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A B O U T V I TA M I N S Everyone's health, goals, age, and body composition are different. So, specific vitamin recommendations for one person may not be the same as those for another. While the U.S. National Institutes of Health list 13 essential vitamins, you should always rely on the advice of your doctor or health care provider. The A, C, D, E, K, and B-complex vitamins—thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate—are crucial for maintaining overall health. The good news? You're most likely to get these nutrients through the foods you eat. Vitamins consumed as pills or powders are considered dietary supplements. Some people use them to fill nutrient gaps, but they can cause adverse side effects or interact with certain medications. Be sure to loop your doctor in on the ones you take. E S S E N T I A L V I TA M I N S Vitamin A: Especially beneficial for vision and fantastic for your immune system, organ function, growth, and development. Leafy greens, dairy products, and eggs have vitamin A. Vitamin B1 (Thiamine): Plays a role in providing energy to the body, namely the brain and nervous system. You'll get B1 from whole grains, lean proteins, and legumes. Vitamin B2 (Riboflavin): Converts food into energy, supporting your metabolism and cell function. Lean meats and green vegetables are great B2 sources. Vitamin B3 (Niacin): Boosts energy production and helps the digestive system, skin, and nerves. It's a central component of dairy products, rice, fish, and legumes. Vitamin B5 (Pantothenic Acid): Encourages the conversion of carbohydrates, proteins, and fats to energy, and is key to a healthy nervous system, skin, and nails. Find it in mushrooms, nuts, and dairy products. Vitamin B6: Aids in metabolizing food and supports brain development during pregnancy and infancy. Get your B6 fix from fruits, potatoes, and poultry. Vitamin B7 (Biotin): Turns carbohydrates, fats, and proteins into energy. In addition, B7 is excellent for hair growth. It's most common in eggs, nuts, and seeds. Vitamin B9 (Folate/Folic Acid): Promotes tissue growth and cell function. While folate occurs naturally in many foods, folic acid is a manufactured synthetic form of folate. Legumes, leafy greens, and citrus fruits boast B9. Vitamin B12: Improves red blood cell production and keeps your blood and nerve cells healthy. Plus, it helps your body make DNA. B12-rich foods include poultry, eggs, and dairy. Vitamin C: Good for your skin, it's fundamental to wound healing, forming scar tissue, and repairing cartilage, bones, and teeth. Fruits like cantaloupe, mango, and pineapple have vitamin C. Vitamin D: Critical to bone production and maintenance. It assists with calcium absorption, keeps bones in top shape, and is found in cereals, fatty fish, and milk. Vitamin E: Contributes to a healthy immune system, protecting against viruses and bacteria. It also acts as an antioxidant, shielding your cells from free radical damage. Nuts and green vegetables contain lots of vitamin E. Vitamin K: Dubbed the "clotting vitamin" for a reason, it works to clot blood and maintain bones. Leafy greens, Brussels sprouts, and eggs are your best bets for foods packed with vitamin K. Staying healthy means eating the right foods. Nutritious picks like fruits, vegetables, whole grains, dairy, and lean proteins are loaded with vitamins and minerals that do your body good. Your body needs those vitamins for proper cell function, growth, and development—basically, to work the way it should. But some vitamins play a bigger part than others. Let's explore vitamins and the ones that matter most. COMING HOME MAGAZINE 35