The body requires 13 vitamins and 15 minerals to function properly.

Those nutrients are readily available in a balanced diet rich in fruits and vegetables, but millions of people take supplements despite conflicting evidence of their benefits.

Here’s a list of the essential vitamins according to the National Institutes of Health, and where you can find them in the grocery store.

Vitamin A

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What it does: Helps in the formation and maintenance of healthy teeth, bones, soft tissue, mucous membranes and skin.

Where to get it: Eggs, milk, cheese, liver, cod, carrots, kale, spinach, cantaloupe, peas.

Vitamin B6

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What it does: Helps the body use protein, form red blood cells and maintain brain function, among other things.

Where to get it: Fortified cereal, baked potatoes, bananas, chicken breast, garbanzo beans, avocado, salmon, tuna, peanut butter.

Vitamin B12
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What it does: Integral to metabolism and helps form red blood cells and maintain the central nervous system.

Where to get it: Clams, beef liver, fortified cereal, rainbow trout, top sirloin beef, yogurt, tuna.

Vitamin C
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What it does: An antioxidant also known as ascorbic acid that promotes healthy teeth and gums,
helps the body absorb iron and maintain healthy tissue, and assists in wound healing.

Where to get it: Broccoli, sweet and white potatoes, bell peppers, strawberries, kiwi, kale, citrus fruits and juices.

Vitamin D
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What it does: Promotes the body’s absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones.
It’s also known as the “sunshine vitamin,” since it is made by the body after being in the sun.

Where to get it: Ten to 15 minutes of sunshine three times per week is enough to produce the body’s requirement of vitamin D.
Also available in cod liver oil, salmon, tuna, milk, fortified cereal.

Vitamin E
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What it does: An antioxidant also known as tocopherol, it plays a role in the formation of red blood cells and helps the body use vitamin K.

Where to get it: Almonds, peanut butter, broccoli, sunflower oil, hazelnuts, corn oil.

Vitamin K
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What it does: Without it, blood would not coagulate. Some studies suggest that it helps promote strong bones in the elderly.

Where to get it: Olive oil, Swiss chard, parsley,cabbage, fortified cereal, spinach, soybeans, cauliflower.

Biotin
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What it does: Is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.

Where to get it: Eggs, milk, whole-grain cereal, legumes, broccoli, white and sweet potatoes, lean beef.
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Niacin (Vitamin B3)
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What it does: Helps maintain healthy skin and nerves and also has cholesterol-lowering effects.

Where to get it: Dairy products, poultry, fish, lean meats, nuts and eggs.

Folate
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What it does: Works with vitamin B12 to help form red blood cells and is necessary for the production of DNA,
which controls tissue growth and cell function.

Where to get it: Fortified cereal, beef liver, spinach, Great Northern beans, asparagus, white enriched rice, green peas,
broccoli, avocado, peanuts, orange juice.

Pantothenic Acid
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What it does: Is essential for the metabolism of food and plays a role in the production of hormones and cholesterol.

Where to get it: Dairy products, poultry, fish, lean meats, nuts and eggs.

Riboflavin (Vitamin B2)
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What it does: Important for body growth and the production of red blood cells.

Where to get it: Lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, milk, fortified bread and cereal.