Vitamins

From wikipedia

A vitamin is an organic compound required as a nutrient in tiny amounts by an organism.In other words, an organic chemical compound (or related set of compounds) is called a vitamin when it cannot be in sufficient quantities by an organism, and must be obtained from the diet. Thus, the term is conditional both on the circumstances and on the particular organism.

In this post I will provide a list with all thirteen of them and the food sources of each one of them.

1)Vitamin A-Retinol,Retinal&Retinoic Acid

Vitamin A is a fat soluble vitamin.It helps with cell reproduction,maintaining a healthy vision and is a vital component of the reproductive process(for example it influences the development of sperm).

It can be found in eggs,dairy,fish (salmon is a great source of it),yellow fruits and vegetables,prunes and blueberries

2)Vitamin B1-Thiamin

Water soluble.It is required from the body in order to break down carbohydrates,fat and protein.Also helps with nerve function.It can be found in whole grains,meat,nuts and legumes

3)Vitamin B2-Riboflavin

Water soluble.Similar to B1 but can act as an antioxidant too.It is contained in vegetables,fish,eggs,dairy,meat and whole grains.

4)Vitamin B3-Niacin

It acts as a memory enhancer.It also supports proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids.It is contained in meat,nuts,fish and dairy products.

5)Vitamin B5-Pantothenic Acid

It plays an important role in releasing energy from fats and sugars.It can be found in meat,whole grains and fruits.

6)Vitamin B6-Pyridoxal

Water soluble.It plays a role in the synthesis of antibodies by the immune system.It is also required

for the chemical reaction needed to digest proteins.It can be found in bananas,potatoes,meat,fish and green vegetables.

7)Vitamin B9-Folic Acid

Folic acid helps form building blocks of DNA so ti helps with rapid cell regeneration.It is contained in leafy greens,fermented foods,some meats,bran cereals and tea.

8)Vitamin B12-Cyanocobalamin

Water soluble.It is needed for normal nerve cell activity.It also help in the prevention of stroke, osteoporosis and Alzheimer's.It can be found in dairy,eggs,fish and meat

9)Vitamin C-Ascorbic Acid

Water soluble.It is an important antioxidant which plays an important role in heart disease prevention.Also it is required for collagen creation.Sources of vitamin C are berries,fruits,broccoli and spinach

10)Vitamin D-Calcitriol

Fat soluble.It helps in the maintenance of calcium blood levels.Necessary for healthy bones and teeth as well.Sources of it are fatty fish,eggs and milk.The best source of it while not a food is sunlight though

11)Vitamin E-Alpha Tocopherol

Antioxidant that protects cell membranes and other fat-soluble parts of the body.Sources of it are nuts,seeds,vegetables meat and eggs

12)Vitamin H-Biotin.

It shares similar benefits with the rest of the B complex.Sources of it are dairy,meat,oats,mushrooms and nuts.

13)Vitamin K

Necessary for bone growth and blood coagulation.Sources of it are eggs,vegetables and seaweed.

As you can see every one of them plays a vital role in helping someone being healthy.That doesn't mean that they cant be harmful in doses higher than normal but this is another post's material.