Calcium and iron are the most important. Your body needs 13 vitamins. Each vitamin has its own job. Generally, they all help the body to work properly and to use protein, carbohydrates, and fats. You need them for healthy eyes, skin, blood, muscles, bones, and nerves.
Many different foods contain vitamins.
If you eat a balanced diet, you will get all the vitamins you need. If you are worried that you do not get all the vitamins you need, you could take a multi-vitamin each day. Extra calories also turn into fat. So eating too much sugar can make you gain weight. Sugar also leads to tooth decay or cavities Sugar eaten alone quickly raises and then drops the blood sugar level.