Vitamins help the body function properly. The body can't manufacture most vitamins on its own, so it must get them from the food you consume. Some vitamins are stored in the body in fatty tissue. The body can draw on these reserves as you need them. Other vitamins aren't stored. Any amounts in excess of what the body needs that day are flushed out along with urine and other waste products. Your body needs a fresh supply of these vitamins daily in other to function at its peak.
Vitamin C
Vitamin C boosts the immune system and acts as an anti-oxidant. Anti-oxidants bond to free radicals, compounds that can damage cells. You can find Vitamin C in citrus fruits, broccoli, cauliflower, spinach, strawberries and other fruits and vegetables.
Riboflavin
Riboflavin, also known as B2 helps the body obtain energy from food and is important for good vision. Dark green, leafy vegetables, liver, milk, eggs and enriched grain products contain riboflavin.
Thiamin
Thiamin, or B1, is important for proper function of the nervous system. Pork, liver and other meat, as well as peas and beans and fortified cereals and breads contain thiamin.
Niacin
Vitamin B3, or niacin, keeps your skin healthy and aids digestion. Find niacin in meat, fish, poultry, eggs and peanuts.
Vitamin B6
Vitamin B6 helps your body metabolize protein and to form red blood cells. Beans, fortified cereals and meat and pork contain vitamin B6.
Vitamin B12
Vitamin B12 plays an important role in nervous system health, as well as in the production of red blood cells. The best sources of B12 include meat, liver, fish and shellfish.
Biotin
Biotin helps keep your nails, teeth and hair strong. Most fresh vegetables contain biotin, as do liver and egg yolks.
Folic Acid
Foic acid is especially important for proper development of babies in the wound. Consuming folic acid can lower your risk of heart disease, according to Colorado State University Extension. Meats, fish, beans and citrus contain folic acid.
Panthotenic Acid
Panthotenic acid helps your body manufacture hormones and produce energy. Egg yolks, liver, fortified grains and meat contain panthotenic acid, and certain intestinal bacteria also produce this B vitamin.
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