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A vitamin is an organic compound and an essential nutrient that an organism requires in limited amounts.
Sources:
Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly coloured orange or green vegetables.
You'll find high levels of vitamin C in citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli, and spinach.
This vitamin is unique your body gets it when you get sunlight on your skin. You can also get vitamin D from egg yolks, oily fish such as salmon, tuna, and sardines, and fortified foods like milk, soy milk, and orange juice.
Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables.
Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs.
A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.

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Examples:
sucrose or table sugar, glucose, fructose, lactose, maltose, pasta bread and grains.
Why do we need it?
We eat carbohydrates because it's a sort of carburant for our body.

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Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water.
Sources:
Vegetables that contain 92 percent water includes cauliflower, eggplant, red cabbage, peppers and spinach.

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Examples:
apricots, bananas, figs, prunes, raisins. brown rice, granary bread, wholemeal bread, wholewheat pasta, nuts, pulses.
Why do we need it?
hey are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy.

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Helps you grow in height and muscles.
Sources

Milk, Cheese, and Yogurt. ...

Eggs

Beans

Pork Tenderloin

Soy

Why do we need it?
Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids.

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Examples:

fatty cuts of beef, pork, and lamb.

dark chicken meat and poultry skin.

high fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)

Why do we need it?
Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.

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Soluble fibre dissolves in the water in your digestive system. It may help to reduce the amount of cholesterol in your blood.
Sources:

Beans

Wholegrain and wholemeal

Brown or wholegrain rice

Keep your finger on the pulses

Nuts

Jacket potato - the skin is the important bit

Dried fruit

Bran based cereal and other healthy cereal options

Why do we need it?
Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.