Vitamins are substances the body needs to grow and function normally. According to MedlinePlus, there are 13 essential vitamins, A, C, D, E, K and B vitamins. Each vitamin has a specific function and deficiencies may result in health problems. Both Vitamin C and the B vitamins are water soluble and prevalent in many foods.
B Vitamins
All of the B Vitamins help the body to create energy from food, according to MedlinePlus. There are several B vitamins, all with specific functions. Thiamin or vitamin B-1 helps in normal heart, muscle and nervous system function. Vitamin B-2, known as riboflavin, works to promote growth and the creation of red blood cells. Niacin, or vitamin B-3, aids with healthy functioning of the digestive system, skin and nerves. Vitamin B-5, known as pantothenic acid, plays a role in healthy skin. Biotin, or vitamin B-7, helps with the catabolism of protein and carbohydrates. Eating a well balanced diet rich in poultry, fish, dairy, whole grains, fruits, vegetables and nuts will provide more than enough B vitamins for proper bodily function.
Vitamin B-6
Vitamin B-6 is also referred to as pyridoxine. It plays a major roll in red blood cell metabolism. According to the Office of Dietary Supplements, the body requires vitamin B-6 to make hemoglobin, which carries oxygen within red blood cells to the tissues. Deficiency of the vitamin can result in a type of anemia. Vitamin B-6 is found in foods such as fortified cereals, fruits, vegetables, beans, meat, poultry and fish.
Vitamin B-9
Vitamin B-9, also known as folic acid or folate, plays a major role in healthy body function. According to the University of Maryland Medical Center, folic acid is crucial for proper brain function and plays a big part in mental and emotional health. It functions in the creation of RNA and DNA and is especially important in times of rapid growth, such as pregnancy, infancy and adolescence. It also works with Vitamin B-12 to form red blood cells and utilize iron in the body. Folate is prevalent in green leafy vegetables, asparagus, liver, root vegetables, whole grains, white beans, lima beans, salmon, orange juice, avocado, grains and cereals and milk.
Vitamin B-12
Vitamin B-12 is necessary for proper red blood cell formation, neurological function, and DNA synthesis. According to the Mayo Clinic, a deficiency in vitamin B-12 is rare because the body stores several years' worth of the vitamin. If a deficiency occurs, it may be the result of an inability to absorb the vitamin from the intestine resulting in pernicious anemia. Vegetarians or vegans may also be vitamin B-12 deficient if they are not careful to take in enough of the vitamin through food or supplement. Vitamin B-12 is found in animal products including chicken, beef, fish, dairy and eggs. In addition, many cereals and grains are fortified with vitamin B-12.
Vitamin C
Vitamin C functions in growth and tissue repair. MedlinePlus states the vitamin helps to form collagen, a protein used to make skin, scar tissue, tendons, ligaments and blood vessels. It also functions to build strong bones and teeth and promote wound healing. Vitamin C is an antioxidant, a nutrient that reverses damage caused by free radicals. Vitamin C is prevalent in fruits and vegetables, including oranges, strawberries, tomatoes, sweet potatoes, berries, winter squash and cabbage.
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