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Vitamins

Vitamins are a group of substances that are needed for normal cell function, growth, and development.

                                                                                                                                                                           

Vitamins are grouped into two categories:

Fat-soluble vitamins are stored in the body's liver, fatty tissue, and muscles. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.

Water-soluble vitamins are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins. Any leftover or excess amounts of these leave the body through the urine. They have to be consumed on a regular basis to prevent shortages or deficiencies in the body. The exception to this is vitamin B12, which can be stored in the liver for many years.                                                                                                                                                                                                                                                                                   

There are 13 essential vitamins. This means that these vitamins are required for the body to work properly. They are:                                                                                                             

Vitamin A

Helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin.

                                                                                                                                                                            

Vitamin C

Also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing.

                                                                                                                                                                            

Vitamin D

Is also known as the "sunshine vitamin," since it is made by the body after being in the sun. Ten to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium. You need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus.

                                                                                                                                                                            

Vitamin E

An antioxidant also known as tocopherol. It helps the body form red blood cells and use vitamin K.

                                                                                                                                                                             

Vitamin K

needed because without it blood would not coagulate normally. Some studies suggest that it is important for bone health.

                                                                                                                                                                          

Vitamin B1 (thiamine)

Helps the body cells change carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. It is also essential for heart function and healthy nerve cells.

                                                                                                                                                                         

Vitamin B2 (riboflavin)

Works with the other B vitamins. It is important for body growth and the production of red blood cells.

                                                                                                                                                                   

Vitamin B3 (niacin)

Vitamin that helps maintain healthy skin and nerves. It also has triglyceride-lowering effects at higher doses.

                                                                                                                                                                   

Vitamin B6 (pyridoxine)

Is also called pyridoxine. Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more protein you eat the more pyridoxine your body requires.

                                                                                                                                                                   

Vitamin B12 (cyanocobalamin)

Like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central and peripheral nervous systems.

                                                                                                                                                                   

Pantothenic acid (B5)

Essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol.

                                                                                                                                                                   

Biotin (B7)

Essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol.

                                                                                                                                                                    

Folate (folic acid or B9)

Works with vitamin B12 to help form red blood cells. It is needed for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folate in the form of folic acid.