Your body needs many vitamins, minerals and nutrients to function, but some vitamins take precedent over others. Your body requires some vitamins for certain body processes and functions while other vitamins simply just boost or backup these functions without very much work or help from them.
Vitamin E
Your body needs vitamin E for vision, hepatic function and the formation of red blood cells. Vitamin E also contains antioxidants to help protect your body from free radicals. Foods rich in vitamin E include egg yolks, sardines, wheat germ, whole grains and leafy green vegetables. The daily recommended allowance is 22.5 IU, or International Units. Ask your doctor if this amount is right for you, as you may need more or less, depending upon your current health condition.
Vitamin D
Vitamin D helps your body absorb calcium. Vitamin D prevents certain conditions such as osteoporosis and helps to keep your bones from becoming brittle and weak. It's important for your teeth, as it helps to keep them strong, too. Vitamin D is found in foods such as fortified cereals, milk and organ meat. Your body can also obtain vitamin D from sunlight. It doesn't take much vitamin D to keep your teeth and bones strong; you only need 5 mcg per day.
Vitamin C
Your skin needs vitamin C to produce collagen and it helps your skin heal after you've cut yourself. Vitamin C contains antioxidants, just like vitamin E, so it helps to fight infection and boosts your immune system. Smoking cigarettes can deplete vitamin C from your body, making smokers a higher risk of developing vitamin C deficiency. When your body doesn't get the vitamin C it needs, your immune system is compromised, making it easier to catch a cold or develop conditions such as gingivitis and gallbladder disease. Women only need 75 mcg of vitamin C while men need 90mcg. Ask your doctor if your vitamin C needs are the same as the daily recommended allowance as your needs may be greater.
Vitamin B Complex
Vitamin B complex is a combination of all the B vitamins, which are essential for cellular growth and function. B vitamins aid in the function of your nervous system, digestive system and muscles. Without B vitamins, you would suffer from muscle cramps, fatigue, hair loss and respiratory infections. Foods rich in B vitamins include bananas, fish, egg yolks, legumes and meat. You can fit all of your B vitamins into your diet every day by eating five servings of fruits, vegetables and grains.
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