"Lowdown" on vitamins

Our bodies need thirteen essential vitamins. They consist of vitamin A, C, D, E, K and the B’s : B-6 and B-12. In addition the body also needs, thiamine, riboflavin, niacin, pantothenic acid, biotin, and folate. It is when we eat that we get most of our vitamins; however, the body generates vitamin D and K. Each vitamin serves an important purpose to the body whether it is to prevent disease or to prevent any deterioration. For example without vitamin D, you could develop rickets and vitamin A averts night blindness.
There are two types of vitamins out there:
Water-soluble and Fat-soluble. Water soluble are much easily absorbed into the body, though they do not store in large quantities. The kidneys then take the liberty of removing unwanted vitamins. On the other hand, fat-soluble vitamins take the use of bile acids in the stomach to be digested. The body then stores them similarly to fat and are used when need, just as we use stored fat as energy.
The 2005 Dietary Guidelines for Americans suggests a supplement to add more nutrition to those who are prone to not receiving enough vitamins. Additionally, the Director of FDA's Office of Nutritional Products states, “. . .supplements may be useful when they fill a specific identified nutrient gap that cannot or is not otherwise being met by the individual's intake of food. . . nutrient supplements are not a substitute for a healthful diet” Her point is well said, for one should not lack his or her food intake and substitute it with a vitamin or two. Food is our main source of nutrition.
****The FDA only approves vitamins as a dietary supplement intended to supplement the diet. In June 2007, FDA established dietary supplement "current Good Manufacturing Practice" (cGMP) regulations requiring that manufacturers evaluate their products through testing identity, purity, strength, and composition.

C: Potential protection against heart disease/May prevent allergies/May reduce symptoms of arthritis, skin ulcers, allergic reactions. You can find it in: Strawberries VegetablesBlack currants
D: Promotes healthy nervous and immune system as well as prevents breast and colon cancer. Found in: milk, oily fish, liver, and eggs.
E: Contains antioxidant also known as tocopherol. It plays a role in the formation of red blood cells. Spinach and other green leafy vegetables such as asparagus and vegetable oils contains this vitamin.
K: This particular vitamin encourages normal blood clotting and kidney function. dark leafy greens, oils from green plants, and some dairy products
B-6 This could be a possible anemia treatment, in a addition to reducing pms symptoms. It is found meat, fish, eggs, milk, and whole grain foods.
B-12 is good for skin, nails and hair, as well as working to release food energy. Again this is found in meats, fish, eggs, and dairy products.
Thiamine: keeps a normal nervous system heart and muscles. It also reduces fatigue and motion sickness. One can get this from meat, whole grains, fish, and nuts.
Riboflavin: This is necessary for the regulation of certain hormones. It could increase growth of body during development stages as well as a potential treatment for cheilitis. Riboflavin is in mixed vegetables, pork tuna, and wheat germ.
Niacin: decreases cholesterol, ear-ringing and dizziness meat, fish, and whole grains
Pantothenic acid: may relieve stress, fatigue and hasten healing in animals eggs, nuts, and whole-wheat products.
Biotin (Vitamin H): helps muscle pain, the formation of fatty acids and aids in relieving depression egg yolks, fish, nuts, oatmeal, and beans.
Folate necessary for the production of DNA, 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. Green, leafy vegetables Fortified foods