Some multi-vitamins claim they have nutrients “from A to Zinc” but are our bodies really in need of everything in between? Despite what the vitamins in the supplement aisle want you to believe,, you only require 13 vitamins to sustain and work properly. Vitamins A, C, D, E, K and also the B vitamins (vB-6, B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) are included in these essential nutrients. Each one works in a special way and unite to supply your body with what it needs to prosper, stay healthy and rejuvinated

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Now they we are aware of what vitamins our bodies need

, which supplement contains the magic combination? Actually, we’re meant to obtain all the vitamins we need from our daily diet. Supplement means to “complement” or “augment” and you should only use supplements under the recommendation and supervision of a doctor. Yet it is still good to know what roles vitamins play and how we go about getting them

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Vitamin A, also known as retinol or retinoic acid

, is needed for good eyesight, healthy skin and also functions as an antioxidant. A great resource for vitamin A is in liver. Not the type to eat an animal organ? Choose an American cheese omelet. Dairy products and egg yolk are great and tasty ways to get your vitamin A

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Vitamin C, also known ascorbic acid

, is another antioxidant. It also helps facilitate the formation of your body’s connective tissue. Everyone wants vitamin C around cold and flu season because it helps boost the immune system. So, the next time you sense the desire to sneeze enjoy a glass of orange juice. Vitamin C is found in most citrus fruits. For dinner, toss together some spinach, tomatoes and green peppers for a simple side salad packed with this disease fighting fundamental

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Vitamin D helps your body better absorb calcium

by promoting strong bones and fighting diseases that can harm your bones like osteoporosis. Enjoying fortified milk products and saltwater fish like grouper, mahi mahi or flounder, will ensure that you get plenty of vitamin D. Excellent news for sun worshippers: Your body makes its own vitamin D after you have spent time in sunlight

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Vitamin E, also an antioxidant

, helps blood flow and and facilitates in the body repairing tissue. Eat a bag of peanuts the next time you watch a baseball game and you’ll be getting your daily dose of Vitamin E. It’s also found in peas, beans and broccoli

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Thanks to the versatile Vitamin K

those nasty paper cuts won’t bleed forever. Vitamin K is essential for blood to clot and in forming bones. Don’t worry too much the next time you eat too many slices of pizza (or the whole thing) because the cheese and tomoato sauce are full of vitamin K

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Last, but not least, the B vitamins

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Thiamin and riboflavin each help your body

in carbohydrate conversion and can be found in lean beef and whole-grain products. Niacin and B-6 help your body handle protein and fats. Keep plenty of tuna or salmon around since both of these B vitamins are found in fish. Pantothenic acid helps produce red blood cells while B-12 ensures that cells keep healthy. Folate, also called B-9, is an important part in the development of new cells. Bioton is needed for hair to grow and remain strong. You will find plenty of folate and bioton in fresh greens, beans, peas, and seeds

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Knowing the right foods to eat

and balancing each meal is the best way to make sure that you get the correct amount of the above mentioned nutrients

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