Body's Essential Vitamins

Vitamin Definition

There are 13 essential vitamins that the body needs to function normally. A vitamin is an organic compound that the human body requires as a nutrient. Vitamins must be obtained from the diet, as the body is unable to produce adequate amounts of them. Your body performs several critical functions such as the formation of hormones, the creation of red blood cells, the production of genetic material, and the production of nervous system chemicals. Vitamins assist with these functions, and our bodies would cease to operate without them and that is why certain vitamins are known as essential vitamins. Read through each description of the list of vitamins below and see what health benefits they might provide for you. ------------ Many people think that if some vitamins are good, a lot is better. This is not always the case, and high doses of certain vitamins are actually toxic. The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods and take a "Standardized" (quality)

Water Soluble vs. Unsoluble Vitamins

FAT-SOLUBLE VITAMINS Vitamin A is found in milk, cheese, cream, liver, kidney, and cod and halibut fish oils. Because most of these sources are high in saturated fat and cholesterol, vegetable sources of a vitamin A precursor called beta-carotene may be a better choice. Beta-carotene comes from carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, and spinach. The more intense the color of a fruit or vegetable, the higher the beta-carotene content. Vitamin D is found in cheese, butter, margarine, cream, fish, oysters, and fortified milk and cereals. The body can also synthesize vitamin D when the skin is exposed to sunshine. Vitamin E is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables, vegetable oils, and products made from vegetable oils, such as margarine. Vitamin K is found in cabbage, cauliflower, spinach, soybeans, and cereals. Bacteria in the intestines normally also produce vitamin K. WATER-SOLUBLE VITAMINS Thiamine (vitamin B1) is found in fortified breads, cereals, pasta, whole grains, lean meats, fish, dried beans, peas, and soybeans. Dairy products, fruits, and vegetables contain some thiamine as well. Niacin (vitamin B3) is found in dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals also supply some niacin. Folate is found in green, leafy vegetables and many foods are now fortified with it as well. Vitamin B12 is found in eggs, meat, poultry, shellfish, and milk and milk products. Pantothenic acid and biotin are found in eggs, fish, dairy products, whole-grain cereals, legumes, yeast, broccoli and other vegetables in the cabbage family, white and sweet potatoes, lean beef, and other foods. Vitamin C (ascorbic acid) is found in citrus fruits and their juices, strawberries, tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

Vitamin A

Vitamin A (fat-soluble vitamin) Benefits:

Foods with vitamin A

Vitamin B (Thiamine B1)

Vitamin B1 (Thiamine) - a water-soluble vitamin, Benefits of Vitamin B:

Foods with Vitamin B (Thiamine b1)

Vitamin B2 (Riboflavin)

Benefits of Vitamin B2 (Riboflavin)

Food with vitamin B2:

Vitamin B3 - Niacin

Benefits of Vitamin B3 (Niacin)

Foods with Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic acid)

Benefits of Vitamin B5 (Pantothenic acid)

Foods containing Vitamin B5 (Pantothenic acid)

Vitamin B6

Benefits of Vitamin B6

Foods with Vitamin B6