Vitamins help regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.

Vitamin A plays a really big part in eyesight. Foods rich in Beta Carotene will help reduce the risk of lung cancer & certain oral cancers.

eggs, milk, apricots, nectarines, cantaloupe, carrots, Mangoes, sweet potatoes, spinach

In Vitamin B, there's more than one. Here's the list : B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. The B vitamins help make energy. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body.

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, citrus fruits, such as oranges

Vitamin C helps your body heal if you get a cut. This vitamin also helps your body resist infection. Vitamin C will decrease the risk of getting certain cancers by 75%.

citrus fruits, like oranges; cantaloupe, strawberries, tomatoes, broccoli, cabbage

Vitamin D helps if you need strong bones and strong teeth. It helps your body absorb the amount of calcium it needs.

milk and other dairy products fortified with vitamin D, fish, egg yolks

Vitamin E 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.

whole grains, such as wheat and oats; wheat germ, leafy green vegetables, sardines, egg yolks, nuts

Vitamin K helps to clot your blood, when had a cut.

leafy green vegetables, liver, dairy products, like milk and yogurt

Let's sum up :

Iron - Meat, Fish, Spinach, Strawberry
Folic Acid - Spinach, Beans, pachchi batani
Zinc - Beans, Chikkudu jaati ginjalu
Calcium - Milk, Curd, Butter, Beans, Wheat atta
Vitamin A - Carrot, Mangoes, Eggs
Vitamin B1 - Rice, Fish
Vitamin B2 - Butter, Eggs, Spinach, Liver
Vitamin B3, B12 - Liver, Chicken, Fish, Milk, Egg, Spinach, Tomato, Carrot, Kharjura
Vitamin C - Lemon, Kamala, Baththaayi(All Citrus Fruits), Tomato, Boppaayi, Molakettina Vittanaalu, Cauliflower, Palakura.
Vitamin D - Sunlight