Jonelle Fuller

Vitamin A

It is in carrots, kale, butter, sweet potatoes, egg yolk, melon, and liver. All forms of Vitamin A are fat-soluble, so some digestive disorders and no-fat diets may lead to deficiencies. Your body uses Vitamin A for many purposes, including sight and DNA translation.

Vitamin B1

It is in asparagus, beans, pork, watermelon, and yeast. The chemical Thiamine was renamed Vitamin B1, turns food into energy even though B1 serves the same role in every cell in your body, a deficiency tends to affect the nervous system first

Vitamin B2

It is in eggs, milk, yeast, liver, leafy greens, and enriched flour. It helps your cells make use of several other vitamins. Along with other B vitamins, riboflavin is often added to white flour to replace the nutrients lost in processing.

Vitamin B3

It is in yeast, meats, mushrooms, legumes, and coffee. It helps remove electrons during the breakdown of carbs, fats, and proteins so that your body can create energy. Niacin also helps make hormones, and it helps repair your DNA. Niacin was originally called Pellagra-Preventive Factor, or Vitamin PP, because a deficiency causes a skin disease called pellagra. It is a common additive in enriched white flour

Vitamin B5

It is in liver, yeast, leafy greens, sweet potatoes, egg yolk, and avocados. helps your body make red blood cells and stress hormones like adrenaline.

Vitamin B6

It is in fish, poultry, avocados, non citrus fruit, and potatoes. It is involved in breaking carbohydrates down into energy, especially in muscle tissue, where most B6 is found. Vitamin B6 helps synthesize serotonin and dopamine, chemicals that carry signals between nerves.

Vitamin B7

It in in yeast, liver, egg yolk, and nuts. Biotin helps you make certain essential fatty acids and amino acids. Biotin is also important in gluconeogenesis, which is the process by which the body makes its own glucose when you have not eaten in a long time. This process occurs predominantly in the liver and the kidney.

Vitamin B9

It is in avocados, beans, mangoes, spinach, and yeast. Folate is an important part of the reactions that create and copy RNA and DNA throughout the body. Folate is especially important during pregnancy, when a deficiency can cause birth defects like spina bifida.

Vitamin B12

It is in fish, poultry, red meats, fortified food, eggs, cheese, and milk. . B12 does many jobs around the body, including helping to make DNA, blood, and the myelin sheaths around your nerves.

Vitamin C

It is in bell peppers, broccoli, citrus fruits, kale, kiwis, strawberries, and tomatoes. Its main roles are to strengthen your skin and bones, and to neutralize harmful chemicals like free radicals. It is commonly added to food as a preservative. Though it's unlikely that excessive amounts will boost your immunity, Vitamin C is an essential nutrient that should be included as part of your daily diet.

Vitamin D

It is in sun, oily fish, and fortified milk. Your body can make for itself—all you need to do is lie in the sun! Your body needs Vitamin D to help it absorb calcium, which makes your bones strong.

Vitamin E

It is in leafy vegetables, vegetable oils, nuts, and whole grain. Like Vitamin C, Vitamin E is an important antioxidant, meaning it neutralizes harmful free radicals. It is also involved in the expression of some genes and signaling between cells. Some of its role remains a mystery, and for that reason it is sometimes treated as a panacea.

Vitamin K

It is in leafy vegetables, vegetable oils, and bacteria As you might guess, that's because the vitamin helps your blood plug holes to stop bleeding and heal wounds. Vitamin K also helps proteins bind with calcium, and may keep your bones strong. Bacteria in your gut can make a small amount of Vitamin K, but you should still eat your vegetables..