You’ve heard of the multi-vitamin that asserts that they contain nutrients “from A to Zinc,” but do we really need all those vitamins in between? Regardless of what the supplements in the drug store want you to believe, only 13 vitamins are necessary for your body to live and function properly. Vitamins A, C, D, E, K and the B vitamins (vitamin B-6, vitamin B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) account for these crucial nutrients. Each of the above fill specific roles and combine to provide your body with everything it needs to grow, remain healthy and revitalized.
Now they we have established what vitamins our bodies need, which supplement houses the magic combination~the best formula~the best combination~the top ingredients}? We are supposed to get all of our vitamins from our daily diet. Supplement means to “improve” or “enhance” and you should only use vitamin and mineral supplements under the recommendation and supervision of a doctor. But it is still a good idea to know what functions vitamins perform and the best sources to get them:
Vitamin A, also called retinol or retinoic acid, is key for good vision, healthy skin and also works as an antioxidant. A great resource of vitamin A is found in liver. Organ meats not your taste? Try an American cheese omelet. Dairy products and egg yolks are excellent ways of obtaining vitamin A.
Vitamin C, clinically known as ascorbic acid, is also a great antioxidant. It assists to form your body’s connective tissue. Vitamin C is very popular during cold and flu season because it boosts the immune system. So the next time you experience the need to sneeze enjoy a glass of orange juice. Citrus fruits are packed with vitamin C. At dinnertime, mix together spinach, tomatoes and green peppers for a simple side salad full of this disease fighting essential.
Vitamin D assists your body in absorbing calcium by helping to build strong bones and fighting diseases that damage your bones like osteoporosis. Enjoying fortified milk products and ocean fish like grouper, mahi mahi or flounder, is a sure bet on providing plenty of Vitamin D. Great news for sun lovers: Your body creates vitamin D after you spend time in the sun.
Vitamin E, also an effective antioxidant, aids in blood flow and and facilitates in the body repairing tissue. Opt for a bag of peanuts the next time you visit the ballpark and you’ll be getting a tasty dose of vitamin E. You can also get your vitamin E by eating peas, beans, and broccoli.
You can thank Vitamin K that those dreaded paper cuts won’t keep bleeding and bleeding. It helps blood clot properly and in forming bones. Don’t agonize too much the next time you eat too many slices of pizza (or the entire thing) because the cheese and tomoato sauce are full of vitamin K.
Lastly, the B vitamins:
Thiamin and riboflavin each help your body deal with carbohydrates and are abundant in lean beef and whole grain foods. Niacin and B-6 each help your body handle protein and fats. Stock your kitchen with some tuna or salmon since both of these B vitamins are found in fish. Pantothenic acid helps make red blood cells while B-12 fights to keep cells healthy. Folate, also considered Vitamin B-9, is an integral part in the development of new cells. Bioton is needed for hair to grow and keep strong. Both folate and biotin can be found in most greens, beans, peas and seeds.
Getting the right foods and balancing each meal ensures that you will be getting the correct amount of all the above nutrients.

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