You’ve probably heard of multi-vitamins that declare that they contain nutrients “from A to Zinc,” but are our bodies really in need of everything in between? In spite of what the supplement aisle will lead you to believe, only 13 vitamins are necessary for your body to thrive and function normally. Vitamins A, C, D, E, K and the B vitamins (vitamin B-6, vitamin B-12, folate, biotin, pantothenic acid, niacin, riboflavin and thiamine) account for these essential nutrients. Each one works in a special way and unite to endow your body with what it needs to develop, remain healthy and revitalized

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Now they we are aware of what vitamins our bodies need

, which supplement houses the best combination? Actually, we’re meant to obtain all our needed vitamins from the food we eat. Supplement means to “complement” or “augment” and you should only take supplements under the recommendation and supervision of a doctor. But it is still a good idea to know what vitamins are capable of doing and how we find 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 source of vitamin A is found in liver. Organ meats not your taste? Try an American cheese omelet. Dairy and egg yolk are great and tasty ways to get your vitamin A

.

Vitamin C, clinically known as ascorbic acid

, is another helpful antioxidant. It also helps facilitate the formation of your body’s connective tissue. Everyone takes vitamin C around cold and flu season because it boosts the immune system. So, the next time undergo the impulse to sneeze grab a glass of OJ. Vitamin C is found in most citrus fruits. At dinner, combine some spinach, tomatoes and green peppers for an unfussy side salad full of this disease fighting essential

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Vitamin D aids in helping your body to absorb calcium

by promoting strong bones and thwarting diseases that damage your bones like osteoporosis. Consuming fortified milk products and ocean treasures like grouper, mahi mahi or flounder, will ensure that you’re never lacking. Welcome news to all bronze beauties and beach bums, alike: Your body creates vitamin D when you spend time in the sunlight

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Vitamin E, also a great antioxidant

, aids in blood flow and helps the body repair its own tissue. Opt for a bag of peanuts the next time you visit the ballpark and you’ll be getting your recommended daily allowance of vitamin E. You can also meet your daily vitamin E requirement by eating peas, beans, and broccoli

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You can thank Vitamin K that

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

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Lastly, the B vitamins

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Thiamin and riboflavin both help your body

use carbohydrates and are abundant in lean beef and whole grain foods. Niacin and B-6 each help your body manage protein and fats. Stock your kitchen with some tuna or salmon since fish are rich in both of these B vitamins. Pantothenic acid helps produce red blood cells while B-12 makes sure that the cells stay healthy. Folate, also called B-9, is an essential part in the development of new cells. Bioton is needed for hair to grow and retain strength. Both folate and biotin can be found in many greens, beans, peas and seeds

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Knowing the right foods to eat

and planning well-balancing meals is the best way to make sure that you get the correct amount of all the above nutrients

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