### Essential Vitamins and Their Benefits

1. **Vitamin A**
**Benefits**: Supports skin, vision, and immunity.
**Sources**: Carrots, spinach, sweet potatoes, fish.

2. **Vitamin B (B Complex)**
**Benefits**: Helps metabolism, energy, and nervous system.
**Sources**: Meat, eggs, dairy, whole grains, legumes.

3. **Vitamin C**
**Benefits**: Boosts immunity, aids wound healing, improves iron absorption.
**Sources**: Oranges, strawberries, kiwis, peppers, broccoli.

4. **Vitamin D**
**Benefits**: Essential for bones, calcium absorption, and immunity.
**Sources**: Sunlight, fatty fish, eggs, fortified foods.

5. **Vitamin E**
**Benefits**: Antioxidant, protects cells, supports skin health.
**Sources**: Nuts, seeds, vegetable oils, spinach.

6. **Vitamin K**
**Benefits**: Helps blood clotting, strengthens bones.
**Sources**: Leafy greens, broccoli, kale.

7. **Folic Acid (B9)**
**Benefits**: Prevents developmental defects in pregnancy, supports red blood cell production.
**Sources**: Spinach, avocados, lentils, oranges.

**Recommendation**: Aim for a balanced diet to get these vitamins, and consult a healthcare provider if you need supplements.