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"The 13 Essential Vitamins!"
A vitamin is an organic compound that the human body requires as a nutrient. Vitamins must be obtained from the diet, as the body is unable to produce adequate amounts of them. Your body performs several critical functions such as the formation of hormones, the creation of red blood cells, the production of genetic material, and the production of nervous system chemicals. Google News reports that Canada is about to pass a bill that will make it illegal to sell vitamins over-the-counter. If this bill passes, Canadians will only be able to buy vitamins with a doctor's prescription. If you're caught selling vitamins, you could be faced with two years in jail or a fine of 5 million dollars. Vitamins assist with these functions, and our bodies would cease to operate without them and that is why certain vitamins are known as essential vitamins. Read through each description of the list of vitamins below and see what health benefits they might provide for you. The 13 Essential Vitamins Vitamin A [Top] The first vitamin on our list of essential vitamins is Vitamin A. Vitamin A is a fat-soluble vitamin that helps to form and maintain bones, teeth, mucus membranes, soft tissues, and skin. It is an antioxidant and it is essential for normal growth and development. Higher levels of this vitamin are connected to a healthy immune system. Good food sources of this vitamin are milk, eggs, butter, cheese, liver and chicken. Vitamin B1 (Thiamine )
It is also essential for normal functioning of the heart and the maintenance of healthy nerve cells. It is necessary for normal functioning of muscle tissues and the digestive system. Good food sources of this vitamin are pork, liver, peas, enriched breads and cereals, and whole grains. Vitamin B2 [Top] The third vitamin in our list of essential vitamins is Vitamin B2. Vitamin B2, or Riboflavin, is involved in the production of energy and other chemical processes in the body. It also helps to maintain healthy skin, eyes, and nerve cells. It works with the other B vitamins and is necessary for normal functioning of the immune system. It is also responsible for normal body growth and the production of red blood cells. Good food sources of this vitamin are: fish, dark green vegetables, enriched pasta, whole grains, meats, and enriched breads and cereals. Niacin [Top] Vitamin B3, or Niacin, is the next vitamin in our list of essential vitamins. Niacin helps convert food into energy and is necessary for normal functioning of the brain. It is necessary for maintaining normal skin and aids with digestion. It is also effective in lowering cholesterol and triglyceride levels. Good food sources of this vitamin are: liver, peanuts and other nuts, meat, asparagus, milk, fish, cereals, green leafy vegetables, green beans, green peas, broccoli and whole grains. Vitamin C
Vitamin C is an antioxidant that is necessary for strong teeth, bones, and skin. It also assists in wound healing. It is needed for normal growth and proper functioning of the immune system, and also in assisting the body to absorb Iron. It is needed for the synthesis of collagen. Collagen is an important structural component of tendons, ligaments, bone, and blood vessels. Good food sources of this vitamin are: guava, kiwi fruit, orange, red sweet pepper, raw, 1⁄2 cup, red sweet pepper, cooked, 1⁄2 cup, grapefruit juice, 3⁄4 cup, and strawberries, raw, 1⁄2 cup.  Vitamin D Next on our list of essential vitamins is [Top] Vitamin D. Vitamin D, often called the “sunshine vitamin”, is manufactured in the body after exposure to the sun. 10 to 15 minutes of exposure to the sun, three times a week will provide your body with adequate levels of this vitamin. Of all the essential vitamins, Vitamin D is the only one that is not technically considered a vitamin, as it is manufactured in the body. This vitamin helps the body absorb calcium which is needed for strong teeth and bones. It also helps maintain proper levels of calcium and phosphorus in the blood. Good food sources of this vitamin are: milk, soy drinks, and margarine. Biotin [Top] The next vitamin on our list of essential vitamins is Biotin. Biotin is needed for cell growth, producing fatty acids, and metabolizing fats and amino acids. It is involved in the Kreb's cycle, a process by which energy is released from foods. It is necessary for healthy hair and skin, nerve tissue, sweat glands, and bone marrow. Of all the essential vitamins, Biotin is the one vitamin where deficiencies are rarely seen as it is commonly added to many foods in developed countries. Good food sources of this vitamin are: tomatoes, carrots, romaine lettuce, almonds, onions, cauliflower, eggs, and cabbage. Vitamin E [Top] The seventh of our essential vitamins is Vitamin E. Vitamin E is an antioxidant that protects you against the actions of to free radicals, which may damage cells and can lead to the development of Heart disease or Cancer. It helps to form muscles, blood cells, nerve and lung tissue. It is also essential for a strong immune system. It helps the body to properly utilize Vitamin K, a vitamin that is needed for the blood to clot. Good food sources of this vitamin are: nuts, leafy green vegetables, whole grains, wheat germ, vegetable oils, sunflower seeds, mustard greens, and spinach. Vitamin K
It is an essential nutrient that the liver needs to form proteins necessary for clotting of the blood. It is also needed for healthy bones and tissues. In the intestines it assists with the conversion of glucose into glycogen, which is then stored in the liver. Good food sources of this vitamin are: dark green leafy vegetables, egg yolks, liver, spinach, green beans, broccoli, and asparagus. Pantothenic acid [Top] Number 10 on our list of essential vitamins is Vitamin B5, or Pantothenic acid. 8 of the 13 essential vitamins discussed on this page belong to the 'B' family of vitamins, of which Pantothenic acid is a member. Pantothenic acid plays an important role in helping to release energy from sugars on a cellular level. It assists the adrenal gland in the production of the hormone cortisone. Vitamin B5, along with Biotin, helps to break down carbohydrates and fats. It also assists in the breakdown of proteins. Good food sources of this vitamin are: broccoli, liver, egg yolk, Fish, milk, mushrooms, yogurt, and chicken. Vitamin B6 [Top] Vitamin B6 is the next essential vitamin we will discuss. It helps to produce essential proteins and also assists converting proteins into energy. Vitamin B6 also helps with the production of red blood cells and is needed for normal brain function. It is also important in metabolizing amino acids. It is an important vitamin that helps to keep your blood sugar within normal limits. Good food sources of this vitamin are: meat, bananas, potatoes, green leafy vegetables, nuts, fish, whole wheat products, and green beans. Vitamin B12
This vitamin plays an important role in the production of red blood cells and the maintenance of the central nervous system. It helps to create the genetic material in cells and helps convert carbohydrates into energy. Vitamin B12 also helps to create amino acids, the basic elements of proteins. It is also necessary for the production of DNA, the genetic material that is present in all cells. Good food sources of this vitamin are: eggs, liver, and dairy products. Folic Acid [Top] The last of these 13 important vitamins we will discuss is Folic acid , a member of the B complex vitamin group. Folic acid is an important vitamin for pregnant women, as it is necessary in preventing birth defects in the unborn child. It assists with the production of red blood cells and minimizes the risk of developing Heart disease. It helps with the building and maintenance of DNA and helps the body to create new cells. Good food sources of this vitamin are: fruits, dark green leafy vegetables, liver, peas, and dried beans. People all over the world spend billions of dollars each year for vitamins. Buyers of vitamins may purchase them numerous times each year, with the misguided impression that supplements are necessary for a healthy life. However, don't consider them a replacement for a healthy diet, just consider them extra protection. For most of you, a multivitamin may be all you need. Check with your physician and see what he recommends. Your doctor and pharmacist could become important advisors for your supplemental needs. One last point, you ladies that are pregnant, it is very important that you confer with your physician about which vitamins are best for you. We wish you good health. Subscribe to the Home Remedies Blog by clicking on this link:  Return From Essential Vitamins to Home Page
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There are 13 essential vitamins that the body needs to function normally. 
