Find Out Which Vitamins Are Really Essential By Brent McNutt At Isnare.com Ezine Articles

Some multi-vitamins claim they contain nutrients “from A to Zinc,” but do we really need everything in between? Contrary to what the supplement aisle may lead you to believe, you only need 13 vitamins to live and function properly. Vitamins A, C, D, E, K and the B vitamins (vitamin B-6, vitamin B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) account for these necessary substances. Each of the above fill specific roles and combine to provide your body with everything it needs to grow, remain healthy and renew.

Now that we know which vitamins we need, which supplement contains the magic combination? Actually, we’re meant to obtain all of our vitamins in the food that we eat. Supplement means “add to” or “accompany” and you should only use vitamin and mineral supplements under the recommendation and supervision of a doctor. However, it is good to know which vitamins do what and where they are found:

Vitamin A, also known as retinol or retinoic acid, is needed for vision, maintaining healthy skin and acts as an antioxidant. A good source of vitamin A is found in liver. Not the type to eat an animal organ? Choose an American cheese omelet. Both dairy and egg yolk are good ways of getting your fill of vitamin A.

Vitamin C, also known ascorbic acid, is another antioxidant. It also helps form your body’s connective tissue. Vitamin C is at its height of popularity around cold and flu season because of its immunity boosting properties. So, the next time you feel the urge to sneeze grab a glass of OJ. Citrus fruits are a prime Vitamin C contender. At dinner, combine some spinach, tomatoes and green peppers for a simple side salad packed with this infection fighting essential.

Vitamin D helps your body absorb calcium thereby promoting bone strength and preventing diseases that weaken your bones like osteoporosis. Eating fortified milk products and saltwater fish, like grouper, mahi mahi or flounder, will ensure that you’re never lacking. Welcome news to all bronze beauties and beach bums, alike: Your body also makes Vitamin D after you have spent time in sunlight.

Vitamin E, also an antioxidant, supports blood flow and aids in the repair of body tissue. Opt for a bag of peanuts at your next baseball game and you’ll be getting your daily dose of Vitamin E. It’s also found in peas, beans and broccoli.

Thanks to vitamin K those dreaded paper cuts won’t bleed for days. It helps in the clotting process and in forming bones. Don’t feel too guilty the next time you have one too many pieces of pizza (or eat the entire pie) because the cheese and the tomato sauce both contain vitamin K.
Finally, the B vitamins:

Thiamin and riboflavin both help your body use carbohydrates and can be found in lean beef and whole-grain products. Niacin and B-6 help your body process protein and fats. Stock your kitchen with some tuna or salmon since both nutrients are found in fish. Pantothenic acid makes red blood cells while B-12 makes sure that the cells stay healthy. Folate, also considered Vitamin B-9, is an important part of production of new cells. Bioton helps your hair grow and remain strong. Both folate and biotin can be found in most greens, beans, peas and seeds.

Getting the right foods and balancing each meal ensures that you will be getting the correct amount of each of the above nutrients.

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