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The Food and Nutrition Information Center. Office of Dietary Supplements, National Institutes of Health. Nutrient Data Laboratory. Food and Drug Administration. The American Dietetic Association. American Council on Science and Health. American Institute for Cancer Research. Information on vitamins and nutrients in foods. Independent testing of nutritional supplements' contents and quality. Herb Research Foundation. Pantothenic Acid and Biotin. Myelomeningocele Children. Fruits and Vegetables. Vitamins are a group of substances essential for normal cell function, growth and development. There are 13 essential vitamins. That means they are needed for the body to function. They are: Vitamin B1 (thiamine). Vitamin B2 (riboflavin). Vitamins are grouped into two categories: Fat-soluble vitamins are stored in the body's fatty tissue. Water-soluble vitamins must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years. Nostrums: Study Critiques Antioxidant Supplements. Cherry Tomatoes Get a Seawater Boost. Reference from A.D.A.M. Each vitamin has specific functions. You can develop health problems (deficiency disease) if you do not get enough of a particular vitamin. helps in the formation and maintenance of healthy teeth, bones, soft tissue, mucous membranes, and skin. is also known as pyridoxine. The more a person eats, the more vitamin B6 is needed to help the body use the protein. Vitamin B6 helps form red blood cells and maintain brain function, among other things. like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system. also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It also promotes wound healing. is also known as the sunshine vitamin, since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times per week is enough to produce the body's requirement of vitamin D. This vitamin promotes the body's absorption of calcium, which is essential for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of is an antioxidant also known as tocopherol. It plays a role in the formation of red blood cells and helps the body use vitamin K. is not listed among the essential vitamins, but without it blood would not stick together (coagulate). Some studies suggest that it helps promote strong bones in the elderly. is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol. is a B vitamin that helps maintain healthy skin and nerves. It is also has cholesterol-lowering effects. works with vitamin B12 to help form red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as. Many foods are now fortified with folic acid. is essential for the metabolism of food. It is also plays a role in the production of hormones and. (B2) works with the other B vitamins. It is important for body growth and the production of red blood cells. (B1) helps the body cells change into energy. It is also essential for heart function and healthy nerve cells. FAT-SOLUBLE VITAMINS. Spinach and other green leafy vegetables. Vegetable oils and products made from vegetable oils, such as margarine. WATER-SOLUBLE VITAMINS. Green, leafy vegetables. Enriched breads and cereals. Pantothenic acid and biotin. Broccoli and other vegetables in the cabbage family. White and sweet potatoes. Fortified breads, cereals, and pasta. Fruits and vegetables. Milk and milk products. Vitamin C (ascorbic acid). Citrus fruits and juices. Turnip and other greens. Sweet and white potatoes. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts. Many people think that if some is good, a lot is better. This is not always the case. High doses of certain vitamins can be poisonous. Ask your doctor what is best for you. The Food and Nutrition Board at the Institute of Medicine establish recommended dietary allowances (RDAs) for vitamins. The recommendations reflect how much of each nutrient you should receive on a daily basis, based on the known nutritional needs of practically all healthy people. The best way to get the daily requirement of essential vitamins is to eat a that contains a variety of foods from the. Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). More Information on This Topic. Dietary Health Benefits. Review Date: 1/2/2007 Reviewed By: William McGee, M.D., M.H.A., Assistant Professor of Medicine and Surgery, Tufts University School of Medicine, Boston, MA, and Chairman, Nutrition Committee, Baystate Medical Center, Springfield, MA. Review provided by VeriMed Healthcare Network. A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch). A.D.A.M. 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