Vitamin A

• Vitamin A and beta-carotene are essential nutrients, aiding in maintaining vision by helping to prevent cataracts and night blindness. The risk of heart disease can be reduced by ensuring that proper amounts of vitamin A are included in the diet, as can the risk of certain forms of cancer. Among the best dietary sources of vitamin A and beta-carotene are liver, carrots, sweet potatoes, cantaloupe, pumpkin, and spinach, collard greens and other leafy vegetables.
  
  

B-Complex Vitamins

• The family of eight B-complex vitamins are essential to healthy cell metabolism.
  
  Vitamin B1, or thiamine, helps to form red blood cells, maintain muscle, and convert blood sugar to energy. Seafood, beans, sunflower seeds, pork, and fortified cereals and breads are rich sources of B1.
  
  Vitamin B2, or riboflavin, aids in the prevention of cancer and anemia, as well as in the production of energy for the body. Rich sources of B2 include milk, poultry, yogurt, leafy green vegetables, almonds, and fruit.
  
  Vitamin B3, or niacin, is necessary for processing carbohydrates, protein, and fats, as well as aiding in the production of stomach acid. The proper function of the nervous system is aided by B3, as is blood circulation and skin health. B3 is abundant in poultry, tuna, peanut butter, and beans.
  
  B5, or pantothenic acid, helps in the breakdown of fats, proteins and carbohydrates into the energy the body needs to function, as well as helping in the processes that make certain hormones, vitamin D, and blood cells. Rich sources of B5 include beef liver, avocados, eggs, and milk.
  
  B6, or pyridoxine, aids in the conversion of the body's many amino acids into essential proteins, as well as helping to make a variety of necessary enzymes. Bananas, poultry, beef, avocados, and fish are rich sources of this nutrient.
  
  Vitamin B7, or biotin, is necessary for a number of body processes that break down fats, carbohydrates, and proteins into fuel for the body. B7 can be found in abundance in beef liver, peanut butter, eggs, and almonds.
  
  Vitamin B9, or folic acid, helps cells grow and divide properly, an essential nutrient for the prevention of birth defects. The production of natural chemicals that control appetite, mood, and sleep patterns depend on proper levels of B9, and this nutrient also helps to keep arteries open and reduce the risk of heart attacks and strokes. Beets, liver, orange juice, and leafy vegetables are rich sources of folic acid.
  
  B12, or cobalamin, works with other B vitamins to process fats, proteins, and carbohydrates into energy, as well as to keep red blood cells healthy, prevent heart disease, and form the protective covering of nerve cells. This vitamin is found in sources that include liver, tuna, milk, yogurt, and clams.
  
  

Vitamin C

• Vitamin C is essential to overall health, promoting proper immune system function, as well as helping to maintain strong teeth and healthy gums. This nutrient also aids in the prevention of cataracts, cancer, and heart disease. Among the best sources of vitamin C are citrus fruits, strawberries, broccoli, cranberry juice, and brussels sprouts.
  
  

Vitamin D

• Vitamin D provides essential support to bone health and the immune system, as well as helping to prevent colon cancer and aiding in calcium absorption. Sunshine naturally causes the body to produce vitamin D, and food sources that are rich in vitamin D include liver, fortified milk, eggs, and sardines.
  
  

Vitamin E

• This nutrient, also known as tocopherol, works with vitamins A and C to provide antioxidant protection to the cells of the body.It also helps to prevent cancer and supports the immune system. Natural sources of vitamin E include wheat germ and wheat germ oil, sunflower oil, spinach, peanuts, and sweet potatoes.
  
  

Vitamin K

• Vitamin K is the nutrient that helps the body form blood clots, sealing wounds when injuries occur. This nutrient also helps in the healing of bone fractures and in maintaining bone strength. Vitamin K is manufactured by bacteria in the stomach, and can also be added to the diet by consuming foods like leafy green vegetables, beets, potatoes, fruits, eggs, dairy products, and meats.
  
  

Healthy Foods: The Best Source of Vitamins

• Of course, all of these nutrients can be found in supplement form on the shelves of the local drug store, supermarket, or health food shop, but the body absorbs them much more readily from natural food sources. Eating a well balanced and varied diet is the best way to ensure that the body has enough of the nutrients it needs for optimal health and energy.