Don't Forget the Vitamins

There are 13 major vitamins, and it is important to remember that all vitamins come from living things -- plants and animals.


Enlarge Image Get your daily dose of Vitamin C by eating tangerines.

Before your body can use protein, carbohydrates, and fats, you need vitamins to help your body use these other nutrients. Many people try to fill in the gaps of their diet by taking vitamin pills. It is important to remember that vitamins don't work alone. They work with the food you eat.

Here is a list of vitamins that work specially with carbohydrates, proteins, and/or fats to do amazing things in your body. It is best to get your vitamins directly from the food you eat. If you take vitamin pills, take them with breakfast.

Vitamin A comes from carrots, leafy vegetables, milk, and egg yolks. It helps you see in low light and helps your cells grow. It's also known as retinol.

Vitamin B1 is found in pork, seafood, whole grains, sunflower seeds, peas, potatoes, yogurt, and nuts. Vitamin B1 helps produce the stomach acid you need and helps your body use carbohydrates. It's also called thiamin.

Vitamin B2 comes from eggs, milk, whole grains, spinach, the dark meat of poultry, and cereals. It helps your body get energy from carbohydrates and proteins. It's also known as riboflavin.

Vitamin B3 is found in peanuts, peanut butter, fish, ham, whole grains, and poultry. It helps with digestion and with converting food into energy.

Vitamin B5, which comes from almost all animal foods and plants, it is important for growth. It's also known as pantothenic acid.

Vitamin B6 is found in whole-grain cereals, watermelon, potatoes, bananas, prunes, and meat. This vitamin helps your body make red blood cells and use amino acids. It's also known as pyridoxine.

Vitamin B12 comes from animal foods and can also be made by your intestinal bacteria. It is needed to make new blood cells and to help all cells function. It's also called cobalamin.

Vitamin C is found in citrus fruits, strawberries, broccoli, tomatoes, and green peppers. It helps keep gums healthy and heal wounds. It's also known as ascorbic acid.

Vitamin E comes from eggs, wheat germ, sunflower seeds, vegetable oils, peanut butter, sweet potatoes, and seafood. It helps prevent cell damage.

Vitamin K is found in leafy green vegetables, yogurt, and egg yolks. It helps your blood clot after an injury and is also produces by intestinal bacteria.

Biotin comes from vegetables, nuts, milk, and eggs. Biotin is also made by your intestinal bacteria. It helps your body use glucose and fatty acids.

Folic acid is found in dark green vegetables, nuts, oranges, beans, and whole-wheat products. It helps in making red blood cells and in using protein. It's also known as folate or folacin.

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