Vitamins are in natural forms all around us. You know that vitamin C is in an orange or that you get Vitamin D from the sun. Do you know where to find basic vitamins or what they do for us?

Note that this is information only, and if you have health issues or need vitamins you should see your physician.

Vitamin A and beta-carotene:
Vitamin A supports vision, skin, bone and tooth growth, immunity and reproduction.
Beta-carotene is a compound that makes up the red, orange and yellow pigments in plants that, when in the body, is converted into vitamin A. Excellent natural sources of vitamin A are mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver, spinach, and cantaloupe.

Vitamin B1 - thiamine:
Helps convert blood sugar to energy, forms red blood cells, maintains skeletal muscle, and nerve function. Sources are pork, sunflower seeds, whole grains, beans, seafood, spinach, green peas, tomato juice, watermelon, lean ham, chops, soy milk.

Folate:
A B vitamin called folic acid, aids in metabolism and all of the body's biological reactions. Sources are beans, wheat germ, oranges, and mushrooms, tomato juice, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.

Vitamin B2 - Riboflavin:
Aids in production of body energy, normal vision and skin health. The more active you are the more B2 you need. It also protects against cancer and anemia. Sources of B2 are milk, yogurt, chicken, fruit and almonds, spinach, broccoli, mushrooms, eggs, liver, oysters, clams.

Vitamin B3 - Niacin:
Required for proper metabolism of carbohydrates, fats and protein, digestive system, nervous system and skin health. It is also essential for healthy skin, proper blood circulation and the functioning of the central nervous system. Sources are chicken breast, canned tuna(in water), Brewer's yeast, peanut butter, beans, and sunflower seeds, spinach, potatoes, tomato juice, lean ground beef, liver, and shrimp.

Vitamin B5 - pantothenic acid:
Vitamin B5 has been found to help fight depression, reduce stress, metabolize carbohydrates, fats and proteins, and aid in the functioning of the gastrointestinal tract. Its presence is needed to produce healthy red blood cells, antibodies, cholesterol and Vitamin D. Sources are organ meats, fish, grains, egg, peanuts and peas.

Vitamin B6 - Pyroxidine:
Often hailed as a wonder vitamin as it aids in the treatment of many disorders, such as: PMS, carpal tunnel syndrome, depression, nervous disorders, hyperactivity, diabetes, kidney stones, asthma, skin problems, acne, schizophrenia, and maintains a strong immune system, amino acid and fatty acit metabolism and red blood cell production. Sources are bananas, chicken breast, baked potatoes, chick peas, fortified cereals, oats, and peanuts, watermelon, tomato juice, broccoli, spinach, acorn squash, white rice.

Vitamin B12:
Increases energy, reduces stress, improves memory, and aids the digestive system and strengthens the immune system, used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Sources are fresh fish, dairy products, beef and pork, and eggs, poultry, shellfish, and milk.

Vitamin C:
Vitamin C is known for fighting colds and cancer as well as enforcing strong teeth, healthy gums, and prevention of heart disease and cataracts, collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Sources of vitamin C are strawberries, melons, citrus fruit, broccoli, brussel sprouts, red bell peppers and cranberry juice, spinach, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, and strawberries.

Vitamin D:
Builds and maintains strong bones and teeth as it aids in calcium absorption. It is also believed to aid in treatment of psoriasis, tuberculosis and cancers. Promotes bone mineralization. Sources are the sun (5-10 minutes, 3 times per week), egg yolks, fatty fish, fortified milk, and liver.

Vitamin E - tocopherol:
Protects cells from damage caused by destructive oxygen molecules (free radicals), aids in prevention of certain cancers, cataracts, and heart disease and improves the immune system. Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Sources are vegetable oil, mayonnaise, peants, whole grains, wheat germ, sunflower seeds, sweet potatoes and yams, polyunsaturated plant oils (soybean, corn and canola oils), tofu, avocado, shrimp, and cod.

Vitamin K:
Vitamin K plays an important function in blood clotting, maintaining healthy bones as well as aiding in the healing of fractures, regulates blood calcium. Sources are leafy green vegetables, fruits, beets, potatoes, eggs, brussels sprouts, spinach, broccoli, cabbage, liver, seeds, dairy products, meats, and is also made by bacteria in stomach.

Vitamn P - bioflavinoids:
Vitamin P is a group of bioflavinoids that includes hesperidin, citrin, rutin, quercetin, calechin, flavone, and flavonals. They protect the capellary lining which is made up of the tiniest blood vessels in the body, as well as aid in the absorption and processing of Vitamin C. Sources are fruits, as bioflavinoids are actually a group of colored substances that are found in fruit skin and the pulp of the fruit.

Having a well balanced diet is the best way to get adequate vitamins. If you need to supplement, along with eating a healthy diet, consult your physician for your daily allowances.

(Information found from various internet sources)

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