We’ve all heard dietitians say that it’s important to “eat the rainbow.” Sure, a diverse shopping cart makes our meals more novel and fun, but that’s not the only reason they emphasize the dictum. In fact, it’s really all about getting your vitamins. We’re not talking about a multivitamin supplement, either. The truth is, most healthy adults can meet their nutritional needs from the essential micronutrients in their regular diets, no supplementation necessary.

“Vitamins are the small but mighty nutrients that help our bodies function at their best. And we know that we don’t necessarily need huge amounts of vitamins, but we know that we want to get enough of each, and we can do that through our food first,” says Gina Rancourt, M.S., RD, CD.

But how do you ensure that you’re getting everything you need from your meals every day? This handy guide breaks down vitamins A through K, including all eight B vitamins. We’ll share their primary functions, what happens if you don’t get enough, and the best foods to get on your table to help you feel your best.