What are the 13 Essential Vitamins, and Why Do We Need Them?

Vitamins are essential substances that our body needs to operate happily and healthily. We can acquire them from our environment, food, and supplements. Vitamins perform a variety of essential roles, like supporting our immunity, regulating gene expression, and manufacturing blood cells.  

 

Below, we’ll explore what the 13 essential vitamins are, why they are important, and how to ensure we consume enough of each.

 

Water-Soluble Vitamins Vs Fat-Soluble Vitamins

There are two categories of vitamins — fat soluble and water soluble. Essentially, these categories describe how the vitamin lives in your body. There are four essential fat-soluble vitamins and nine essential water-soluble vitamins.

 

Fat-Soluble Vitamins

Fat-soluble vitamins are stored in the body’s fat tissues and liver. They are absorbed from foods containing fats and can remain in the body for up to six months until needed – much longer than water-soluble vitamins. Of the 13 essential vitamins, four are fat-soluble: A, D, E, and K.

 

Vitamin A

1. Supports the immune system.
2. Facilitates vision.
3. Sustains reproductive function.
4. Ensures cell growth and organ maintenance.

 

Sources of Vitamin A:

• Dairy
• Liver
• Orange foods (pumpkin and carrot, for example)
• Green foods (broccoli and spinach, for example)

 

Vitamin D

1. Works with calcium to strengthen bones.
2. Supports the immune system.
3. Facilitates muscle movement.
4. More vitamin D is required as you get older.

 

Sources of Vitamin D:

• Interestingly, vitamin D does not naturally occur in most foods.
• Sunlight is where vitamin D is absorbed.
• Taking a vitamin D supplement during the NZ winter is a fantastic way to ensure you get enough of this essential vitamin.

 

Vitamin E

1. Vitamin E is an antioxidant that fights carcinogens and other cancer-causing agents.
2. Supports the immune system.
3. Prevents blood clots.

 

Sources of Vitamin E:

• Vegetable oils
• Nuts
• Seeds

 

Vitamin K

1. Reduces blood clotting, bruising, and excessive bleeding.
2. Supports bone health.
3. Reduces the chances of osteoporosis.

 

Sources of Vitamin K:

• Leafy greens
• Blueberries
• Meat
• Dairy
• A variety of other foods

 

Water-Soluble Vitamins

Water-soluble vitamins are not stored in the body long term. Instead, anything that the body does not need exists via urine. These vitamins, therefore, need to be replenished more often than fat-soluble vitamins.

 

Of the 13 essential vitamins, nine are water-soluble: vitamin C and the B vitamins, which include thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, folic acid, and B12.

 

Vitamin C

1. Makes collagen, which helps wounds heal.
2. Supports the immune system.
3. Facilitates iron absorption.
4. An antioxidant protects against cell damage.

 

Sources of Vitamin C:

• Citrus fruits
• Potatoes
• Berries
• Peppers
• Spinach
• Vitamin C supplements are a popular choice, especially in the winter months.

 

Vitamin B1: Thiamine

1. Helps convert food into energy.
2. Facilitates brain health.
3. Facilitates nerve function.
4. Improves muscle function.

 

Sources of Vitamin B1:

• Pork
• Whole grains
• Legumes

 

Vitamin B2: Riboflavin

1. Facilitates energy production.
2. Supports vision.
3. Supports skin health.
4. Benefits growth and function of cells.

 

Sources of Vitamin B2:

• Milk
• Whole grains
• Leafy greens

 

Vitamin B3: Niacin

1. Facilitates food being converted to energy.
2. Facilitates the nervous system.
3. Supports digesting system.
4. Improves skin.

 

Sources of Vitamin B3:

• Meat
• Fish
• Mushrooms
• Peanut butter
• Leafy greens

 

Vitamin B5: Pantothenic Acid 

1. Crucial for energy metabolism – helps the body use fats, carbohydrates, and proteins.
2. Facilitates the production of steroid hormones, neurotransmitters, and red blood cells.

 

Sources of Vitamin B5:

• Found in many foods
• Meat
• Vegetables
• Cereals
• Eggs