Vitamins are essential nutrients that our bodies need in small amounts to function properly.

Each vitamin has unique roles and benefits, from supporting immunity to promoting bone health, vision, and more.

Today we’ll explore the main functions of each vitamin, the recommended daily intake, and top food sources to help you reach your daily goals.

Vitamin A

Function: Vitamin A plays a vital role in maintaining healthy vision, skin, immune function, and reproductive health. It also supports cell growth and differentiation, making it essential for maintaining organ health.

Recommended Daily Allowance (RDA):

• Men: 900 mcg

• Women: 700 mcg

Sources: Vitamin A is found in both plant and animal foods. Animal sources provide active Vitamin A (retinol), while plant sources provide beta-carotene, which the body converts into Vitamin A.

• Animal sources: liver, dairy products, and eggs

• Plant sources: carrots, sweet potatoes, spinach, kale, and pumpkin

Vitamin B1 (Thiamine)

Function: Thiamine is crucial for energy production and helps convert carbohydrates into energy. It’s also essential for nerve function.

RDA:

• Men: 1.2 mg

• Women: 1.1 mg

Sources: Whole grains, pork, fish, beans, and nuts.

Vitamin B2 (Riboflavin)

Function: Riboflavin aids in energy production, red blood cell formation, and the metabolism of fats, drugs, and steroids.

RDA:

• Men: 1.3 mg

• Women: 1.1 mg

Sources: Milk, eggs, almonds, mushrooms, and spinach.

Vitamin B3 (Niacin)

Function: Niacin helps the body convert food into energy and is important for DNA repair and stress response.

RDA:

• Men: 16 mg

• Women: 14 mg

Sources: Chicken, turkey, salmon, tuna, and whole grains.

Vitamin B5 (Pantothenic Acid)

Function: This vitamin is vital for the synthesis of coenzyme A, which is necessary for fatty acid synthesis and metabolism.

RDA: 5 mg for adults

Sources: Chicken, beef, mushrooms, avocados, and whole grains.

Vitamin B6 (Pyridoxine)

Function: B6 is involved in over 100 enzyme reactions, particularly in protein metabolism. It also plays a role in brain health and immune function.

RDA:

• Men: 1.3-1.7 mg

• Women: 1.3-1.5 mg

Sources: Chickpeas, salmon, tuna, potatoes, and bananas.

Vitamin B7 (Biotin)

Function: Biotin is essential for the metabolism of fats, carbohydrates, and proteins. It also supports healthy hair, skin, and nails.

RDA: 30 mcg for adults

Sources: Eggs, almonds, sweet potatoes, spinach, and broccoli.

Vitamin B9 (Folate/Folic Acid)

Function: Folate is essential for DNA synthesis and cell division, making it particularly important during pregnancy. It also supports red blood cell formation.

RDA:

• Adults: 400 mcg

• Pregnant women: 600 mcg

Sources: Leafy green vegetables, legumes, nuts, and fortified cereals.

Vitamin B12 (Cobalamin)

Function: Vitamin B12 is necessary for red blood cell formation, nerve function, and DNA synthesis.

RDA: 2.4 mcg for adults

Sources: Meat, fish, dairy products, and fortified cereals. (Vegans may need to consider supplements.)

Vitamin C (Ascorbic Acid)

Function: Vitamin C is an antioxidant that boosts immunity, aids in collagen production for healthy skin and joints, and enhances iron absorption.

RDA:

• Men: 90 mg

• Women: 75 mg

Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, and Brussels sprouts.

Vitamin D

Function: Vitamin D is crucial for bone health, as it aids in calcium absorption. It also supports immune function.

RDA:

• Adults up to 70: 600 IU

• Adults 71 and older: 800 IU

Sources: Sunlight is a primary source, as the body can synthesize Vitamin D through sun exposure. Dietary sources include fatty fish (like salmon and mackerel), fortified milk, and egg yolks. Supplements are often recommended, especially for those in low-sunlight areas.

Vitamin E

Function: Vitamin E is a powerful antioxidant that protects cells from oxidative damage. It also supports immune function and skin health.

RDA: 15 mg for adults

Sources: Nuts, seeds, spinach, and sunflower oil.

Vitamin K

Function: Vitamin K is essential for blood clotting and bone health. It helps prevent excessive bleeding and supports the formation of strong bones.

RDA:

• Men: 120 mcg

• Women: 90 mcg

Sources: Leafy green vegetables (like kale, spinach, and broccoli), Brussels sprouts, and fermented foods like natto.

Tips for Meeting Your Vitamin Needs

1. Eat a Balanced Diet: Consuming a variety of foods, particularly fruits, vegetables, lean proteins, whole grains, and dairy, can help ensure you’re getting a range of essential vitamins.

2. Consider Fortified Foods: Many foods like cereals, milk, and orange juice are fortified with vitamins like B12, D, and calcium, making them valuable sources.

3. Be Mindful of Cooking Methods: Some vitamins, especially water-soluble ones (B-complex and C), can be lost during cooking. To retain these nutrients, consider steaming, microwaving, or eating certain foods raw when possible.

4. Talk to Your Doctor About Supplements: While a balanced diet can usually meet most of your vitamin needs, some people—such as pregnant women, older adults, and those with restricted diets—might benefit from supplements.

An Example 5-Day Meal Plan to Meet All Needs

Here’s a simplified 5-day meal plan that meets essential vitamin needs with easy, versatile meals.

This plan focuses on whole foods and requires minimal prep, while covering a range of vitamins.

Day 1

Breakfast:

• Greek yogurt topped with a handful of berries (blueberries, strawberries) and a sprinkle of chia seeds

Lunch:

• Mixed green salad with grilled chicken, cherry tomatoes, cucumbers, and a drizzle of olive oil

Snack:

• An apple with a handful of almonds

Dinner:

• Baked salmon with a side of steamed broccoli and roasted sweet potatoes

Day 2

Breakfast:

• Oatmeal with sliced banana, a teaspoon of peanut butter, and a sprinkle of flaxseeds

Lunch:

• Whole-grain wrap with turkey, mixed greens, shredded carrots, and hummus

Snack:

• Orange and a few walnuts

Dinner:

• Lentil soup with carrots, celery, and spinach, served with a whole-grain roll

Day 3

Breakfast:

• Scrambled eggs with spinach and tomatoes, served with a slice of whole-grain toast

Lunch:

• Chickpea and vegetable salad with cucumbers, cherry tomatoes, and a sprinkle of feta cheese

Snack:

• Pear with a handful of sunflower seeds

Dinner:

• Grilled chicken with a side of roasted Brussels sprouts and a small serving of brown rice

Day 4

Breakfast:

• Smoothie with spinach, kale, pineapple, and a splash of orange juice

Lunch:

• Brown rice bowl with black beans, diced bell peppers, avocado, and shredded lettuce

Snack:

• Carrot sticks with hummus

Dinner:

• Stir-fried tofu with broccoli, snap peas, and bell peppers, served with quinoa

Day 5

Breakfast:

• Whole-grain toast with Greek yogurt, blueberries, and a drizzle of honey

Lunch:

• Tuna salad with mixed greens, cherry tomatoes, and a drizzle of olive oil, served with whole-grain crackers

Snack:

• Sliced red bell pepper with a handful of almonds

Dinner:

• Baked cod with roasted zucchini and red potatoes, served with a small side salad

Key Nutrients Covered Each Day:

• Vitamin A: Sweet potatoes, spinach, bell peppers, and carrots

• B Vitamins: Whole grains, chickpeas, eggs, and leafy greens

• Vitamin C: Berries, oranges, bell peppers, and broccoli

• Vitamin D: Salmon, tuna, and cod

• Vitamin E: Nuts, seeds, and leafy greens

• Vitamin K: Spinach, kale, broccoli, and other leafy greens

Tips for Success:

• Meal Prep: Make a batch of grains like brown rice or quinoa for the week, and keep washed greens ready to grab.

• Mix and Match: Feel free to swap similar ingredients in salads, smoothies, or bowls to keep things simple.

• Snack Smart: Nuts, seeds, and fruits are easy to keep on hand to fill in nutrient gaps.

This simple plan combines nutrient-dense foods to support your daily vitamin needs without complicated recipes or excessive prep. Enjoy straightforward, balanced meals that make it easy to stay on track!

The Bottom Line

Each vitamin plays an essential role in maintaining optimal health, from supporting the immune system and energy production to promoting skin health and bone strength.

By understanding the specific functions of each vitamin and including a variety of vitamin-rich foods in your diet, you can help ensure that your body gets the nutrients it needs to thrive.

For those who may not be able to meet their requirements through food alone, supplements can offer additional support, but it’s best to consult a healthcare provider to personalize any supplement plan.

Eating a colorful, diverse diet and being mindful of your vitamin intake can make a world of difference in how you feel day-to-day and contribute to your overall long-term health.