The Necessity of Vitamins and How To Get It
By Sam Cyrus

Vitamins and minerals are substances that your body needs to work properly so you grow and develop just like you should. Your body is one powerful machine, capable of doing all sorts of things by itself. Your body can get the vitamins from the foods you eat because different foods contain different vitamins. You have to eat different foods to get an assortment of vitamins.

When you consume vitamins, each of one has a special role to play. Here are the example role of the vitamins :

Vitamin A : Vitamin A plays a really big part in eyesight where it will be great for night vision. The other role of the vitamin A for your eyes is helping you see in color from the brightest yellow to the darkest purple. The foods you have to consume to get the vitamin A are : cheese, milk, orange fruits and vegetables ( like carrots, sweet potatoes, papayas, etc), dark green leafy vegetables (like spinach, collards, kale, etc), and liver.

Vitamin  B (B Vitamins)  : The B vitamins consist of ; B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. The B vitamins are important in metabolic activity which means that they help make energy and set it free when your body needs it. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job. The foods you have to consume to get the B vitamins are : fish, meats, eggs, seafood, poultry, whole grains (wheat or oats), bean, peas, leafy green vegetables, and milk.

Vitamin C : The basic role of the vitamin C for your body is helping your body resist infection which mean even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness. On the other hand vitamin C is important for keeping body tissues, such as gums and muscles in good shape. The foods you have to consume to get the vitamin C are : almost all kinds of fruits and vegetables like oranges, mangos, strawberries, kiwi, tomatoes, broccoli, cabbage, etc.

Vitamin D : The role of the vitamin D is making your bones and teeth strong. Also this vitamin helps your body absorb the amount of calcium as an important mineral for bones and teeth. The foods you have to consume to get the vitamin D are : fish, eggs, liver, fortified cereal and milk.

Vitamin E : Vitamin E can maintain a lot of your body's tissues like in your eyes, skin, and liver. It is also important for the red blood cells formation. The other role of the vitamin E is protecting your lungs from becoming damaged by pollute air. The foods you have to consume to get the vitamin E are : Whole grains (wheat and oats), leafy green vegetables, eggs, nuts, seeds and bean sprout.

Vitamin K : The role of the vitamin K is helping to stop the bleeding. For example : If somebody got a cut and a little bit bleeding, certain cells in the blood act like glue and stick together at the surface of  the cut to help stop bleeding. The foods you have to consume to get the vitamin K are : soybean oil, broccoli, leafy green vegetables, milk and yogurt.

It is great to give your body the entire food to get enough vitamins. Thus, the body often wants the iron, calcium, or potassium to help utilize the vitamin A, C, or D that's found in your whole-food vitamins. The vitamins mentioned above are essential for your body to stay fit.