Your body needs 13 essential vitamins for normal functioning. The best way to get enough of them is to eat a balanced diet from a variety of foods. The most important of them are vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12).
The four main Vitamins - A, D, E, and K - are stored in the body's fatty tissues. The other nine vitamins are water-soluble and therefore must be replenished regularly because they are removed from the body in your urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.
Vitamin A plays an important role in growth and cell development. It also promotes healthy skin, hair, nails, gums, glands, bones and teeth; prevents night blindness and may help prevent lung cancer. It can be found in Salmon, other cold-water fish, egg yolks, and fortified dairy products.
As an essential vitamin, Vitamin D aids calcium absorption, and builds and maintains strong bones and teeth. They can be found in Fortified milk, fortified soy/rice beverages, butter, egg yolks, fatty fish, fish-liver oil; made by the body when exposed to the sun.
Vitamin E protects fatty acids; maintains muscles and red blood cells; and serves as an important antioxidant. The best sources of Vitamin E are eggs, vegetable oils, margarine, mayonnaise; nuts, seeds, fortified cereals.
Vitamin K is an essential vitamin for your body. Your body needs it for proper blood clotting. Load up on spinach, broccoli, green leafy vegetables, liver for enough intake.
Vitamin C strengthens blood vessel walls; promotes wound healing and iron absorption; helps prevent atherosclerosis; supports immunity; serves as a key antioxidant. You get it from citrus fruits, juices, melons, berries, peppers, broccoli and potatoes.
