Vitamins are compounds essential to the growth and development of the body. There are a total of 13 compounds needed by your body, each having their own function and effect. The best way of procuring these vitamins is through dietary means. You may also take supplements, but they aren't as effective.
Vitamins A, C and E
Vitamins A, C and E are three of the most powerful antioxidants, which protect your body from free-radical damage resulting from metabolism or external agents. Vitamin A plays a role in vision, bone growth, reproduction, cell function and immunity, according to MedlinePlus. It is found in both plant and animal sources, including whole milk, apples and leafy vegetables.
Vitamin C is a required compound in the production of collagen in the bones, cartilage, muscle and bloods vessels. It also aids in the absorption of iron, according to MayoClinic.com. Vitamin C is helpful in the prevention and treatment of respiratory infections and the common cold, although these benefits remain controversial.
Vitamin E is found naturally in foods and refers to a group of fat-soluble compounds with distinct antioxidant activities, according to the Office of Dietary Supplements. Vitamin E helps to prevent free-radical damage while also contributing to immune system function, cell signaling, regulation of gene expression and similar metabolic processes.
B Complex Vitamins
There are several B vitamins: B1, thiamin; B2, riboflavin; B3, niacin; B5, pantothenic acid; B6, pyridoxine; B7, biotin; B9, folic acid; and B12, cobalamin, according to the American Cancer Society. Thiamin and riboflavin assist in the production of energy and affect enzymes responsible for the muscles, nerves and heart. Niacin plays a role in energy production in the cells and aids in keeping the digestive system, nervous system and skin healthy. Pantothenic acid works by influencing normal growth and development. Pyridoxine helps in the break down of carbohydrates and proteins for the synthesis of hormones.
Folic acid creates and maintains DNA and is vital in making red blood cells. Cobalamin is necessary for the growth and development of the body, but also plays a role in producing blood cells, the function of the nervous system and how the body uses carbohydrates and folic acid. B complex vitamins are found in liver, beans, watermelon, wheat bread and milk products, as well as many other foods.
Vitamin D
Vitamin D is found in many items, including fish, eggs and fortified milk, according to MayoClinic.com. It affects the body by maintaining normal blood levels of calcium and phosphorus, which helps in the maintenance of strong bones.
Vitamin K
Vitamin K is the compound responsible for blood clot formation, according to the Linus Pauling Institute. It is essential in wound healing and is present in many food sources, like soybean, olive and canola oil, broccoli, watercress and spinach.
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