According to MedLine Plus, vitamins are important in helping the body grow and develop normally. Vitamins that your body needs include vitamin A, C, D, E, K and the B vitamins. The vitamins come from food sources or can also be made by the body. Deficiency can occur in the absence of certain vitamins. Required levels are based upon gender and age.
Vitamin A
According to the NIH, Vitamin A is beneficial in promoting healthy surface linings of the eyes, respiratory, and urinary and intestinal tracts. Vitamin A is important in vision, bone growth, reproduction, cell function and the immune system. Vitamin A can be found in two forms, preformed and provitamin A carotenoid. Preformed vitamin is found in foods from animals, such as liver and whole milk, and is absorbed by the body in the form of retinol. It can then be converted to retinal and retinoic acid in the body. Provitamin A carotenoid is the common form of vitamin A that is found in many fruits and vegetables, and can be in the form of beta-carotene.
Vitamin B
Vitamin B is important in many body functions including the formation of blood cells and to help the in the body's metabolism. B vitamins are a series of vitamins that can be found in the following forms: thiamine, riboflavin, niacin, pantothenic acid, B6, biotin, B12 or folic acid. Dietary sources include poultry, meat, eggs and dairy. Vegetable sources include leafy green vegetables, beans and peas.
Vitamin C
According to MedLine Plus, Vitamin C is an antioxidant, which is a substance that may help protect cells from effects of free radicals, which are produced when the body metabolizes food or from exposures such as tobacco smoke. Vitamin C is important in the absorption of iron and for the skin, bone and connective tissue. Vitamin C is found in many fruits and vegetables. Sources include green peppers, citrus fruits, tomatoes and broccoli.
Vitamin D
Vitamin D is important in the absorption of calcium in the body, which helps the bones grow. Deficiencies can lead to certain bone diseases such as osteoporosis or rickets. Vitamin D can be found in food sources, including egg yolks, saltwater fish and liver. Milk and cereal are also good sources as they are supplemented with vitamin D. The sun is also an excellent source of vitamin D as it is formed in the body after it is absorbed through the skin.
Vitamin E
Vitamin E, according to MedLine Plus, plays a key role in the immune system and metabolic functions. Vitamin E is found in dietary sources such as vegetable oils, nuts, leafy greens and margarine. Vitamin E can also be found in cereals with supplementation of the vitamin. Vitamin E can be beneficial for individuals with certain diseases such as diseases of the liver, cystic fibrosis and Crohn's disease.
Vitamin K
Vitamin K is important in helping the body make proteins. Another important function is the role it plays in making proteins for blood clotting. If adequate levels of vitamin K are not present, it could lead to excess bleeding. As with vitamin E, care should be taken with vitamin K for those taking blood thinners, and consultation should occur with a health provider. Good dietary sources of vitamin K include green vegetables and dark berries.
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