Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play...

Vitamin A
This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps you grow properly and aids in healthy skin.

Which foods are rich in vitamin A?

milk fortified with vitamin A
liver
orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)
dark green leafy vegetables (like kale, collards, spinach)
The B Vitamins
There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew — that's quite a group!

The B vitamins are important in metabolic (say: meh-tuh-bah-lik) activity — this means that they help make energy and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Which foods are rich in vitamin B?

whole grains, such as wheat and oats
fish and seafood
poultry and meats
eggs
dairy products, like milk and yogurt
leafy green vegetables
beans and peas
Vitamin C
This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key if you get a cut or wound because it helps you heal. This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Which foods are rich in vitamin C?

citrus fruits, like oranges
cantaloupe
strawberries
tomatoes
broccoli
cabbage
kiwi fruit
sweet red peppers
Vitamin D
No bones about it . . . vitamin D is the vitamin you need for strong bones! It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs.

Which foods are rich in vitamin D?

milk fortified with vitamin D
fish
egg yolks
liver
fortified cereal
Vitamin E
Everybody needs E. This hard-working vitamin maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. It protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.

Which foods are rich in vitamin E?

whole grains, such as wheat and oats
wheat germ
leafy green vegetables
sardines
egg yolks
nuts and seeds
Vitamin K
Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.

Which foods are rich in vitamin K?

leafy green vegetables
dairy products, like milk and yogurt
broccoli
soybean oil