Vitamins are naturally occurring compounds in the foods you eat, or you can take over-the-counter supplements to get the specific vitamin you need. Water soluble vitamins include all of the B vitamins and vitamin C. Your body doesn't store these vitamins, so it is important to include these vitamins in your diet each day. Fat soluble vitamins, A, D, E and K, are broken down and stored by the fat in your body. Both types of vitamins have different functions and are equally important. Let your doctor know if you decide to take any sort of dietary supplement.
Folic Acid
Folic acid, or vitamin B9, is also called folate in the synthetic form. Many foods are fortified with this important water-soluble vitamin, because it has been shown to prevent neural tube defects in the fetus, reports the University of Maryland. These defects occur within the first few weeks of growth, often before you are aware of a pregnancy. Getting adequate amounts of folic acid in your diet can reduce your risk of any prenatal problems. You need 400 mcg of folic acid each day, which you can get from beans, citrus fruits, leafy greens and fortified breakfast cereal.
Vitamin C
Vitamin C is a beneficial antioxidant that keeps your immune system strong by fighting free radicals, reducing your risk of chronic illnesses. Collagen, a component of blood vessels, is made and repaired with the help of vitamin C. In addition to this, it helps blood flow freely through your veins. Women need 75 mcg of vitamin C daily, but men need up to 90 mcg. Get vitamin C from your diet by enjoying citrus fruits, broccoli, strawberries and red peppers.
Vitamin B12
Vitamin B12 helps make and maintain nerve and blood cells, and aids in the creation of new DNA, the genetic strand found in cells. Protein is metabolized, or broken down and utilized, with the help of B12. Each day, you need 2.4 mcg of vitamin B12, says the Office of Dietary Supplements. Meat and dairy foods, such as beef liver, clams, fish, milk and eggs, are excellent sources. You can also get adequate amounts of B12 from nutritional yeasts and fortified cereal.
Vitamin A
Vitamin A is a valuable fat soluble vitamin that is necessary for healthy bones, eyes, cell division and reproduction. Your immune system fights off infections and is regulated with the help of vitamin A. This vitamin also works hard to keep the lining of your eyes, respiratory tract, urinary tract and intestines healthy. If these linings break down, you may be more prone to infections, explains the Office of Dietary Supplements. Women need 700 mcg of vitamin A and men need 900 mcg daily. Carrots, spinach, kale, cantaloupes, mangoes and apricots are all loaded with vitamin A.
Vitamin D
Vitamin D is often called the "sunshine" vitamin, because your body can make it when the skin is exposed to sunlight. You can also get vitamin D in your diet by drinking fortified milk or orange juice, salmon, tuna or egg yolks. Vitamin D helps your body absorb calcium, keeping your bones strong. It also helps with muscle contractions and assists nerves carrying messages from the brain to other parts of the body. You need 600 international units, or IU, of vitamin D daily, but this amount increases to 800 IU after the age of 70.
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