Vitamins are essential substances that our bodies need to develop and function properly. There are 13 of them – A, eight B vitamins, C, D, E and K. They can be divided into two groups – fat-soluble and water-soluble vitamins. Each vitamin has its own role in our bodies and a deficiency as well as an over-consumption will lead to health issues.

We receive a major part of our necessary vitamins from food, which is why it's important to maintain a healthy diet that is rich in vitamins and minerals. Here are a few tips you can follow to ensure that you consume enough vitamins on a daily basis. Make sure to eat about 2-3 cups of fruits and vegetables every day. The best sources are berries (raspberries, blueberries, blackberries) and vegetables like spinach, carrots and broccoli. You can receive a substantial amount of vitamins from dairy and protein-rich food. This includes milk, yogurt, eggs, poultry, beef, pork and nuts. Another source of vitamins is grains, especially whole grains. This includes cereal, brown rice, oatmeal, whole wheat bread and whole wheat pasta. It may also be a good idea to take vitamin supplements, but consult your doctor and have some lab work done prior to taking any supplements, to avoid toxicity.