vitamins

Vitamins are essential nutrients that your body needs in small amounts to work properly, stay healthy, and grow. They help with things like turning food into energy, keeping your skin and eyes healthy, supporting your immune system, and building strong bones and blood.

There are 13 main vitamins, usually grouped into:

1. Fat‑soluble vitamins (stored in body fat):

   • Vitamin A – good for vision, skin, and immune health
   • Vitamin D – helps your body absorb calcium; important for bones and teeth
   • Vitamin E – acts as an antioxidant; protects cells from damage
   • Vitamin K – helps your blood clot and supports bone health

2. Water‑soluble vitamins (not stored much; you need them regularly in your diet):

   • Vitamin C – supports immune system, skin, and wound healing
   • B‑vitamins:
     • B1 (thiamine) – helps your body use carbohydrates for energy
     • B2 (riboflavin) – important for energy and cell function
     • B3 (niacin) – supports nervous system and digestion
     • B5 (pantothenic acid) – helps make and break down fats
     • B6 (pyridoxine) – involved in brain development and immune function
     • B7 (biotin) – supports healthy hair, skin, and nails
     • B9 (folate/folic acid) – important for cell growth and pregnancy
     • B12 (cobalamin) – needed for red blood cells and nerve function