In order for the body to function properly, it needs many substances, including 13 essential vitamins:

• Vitamin A

• Vitamin C

• Vitamin D

• Vitamin E

• Vitamin K

• Vitamin B1 (thiamine)

• Vitamin B2 (riboflavin)

• Vitamin B3 (niacin)

• Pantothenic acid

• Biotin

• Vitamin B6

• Vitamin B12

• Folate (folic acid)

These vitamins are grouped into two categories: fat-soluble vitamins, stored in body fat, and water-soluble vitamins, which cannot be stored. An exception is Vitamin B12, which is stored in the liver for many years.

Why are these vitamins essential? Each has a particular function:

• Vitamin A: essential to soft tissue, skin, healthy teeth, mucus membranes, skin, bones.

• Vitamin C: also known as ascorbic acid, an antioxidant, promotes healthy gums and teeth, helps in the absorption of iron, and aids in the healing of wounds.

• Vitamin D: some is made in the body after exposure to the sun. It aids in the absorption of calcium and phosphorus.

• Vitamin E: another antioxidant, also aids in the forming of red blood cells and in the use of Vitamin K.

• Vitamin K: not usually listed as an essential vitamin, but is necessary for coagulation of blood.

• Vitamin B1 (thiamine): aids in converting carbohydrates into energy, necessary for healthy nerve cells and heart function.

• Vitamin B2 (riboflavin): in conjunction with the other B vitamins, promotes body growth and the production of red blood cells.

• Vitamin B3 (niacin): essential for maintaining healthy nerves and skin, and lowers cholesterol.

• Pantothenic acid: is used in the metabolism of food, and the production of cholesterol and hormones.

• Biotin: necessary for the metabolism of carbohydrates and proteins, and in the production of cholesterol and hormones.

• Vitamin B6 : helps the body use protein, helps form red blood cells, aids in maintaining brain function, and more.

• Vitamin B12: Al the B vitamins are essential for metabolism. It helps in forming red blood cells and in maintaining the central nervous system.

• Folate (folic acid): in conjunction with B12, it helps form red blood cells, and is essential for the production of DNA. Low levels have been linked to birth defects like spina bifida.

Fat-Soluble Vitamins are found in:

• Meat

• Milk

• Cream

• Eggs

• Fish, such as cod and halibut oil

• Kidneys

• Liver

Vitamin D is found in:

• Butter

• Margarine

• Cream

• Fortified milk

• Fish

• Oysters

• Cereals

Vitamin E is found in:

• Seeds

• Nuts

• Corn

• Wheat Germ

• Olives

• Asparagus

• Spinach and other green leafy vegetables

• Vegetable oils and margarine

Vitamin K is found in:

• Cauliflower

• Soybeans

• Cereals

• Spinach

• Cereals

Water-Soluble Vitamins

Folate is found in:

• Fortified foods

• Leafy, green vegetables

Niacin (B3) is found in:

• Lean Meats

• Poultry

• Nuts

• Fish

• Eggs

• Enriched breads and cereals

• Legumes

Pantothenic acid and biotin are found in:

• Fish

• Legumes

• Yeast

• White and sweet potatoes

• Broccoli and other members of the cabbage family

• Lean Beef

• Dairy products

• Whole-grain cereals

• Eggs

Thiamine (B1) is found in:

• Fortified breads, cereals, and pasta

• Dried beans

• Fish

• Soybeans

• Dried beans

• Dairy products

• Vegetables and fruits

• Whole grains

• Peas

• Fruits and vegetables

• Lean meats

Vitamin B12 is found in:

• Shellfish

• Eggs

• Poultry

• Milk and milk products

Vitamin C is found in:

• Turnip and other greens

• Broccoli

• Sweet and white potatoes

• Cantaloupe

• Turnip and other greens

• Tomatoes

• Citrus fruits and juices

A common belief is that if some are good, a lot is better. That is not necessarily so. Certain vitamins in high doses can be toxic.

The recommended dietary allowances (RDAs) for vitamins are established by The Food and Nutrition Board at the Institute of Medicine. Based on the nutritional needs of almost all healthy people, the recommendations show how much of each vitamin you should consume daily. The best way to get the vitamins you need is to eat a balanced diet. However, with the busy lifestyles that most of us lead today, this is nearly impossible. And, modern farming and processing of foods decreases their nutrient content as well. Therefore, most of us can benefit greatly from taking specific dietary supplements each day.