Vitamins are organic compounds that are needed in tiny amounts to contribute to the development of normal activity and growth. They have no calorie value because they yield no energy but the body needs vitamins for chemical reactions involved in releasing energy from other nutrients.

WATER SOLUBLE VITAMIN B1 (thiamine) - -Helps energy metabolism also required for normal functioning of the nerves and muscles. eg. Whole grain breads, cereals, pork, dried beans or nut seeds. Teens Males= 1.2 milligrams Females =1.0 milligrams per day VITAMIN B2 (riboflavin) - Helps release energy from carbohydrates, fats, and proteins which are needed for healthy skin as well as normal eye sight. eg milk, or dairy products Late Teens Males= 1.8m Females= 1.3 milligrams per day VITAMIN B3 (niacin) -Involved in energy metabolism, keeping skin and nervous system healthy as well as promoting a normal digestive system. eg. Proteins. Teens Males= 16 m Females=14 milligrams per day - PANTOTHENIC ACID - Found in all living tissues, Greek for pantothen which means from all sides. It promotes growth and is part of coenzyme that is important to the metabolism of the energy nutrients and synthesizes numerous vital substances in the body. M&F 14+= 5 milligrams BIOTIN -Helps activate several enzymes involved in the release of the energy from carbohydrates, fats and proteins as well as helps body make fats and glycogen. eg. Yolks, yeast, beans, nuts, cheese and liver. Teens M & F= 25 milligrams VITAMIN B6 -Synthesizing nonessential amino acids and converts the amino acid tryptophan to niacin. Helps make protein that allows red blood cells to carry oxygen and affects the health of immune and nervous system. eg. Meats, fish, poultry, bananas, cantaloupe, broccoli and spinach. M=1.3milligrams & F= 1.2mg but increases daily for adult females through age 50 = 1.3mg

VITAMIN B12 -Helps folate function and is needed for growth, maintenance of healthy nerve tissues as well as formation of red blood cells. It is also needed for releasing of energy from fat. eg. Meats, poultry, fish, eggs and dairy products. M&F 14+= 2.4 micrograms per day FOLATE (folic acid) -Helps synthesize DNA the genetic material in every cell. Cells can not divide to form new cells without it. This vitamin is very important for pregnant woman who have an inadequate folate intakes because they are more likely to give birth to babies with neural tube damage. This damage effects the brain and spinal cord or may cause mental retardation, paralysis, or premature death. M&F 14+= 200 micrograms per day & Pregnant woman need 600micrograms per day VITAMIN C - It assists in the formation of collagen which is a protein substance in the connective tissue that holds cells together. Collagen is used for bones, cartilage, muscles and blood vessel development. This vitamin is an antioxidant, it works with Vitamin E to protect body cells from free radicals. Vitamin C helps increase iron and calcium absorption, it also helps wounds heel quick as well as a cure for scurvy. eg. Citrus fruits, cantaloupe, strawberries. M&F 15+= 60 milligrams per day Smokers need to consume a dose of 100 milligrams per day

VITAMIN A - Necessary for the formation of a healthy epithelial tissue. Epithelial tissue covers the eyes, and lines the passages of the lungs, intestines as well as the reproductive organs. eg. Whole milk dairy products, dark green and deep orange fruits & vegetables. Adult M RDA= 1000 RE & Adult F=800 RE VITAMIN D - Helps regulate the levels of calcium in the bloodstream. It is needed for healthy nerve function, bone growth and maintenance. eg. Sunlight, fortified milk, butter, fatty fish and oils. 50 down= 5 micrograms per day VITAMIN E - It helps maintain a healthy immune and nervous system in the body. But the main function is an antioxidant which are substances that react with oxygen to protect other substances from bad oxygen exposure. Vitamin C & A are also antioxidant. eg. Vegetable oils, some fruits & vegetables, margarine, multigrain cereals and nuts. RDA for M= 10 milligrams RDA for F= 8 milligrams per day VITAMIN K - Makes proteins that are needed for the clotting (Coagulation) of the blood. This process stops bleeding and it also collects the minerals that are needed to strengthen bones.

Having an insufficient amount in a diet is one of the two main reasons for vitamin deficiency this may be a challenge because certain people have increased vitamin needs such as : Pregnant woman, Infants and adolescents or the sick and those recovering from injuries. Your lifestyle also can increase your vitamin needs for example a smoker needs more vitamin C than a nonsmoker. Another cause of vitamin deficiency disease is a failure of your body to absorb a vitamin. An example of this is changes in the body due to age this can affect the ability to absorb vitamin B12. But taking too much of one vitamin but still taking the other needed ones will not have any effect on your body.

You need approximately one ounce of vitamins for every 150 pounds (2,400 ounces) of food. It is known that all the vitamins you need in one day add up to only one-eighth of a teaspoon, so if intakes of some is short now and then it is okay. It takes approximately a month or more for vitamin deficiency to appear in some people. In 1912, Caimir Funk coined the word vitamine, Vita means life and amine refers to a chemical structure that contains nitrogen. There are several different types of vitamin B and vitamins do not share a typical molecular structure.