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Vitamins are necessary in our daily life. They will boost the immune system, support normal growth and development, and help cells and organs do their jobs.

From the previous article, we get that the vitamins can be category into 2 groups, water soluble and fat-soluble. In the water soluble group, it contains vitamin A, D, E and K. And in fat soluble is vitamin C and the group of B-complex vitamins.

We will intake vitamins our body need from our foods, where lies an essential rule that never skip meals because it cannot keep our body in balance in our nutrition absorbing. For example, Carrots are full of substances called carotenoids that your body converts into vitamin A, which helps prevent eye problems. That’s why mothers continually ask their children to eat some carrots and they are good for our eyes.

And now let see though 13 vitamins we need in our daily life.

Vitamin A
This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps you grow properly and aids in healthy skin.

We can find rich vitamin A in foods such as milk fortified with vitamin A, liver, orange fruits and vegetables like carrots and sweet potatoes, and dark green leafy vegetables like kale, and collards.

Vitamin B-Complex
Vitamin B is a vitamin group, rather than a single vitamin. It contains B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.

The B vitamins are important in helping make energy and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

We can get the B vitamins from foods such as fish and seafood, poultry and meats, eggs, milk and yogurt, leafy green vegetables, and beans and peas.

Vitamin C

Vitamin C is also key if you get a cut or wound because it helps you heal. This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Many fruits and vegetables are rich in vitamin C, such as citrus fruits, like oranges, cantaloupe, strawberries, cabbage, and kiwi fruit.

Vitamin D

Vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs.

To get vitamin D, you can drink milk fortified with vitamin D, eat more fish and egg yolks, liver, and fortified cereal. And our skin can also make vitamin D from sunlight.

Vitamin E

Vitamin E maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. Everybody needs it, and it protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.

Whole grains, such as wheat and oats, wheat germ, leafy green vegetables egg yolks, nuts and seeds contain rich vitamin E.

Vitamin K
Another vitamin, vitamin K, helps blood to clot (so cuts and scrapes stop bleeding quickly). You'll find vitamin K in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.

From leafy green vegetables, milk and yogurt, broccoli, and soybean oil we can find abundant vitamin K.

Treat your body well and take good care of it, and you won’t be regret for it!