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Vitamins and minerals are most commonly ingested into the body through the foods and drinks that we consume.  However, both vitamins and minerals can be absorbed into the body through supplements.  Vitamins and minerals are found in most natural foods such as fruits, vegetables, and meats, but there are also manufactured foods that are fortified with certain vitamins or minerals to help them be more beneficial to the body.  The most common vitamins and minerals are the ones that will be discussed here, along with what foods contain them and what benefits each has on the body. 

 There are two main types of vitamins that our bodies use.  These are water-soluble vitamins and fat-soluble vitamins.  The water-soluble vitamins are the ones that cannot be stored by our bodies and need to be replaced on a regular basis, normally through food or beverage intake.  The fat-soluble vitamins are the ones that are stored in the body for our bodies to use later.  One fat-soluble vitamin that is very important to our bodies is Vitamin A.  Vitamin A is necessary for healthy eyesight, immune system health, and skin health.  Vitamin A can be found most prevalently in liver, cheese, carrots, and many other vegetables. 

 Thiamine, or Vitamin B1 is imperative to the body’s energy metabolism.  This vitamin is a water-soluble vitamin, so replenishing the amounts of B1 in your diet is very important.  If the body is deficient in this vitamin, it could cause damage to the nervous system.  Vitamin B1 can be found in generous amounts in foods such as whole grain breads and cereals, potatoes, milk, and meat.  Another water-soluble vitamin is Vitamin B3, or Niacin.  This vitamin can be found in animal products such as meat, milk, and eggs as well as nuts and various vegetables.  Deficiencies in Niacin can cause a numbing sensation in the skin called Paresthesia.   This can have short-term or long-term effects, depending on the severity of the deficiency.

 Vitamin B2, or Riboflavin, is a micronutrient that helps maintain overall health in the average human being.  This vitamin plays an important role in helping the body to gather energy from all sorts of foods, but especially from proteins and fats, giving it the common nickname “energy harvester”.  Riboflavin can be found in foods such as eggs, milk, and meat.  Pantothenic Acid, or Vitamin B5, is essential for metabolism.  It is also required for the production of neurotransmitters in the nervous system.  This is also a very important vitamin for women during pregnancy.  This vitamin is prevalent in almost all foods.  Vitamin B6 is another vitamin that plays an important role in metabolism.  It is also strong in helping the body overcome early hair-loss and is known to help in the prevention of diabetes.  Meat, fish, milk, and vegetables all contain Vitamin B6.

Vitamin C is very important in overall health as well as cell regeneration and the regeneration of tendons and cartilage.   Vitamin C is the vitamin that helps heal the body when it has a low immune system.  This vitamin can be found in citrus fruits such as oranges, mangoes, meat, and vegetables.  Vitamin D is imperative to the development of teeth and bones.  It also has a quality that helps in fighting tumor growth.  Vitamin D can most commonly be found in milk, eggs, and most cereals.