Nine Vitamins You Need

Popping pills can be good for you if you're deficient in a vitamin or mineral. However, experts say you're much better off changing your diet. Here's how to get what you need.

Vitamin B6

Vitamin B6 supports the immune system and may play a role in reducing homocysteine levels, lowering the risk of heart disease. It's easily found in a variety of foods, including yellowfin tuna, spinach, bananas, bell peppers and cod.

Vitamin D

Covering up and wearing sunscreen to prevent skin cancer is cutting down on the amount of vitamin D people get. Vitamin D can affect bone mineral density, preventing fractures, and is being studied for multiple other benefits. Good sources include fatty fish, such as salmon, and fortified milk.

Vitamin B12

Vitamin B12 is commonly taken by vegans, who don't eat animal products. Without enough B12, a coating that encloses the nerves doesn't form as well, potentially causing nerve damage. A variety of seafood and beef are great sources.

Vitamin E

A potent antioxidant, vitamin E can prevent free radicals from damaging cells in the body. If you don't let fat content scare you off, there are lots of ways to get vitamin E. Sources include good-quality vegetable oils, seeds--try sunflower--and nuts, such as almonds.

Folate

Found mainly in fruits and vegetables, folate, or folic acid, is considered important for women who may be pregnant in the prevention of brain and spinal birth defects. In the United States, foods such as enriched breads, cereals and flours are fortified with folate to prevent deficiencies. Spinach, asparagus and black beans also are sources.


Vitamin C

The nutrient you probably know most about, vitamin C, is important for wound healing and the production of collagen. It's also a strong antioxidant. Find it in fruits and vegetables like oranges, strawberries and broccoli.

Iron

Without enough iron, you're likely to feel lethargic. Iron in the body helps make hemoglobin, which carries oxygen in red blood cells. Without it, we supply less oxygen to our tissues. Get iron from beef, a variety of beans, oatmeal and spinach.

Vitamin B2

Known as riboflavin, vitamin B2 plays a role in the body's energy production. It's thought to benefit the skin, hair and nails. A major source of B2 is milk, as well as leafy greens, nuts and cheese.


Calcium

Paying attention to your calcium intake will pay off by giving you strong bones, especially when coupled with vitamin D and regular weight-bearing exercise. A calcium-deficient diet is a cause of osteoporosis. Calcium-fortified milk, cheese and spinach are all good sources.