Your Guide to Vitamins A, B, C, D, E, K

Wellness: Health & Fitness
Your Guide to Vitamins A, B, C, D, E, K

Primary Media


December 24 2019


Your body needs a healthy dose of vitamins in order to function well. Check out the benefits of each vitamin, then fill your cart with the foods you need for optimal health.

  1. Vitamin A

    Vitamin A supports the immune system, vision, and cell growth and is a key nutrient for the healthy formation of heart, lungs, and kidneys. It also helps maintain healthy teeth, skeletal and soft tissue, mucus membranes, and skin.

    Find vitamin A in sweet potatoes, spinach, cantaloupe, red pepper, and summer squash.

    Hyvee Dietitian Expert Tip
    The best way to meet your daily vitamin requirements is by eating whole foods. There are 13 known vitamins in varying amounts in different foods, so it's important to eat a variety of fruits, vegetables, proteins, and grains.
    Hy-Vee Dietitians
  2. Vitamin B

    There are 8 B vitamins: B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pryidozine), B7 (biotin), B9 (folate), and B12 (cobalamin). B vitamins, also called vitamin B complex, help metabolize food, keep skin, eyes, and nervous system healthy, make red blood cells, and help prevent birth defects.

    Find B vitamins in poultry, fish, eggs, leafy greens, and milk.


  3. Vitamin C

    Vitamin C reduces oxidative stress to cells by eliminating harmful free radicals. It also aids the body in managing infections, healing wounds, and producing collagen, which supports muscle tissue, strong bones, and a healthy immune and nervous system.

    Find vitamin C in red bell peppers, oranges, kiwi, strawberries, and broccoli.

  4. Vitamin D

    The body produces vitamin D when skin comes in contact with sunlight. Select foods are rich in vitamin D, and some foods (orange juice and breakfast cereals) are fortified with vitamin D. This nutrient aids in bone and muscle health, and helps with immune function.

    Find vitamin D in sockeye salmon, tuna, fortified orange juice, milk, and fortified breakfast cereal.

    Hyvee Dietitian Expert Tip
    Supplements can help if you struggle to consume and absorb enough of a particular nutrient. Talk to your Hy-Vee dietitian or pharmacist, or consult your physician before starting a supplement.
    Hy-Vee Dietitians
  5. Vitamin E

    The primary function of vitamin E is elimination of free radicals to reduce oxidative stress to red blood cells. It also aids in immune function, DNA repair and multiple metabolic functions. A diet high in vitamin E may help prevent Alzheimer's/

    Find vitamin E in avocado, asparagus, peanuts, broccoli, and tomatoes.

  6. Vitamin K

    Vitamin K is found throughout the body, including the liver, brain, heart, pancreas, and bones. It helps create proteins necessary for blood clotting and bone growth.

    Find vitamin K in spinach, blueberries, cashews, kale, and grapes.