Vitamins are very important for you and should be incorporated in your daily diet. There are many different kinds of vitamins, each one giving its own benefit to the body. Although highly needed by the body, they mostly act as small nutrient gap fillers. This means that the nutrients that you are not able to get from the daily food that you consume, you can get from these supplements. However, these should never take the place of the real, healthy food that you consume. Some of these important vitamins are listed below.


This vitamin helps improve your eyesight and boost your immunity. An overdose of vitamin A however is not good and can lead to liver damage. Some of the very good sources of vitamin A are carrots, spinach, sweet potatoes and beef.

B1 (Thiamine)

This is very beneficial for the skin, eyes, hair and liver. They also help with the proper functioning of the nervous system and brain. This vitamin also helps the body overcome stress. Lack of this vitamin can cause irritability, depression, fatigue and abdominal discomfort. Digesting carbohydrates also becomes difficult with a lack of Thiamine. Great sources of this vitamin are pork, rice, legumes, bran and wheat germ.

B2 (Riboflavin)

The vitamin B2 produces energy for the body and works as an antioxidant. Deficiency causes fatigue, digestive problems, slow growth, and sensitivity to light. Some of the best food sources of Riboflavin include wild rice, mushrooms, soybeans, broccoli, milk, yogurt, spinach and eggs

B3 (Niacin)

Niacin helps the body produce sex and stress related hormones and improves blood circulation. Deficiency of this vitamin results in vomiting, depression and fatigue. Severe deficiency however can result in Pellagra. Great food sources for this vitamin include beef liver, beef kidney, salmon, fish, tuna, swordfish and peanuts.


Biotin is a vitamin known to prevent and treat hair loss, dry skin, diabetes, dry eyes, loss of appetite, depression, insomnia, and fatigue. The sources of biotin include salmon, chicken, eggs and dairy products.


This vitamin is also known as ascorbic acid and helps in fighting skin aging and keeps the ligaments and tendons healthy thus preventing injury. It is very good for your body’s immune system as well. Broccoli, tomatoes, grapefruit, oranges and strawberries are some of the very good sources of vitamin C.


Vitamin D is known to help against cancer, heart disease and depression. Fatigue and depression are the main symptoms of vitamin D deficiency. The best food sources for vitamin D include salmon, cheese, eggs, sardines and mushrooms.


This vitamin is great for you because it promotes healthy skin, is great for a healthy brain and is good at preventing prostate and bladder cancers. The best food sources include sunflower seeds, spinach, almonds and eggs.

Folic Acid

This is a B vitamin which helps in making new cells. This is especially important for women before and after pregnancy in order to avoid birth defects. Good sources of folic acid include leafy green vegetables, fruits, peas, nuts and dried beans.


Vitamin K is great because it helps protect your bones from fracturing, prevents calcification of arteries, protects against prostate and liver cancer, helps normal blood clotting and prevents post menopause bone loss. Really good sources of this vitamin include kale, spinach, broccoli, parsley and mustard greens.

These vitamins are very important for the body. But care must be taken to not over consume these vitamins because that can result in negative consequences as well, when additional supplements are consumed to meet the deficiency. Also one must try to get these vitamins from their natural sources instead of taking vitamin tablets. That is the healthier way out of the two.