Vitamins play an important role in keeping the body functioning properly, supporting everything from immune health and energy production to strong bones and healthy skin.
While a balanced diet is the best way to get most nutrients, understanding which vitamins your body needs can help you make informed choices about your health.
Also see: Common nutrition myths you should stop believing
Vitamin D: Supports bones and immunity
Vitamin D helps the body absorb calcium, which is essential for maintaining strong bones and teeth. It also plays a role in immune function and muscle health.
The body can produce vitamin D through sunlight exposure, but factors such as limited sun exposure, skin type, age and location can affect how much you make.
Food sources include fatty fish, egg yolks and fortified foods such as some dairy products and cereals.
Vitamin C: Protects cells and supports immunity
Vitamin C is a powerful antioxidant that helps protect cells from damage. It also supports collagen production, which is essential for healthy skin, wound healing, and connective tissues. Good sources of vitamin C include citrus fruits, berries, peppers, broccoli, and leafy green vegetables.
B Vitamins: Help convert food into energy
The B-vitamin group helps the body turn food into energy and supports the nervous system, red blood cell production and normal brain function.
Important B vitamins include:
- B12: Supports nerve health and red blood cell formation.
- B6: Helps with brain development and immune function.
- Folate (B9): Important for cell growth and DNA production.
B vitamins can be found in foods such as meat, fish, eggs, dairy products, beans, lentils, leafy greens and fortified grains.
Also see: Why red meat is beneficial for your health
Vitamin A: Supports vision and immune health
Vitamin A is essential for healthy vision, skin maintenance and immune system function. It can be found in two forms: preformed vitamin A from animal foods and beta-carotene from plant sources.
Vitamin E: Helps protect cells
Vitamin E acts as an antioxidant, helping protect cells from oxidative stress. It also supports immune function and healthy skin. Foods rich in vitamin E include nuts, seeds, vegetable oils and leafy green vegetables.
The best approach: Food first
A healthy eating pattern remains the foundation for getting essential vitamins. Colourful fruits and vegetables, quality proteins and nutrient-rich whole foods provide a combination of vitamins, minerals, fibre and other beneficial compounds that supplements may not fully replace. By focusing on balanced meals and understanding your body’s nutritional needs, you can support long-term health and well-being.
Also see: Common warning signs of vitamin deficiencies
Feature Image: Gettys
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