and collaborates in the formation of red blood cells.

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We find it in foods such as avocado, wheat, nuts, spinach, broccoli, asparagus, papaya, mango, olives, virgin olive oil and some nuts.

Vitamin K helps to make various proteins that are needed for blood clotting and the building of bones. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting. Osteocalcin is another protein that requires vitamin K to produce healthy bone tissue.

We can find it in vegetables such as lettuce, broccoli, spinach, asparagus, cauliflower, cabbage, eggs, cereals, fish and beef.

Due to the fact that the main source of obtaining most of the vitamins comes from fruits and vegetables, an intake of 5 servings of fresh vegetables and fruits per day is generally recommended.

It’s generally better to obtain vitamins from food rather than supplements, due to the fact that ingesting too many supplements can be toxic for the body.

Fat-soluble vitamins, like A, D, E, and K, are stored in the body’s fatty tissue and in the liver. If taken in high amounts, they can cause liver damage or blood clots that can lead to heart attacks and strokes.

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