Vitamins are essential organic compounds that our bodies require in small amounts to function properly. They play a crucial role in maintaining overall health and well-being. 

These micronutrients are involved in various physiological processes, including metabolism, immune function, and cell growth. They help convert food into energy, support the production of enzymes and hormones, and protect against harmful free radicals. From vitamin A to zinc, there is a vast array of vitamins and minerals vital for our health.

Each nutrient has unique benefits, such as vitamin C’s role in boosting the immune system and calcium’s importance in maintaining strong bones. 

Here is a list of essential vitamins and minerals, along with their key functions:

1. Vitamin A (Retinol):

   • Function: Supports vision, immune function, and skin health.
   • Sources: Carrots, sweet potatoes, spinach, kale, liver, eggs.

2. Vitamin B Complex:

   • Includes several B-vitamins such as:
     • B1 (Thiamine): Energy metabolism, nerve function.
     • B2 (Riboflavin): Energy metabolism, antioxidant.
     • B3 (Niacin): Energy metabolism, skin health.
     • B5 (Pantothenic Acid): Energy metabolism, hormone synthesis.
     • B6 (Pyridoxine): Protein metabolism, neurotransmitter synthesis.
     • B7 (Biotin): Metabolism of fats, carbohydrates, and proteins.
     • B9 (Folate): DNA synthesis, cell division.
     • B12 (Cobalamin): Red blood cell formation, nerve function.
   • Sources: Whole grains, meat, fish, dairy, leafy greens, legumes.

3. Vitamin C (Ascorbic Acid):

   • Function: Antioxidant, collagen synthesis, immune support.
   • Sources: Citrus fruits, strawberries, bell peppers, broccoli.

4. Vitamin D:

   • Function: Calcium absorption, bone health, immune function.
   • Sources: Sunlight, fatty fish, fortified dairy products.

5. Vitamin E (Tocopherol):

   • Function: Antioxidant, cell membrane protection.
   • Sources: Nuts, seeds, vegetable oils, spinach, broccoli.

6. Vitamin K:

   • Function: Blood clotting, bone metabolism.
   • Sources: Leafy greens (kale, spinach), broccoli, liver.

7. Vitamin F (Essential Fatty Acids):

   • Includes omega-3 and omega-6 fatty acids.
   • Function: Brain health, immune function, inflammation regulation.
   • Sources: Fatty fish, flaxseeds, chia seeds, walnuts.