Your body needs an adequate amount of certain vitamins to develop, grow and maintain proper health. Although a balanced diet may provide adequate amounts of these essential nutrients, many Americans don't eat enough nutritious foods. Vitamin supplements may help ward off diseases caused by a deficiency of certain vitamins. Of the 13 essential vitamins, each has a specific purpose that helps your body function properly. These nutrients play an important part in keeping you healthy.
Vitamin A
Vitamin A helps keep your teeth and bones healthy. Vitamin A also helps to keep your skin healthy. It plays an important role in vision development and cellular growth. Organ meats, cantaloupe, sweet potatoes and spinach all contain Vitamin A.
B Vitamins
Vitamins B1, B2 and B3 help your body turn food into energy and help your nerves grow and function properly. Vitamins B2, B6 and B9 all help your body produce red blood cells. Vitamin B6 also helps your body break down proteins. Many foods contain this vitamin, including bananas, seeds, beans and potatoes. B12 helps with nerve cell function and the production of red blood cells. Red meat and dairy products contain this B vitamin. Soy foods, legumes, grains and leafy green vegetable are good sources for B vitamins.
Vitamin C
Vitamin C helps your body form collagen. It also assists in the development of healthy blood vessels, bones and gums. This vitamin helps your body absorb calcium and iron and also plays an important part in the healing of wounds. Foods that contain high levels of vitamin C include red berries, citrus fruits, tomatoes, spinach and broccoli.
Vitamin D
Your body can make vitamin D if you spend at least 10 to 15 minutes in the sunshine three times each week. Many multiple vitamin supplements also contain this important vitamin. Your body uses vitamin D to maintain healthy teeth and bones. This vitamin also helps your body balance the levels of phosphorus and calcium in your blood stream. Foods that contain vitamin D include egg yolks and fish oils.
Vitamin E
An antioxidant, vitamin E helps protect the cells in your body against damaging elements. It also plays an essential part in the formation of red blood cells. This vitamin exists in many foods, such as avocados, wheat germ, nuts and green leafy vegetables.
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