Vitamins are an essential group of compounds that are required in small quantities in our daily diet for the normal functioning and development of our body. A balanced diet containing vitamins and minerals is crucial because our body cannot synthesize them on its own.

Given below are 11 vitamins that are essential for healthy living, along with their sources:

• Vitamin A
  Regular intake of vitamin A keeps our eyes healthy. It also takes care of our general health and ensures strong teeth and healthy skin.
  Sources: Orange-colored foods such as carrots, sweet potatoes, cantaloupe, melons, and so on are great sources of vitamin A.
• Vitamin B
  It plays a crucial role in strengthening the immune system and producing energy, along with increasing the iron absorption in the body.
  Sources: This important group of nutrients is present in unprocessed foods such as whole grains, vegetables, potatoes, bananas, lentils, beans, yeast, and such.
• Vitamin C
  This is the vitamin of beauty. Vitamin C acts as a dermatologist of the human body, ensuring glowing and elastic skin, strengthened blood vessels, antioxidant functions, and, also, enhanced iron absorption in our body.
  Sources: Citrus fruits such as oranges are great sources of vitamin C, along with other fruits like strawberry, kiwi, guava, red and green peppers, and grapefruits.
• Vitamin D
  It is responsible for strengthening and ensuring healthy and strong bones, including strong hair and nails.
  Sources: Apart from standing under the sun, good sources of Vitamin D include mushrooms, eggs, and fish.
• Vitamin E
  Regular consumption of vitamin E makes you fit, ensuring proper circulation of blood, increasing metabolism count, and providing protection from free radicals.
  Sources: You can get vitamin E from almonds, nuts, sunflower seeds, tomatoes, and such.
• Vitamin K
  It thickens the blood through a process called blood coagulation, and it also increases the platelet count of the body for the faster healing of wounds.
  Sources: Sprouts, broccoli, asparagus, kale, spinach, and so on are sources of this vitamin.
• Folic acid
  It helps the body in the cell renewal process and prevents complications and defects during pregnancy and birth.
  Sources: Citrus fruits, lentils, beans, dark leafy greens, seeds, nuts, cauliflower, broccoli, asparagus, and such have folic acid.
• Calcium
  Calcium ensures healthy and strong bones, muscles, teeth, and hair.
  Sources: Dairy products like milk, cheese, yogurt, tofu, black molasses, and so on are good calcium sources.
• Iron
  Iron is a commonly used term in the family of vitamins as it also plays a crucial role in our body by maintaining and producing healthy blood and developing the muscles naturally.
  Sources: Seafood like clams, oyster, and organic meat like liver are good sources of iron. For vegans, iron sources include soybeans, pumpkin seeds, cereals, bean, lentils, spinach, beetroots, and such.
• Zinc
  It helps in enhancing immunity and reducing the chances of infertility.
  Sources: Seafood like oysters, leaves like spinach, beans, cashews, and dark chocolate are all good sources of zinc.
• Chromium
  It can be nicknamed as the nanny of blood vessels as it ensures that each blood vessel gets enough energy as and when needed.
  Sources: Pulses such whole grains, rice, and wheat, and fresh vegetables and herbs are great sources.

A balanced intake of all these 11 vitamins is a step toward a healthy life.