In general, you need to make sure that you’re getting all of the 13 essential vitamins. This includes vitamins:

• A
• C
• D
• E
• K
• B. Keep in mind that there are eight different B vitamins.

Make sure that you’re getting your recommended daily allowance (RDA) for each of these, as well as a number of essential minerals. Otherwise, you could develop a deficiency. Vitamin and mineral deficiencies can then lead to a variety of health problems.

Vitamin A. Dietary sources of vitamin A include dairy products and fruits and vegetables that are orange in color. This includes carrots and mangoes.

Some of the ways your body uses vitamin A include:

• Boosting your immune system
• Maintaining your vision
• Strengthening your bones
• Maintaining proper organ function

Vitamin B6. In general, you should make sure that you’re getting enough of each of the B vitamins, including B6, because they each provide different health benefits.

Natural sources of dietary B6 include fish, starches, and certain fruits. B6 and other B vitamins help your body:

• Maintain normal brain functions
• Metabolize carbohydrates, proteins, and fats
• Produce blood cells

Folic acid. This B vitamin is one of the most important micronutrients to get if you’re a young female who’s considering bearing children. You especially need to take extra folate supplements when you’re pregnant. This is because it helps with fetal development. Your baby could develop neural tube defects if you don’t get enough folate each day.

Vitamin C. This vitamin is found in many different fruits and vegetables. It has antioxidant properties that can protect your cells from damage. Other benefits include healthier:

• Bones
• Teeth
• Skin
• Immune system

Vitamin D. You can get vitamin D from multiple sources, including:

• Sunlight
• Fish oil
• Fortified milk
• Fortified cereals

Vitamin D deficiencies are fairly common in the U.S. You should make sure that you’re getting enough of this vitamin because it helps support your immune and nervous systems. It also helps your body maintain proper calcium and phosphorus levels.

Vitamin E. This vitamin is found in a wide variety of foods, including spinach, nuts, and whole grains. It has antioxidant properties that could benefit your body in a number of ways.

Getting enough vitamin E may also reduce your risk of:

• Blood clots
• Certain cancers
• Alzheimer’s disease

Vitamin K. This vitamin is full of proteins. Dietary sources mostly come from leafy greens. Vitamin K can improve your bone health, and you absolutely need it for your blood to properly clot in the case of an injury.

Calcium. Your body needs calcium in order for your muscles to function and for your bones to remain strong. Otherwise, you may develop osteoporosis.

Iron. This essential mineral is naturally found in red meat and green, leafy vegetables. Your body needs plenty of iron in order to function properly. Without it, your immune system may weaken, and you could become fatigued.

Vegans and vegetarians need to pay particular attention to the amount of iron in their diets. Take an additional iron supplement if you’re not getting enough from other sources.

Zinc. You need less zinc compared to some other micronutrients. Still, it’s essential to get some zinc each day. Natural dietary sources include red meat, poultry, beans, and nuts.

Zinc benefits your immune system and could reduce your risk of getting sick from cancer or the common cold.