Essential vitamins

Vitamin A is an organic compound that the body requires nutrients. Vitamins must be obtained from the diet, the body is unable to produce sufficient quantities of them. 

Vitamins help with these functions, our bodies would cease to function without them, and that is why certain vitamins are known as important vitamins. 

Vitamin A

The first vitamin on our list of important vitamins are Vitamin A 

Vitamin A is a fat soluble vitamin that helps build and maintain healthy bones, teeth, mucosa, soft tissue and skin. It is an antioxidant and is essential for normal growth and development. 

Higher levels of this vitamin is associated with a healthy immune system. 

Good sources of this vitamin are milk, eggs, butter, cheese, liver and chicken. 

Vitamin B1

The other important vitamins are Vitamin B1, a water soluble vitamin. Thiamin helps the body convert carbohydrates into energy. 

It is also important for the normal functioning of the heart and maintaining healthy nerve cells. 

It is necessary for normal functioning of muscle and digestive system. 

Good sources of this vitamin are pork, liver, peas, enriched breads and cereals, and whole grains. 

Vitamin B2

Vitamin B2 or riboflavin, is involved in energy production and other chemical processes in the body. It also helps maintain a healthy skin, eyes and nerves. 

Works with other B-complex vitamins and is necessary for normal functioning immune system. It is also responsible for normal body growth and red blood cell production. 

Good sources of this vitamin are fish, vegetables, enriched pasta, whole grains, meats and breads and fortified cereals. 

Vitamin B3 or Niacin 

Niacin helps convert food into energy and is necessary for normal brain function. 

It is necessary to maintain normal skin and aids digestion. 

It is also effective in reducing cholesterol and triglyceride. 

Good sources of this vitamin are: liver, peanuts and other nuts, meat, asparagus, milk, fish, cereals, green leafy vegetables, green beans, green peas, broccoli and whole grains. 

Vitamin B6 

Assist the production of important proteins, and also helps convert proteins into energy. 

Vitamin B6 also helps production of red blood cells and is necessary for normal brain function. 

Also important in the metabolism of amino acids. 

It is an important vitamin that helps keep blood sugar within normal limits. 

Good sources of this vitamin include meat, bananas, potatoes, green leafy vegetables, nuts, fish, whole wheat products, and green beans. 

Vitamin B12

This vitamin plays an important role in the production of red blood cells and maintenance of the central nervous system. 

Help build the genetic material in cells and help convert carbohydrates into energy. 

Vitamin B12 also helps to create amino acids, the building blocks of proteins. 

It is also necessary for the production of DNA, the genetic material present in all cells. 

Good sources of this vitamin are eggs, liver, and dairy products. 

Vitamin C

Vitamin C is an antioxidant that is needed for strong teeth, bones and skin. It also helps in wound healing. 

It is necessary for normal growth and proper functioning of the immune system, and even to help with the absorption of iron. 

It is necessary for collagen synthesis. Collagen is an important structural component of tendons, ligaments, bones and blood vessels. 

Good sources of this vitamin is: guava, kiwi, orange, red pepper, raw, 1 / 2 cup red pepper, cooked, 1 / 2 cup grapefruit juice 3 / 4 cup and strawberry 

Vitamin D

Vitamin D, often called "sunshine vitamin" is produced in the body after sun. 10 to 15 minutes of sun exposure three times a week will provide your body with adequate levels of this vitamin. 

Of all the major vitamins, vitamin D is the only one who is not technically considered a vitamin because it is made in the body. 

It helps the body absorb calcium needed for strong bones and teeth. It also helps maintain adequate levels of calcium and phosphorus in the blood. 

Good sources of this vitamin are milk, soy drinks and margarine. 

Biotin 

Biotin is necessary for cell growth, producing fatty acids and metabolism of fats and amino acids. 

It is involved in the Krebs cycle, a process that releases energy from food. 

It is necessary for healthy skin and hair, nerve tissue, sweat glands, and bone marrow. 

Of all the major vitamins, biotin is a vitamin deficiency is rarely seen as it is usually added to many foods in developed countries. 

Good sources of this vitamin are: tomatoes, carrots, Romaine lettuce, almonds, onions, cauliflower, eggs and cabbage. 

Vitamin E 

Vitamin E is an antioxidant that protects against free radicals that can damage cells and may lead to the development of heart disease and cancer. 

It helps build muscles, blood cells, nerve and lung tissue. It is also important for a strong immune system. 

It helps your body properly use vitamin K, a vitamin needed for blood clotting. 

Good sources of this vitamin include nuts, green leafy vegetables, whole grains, wheat germ, vegetable oil, sunflower seeds, mustard greens and spinach. 

Vitamin K

It is an essential nutrient the liver needs to form proteins needed for blood clotting. 

It is also necessary for healthy bones and tissues. 

In the intestine to help with the conversion of glucose into glycogen, which is then stored in the liver. 

Good sources of this vitamin are green leafy vegetables, egg yolk, liver, spinach, green beans, broccoli and asparagus.