Vitamins are needed for human good health and they are most effective while consumed in fresh natural foods. However, today it is very necessary to know what every vitamin actually does within human body. Below there is a brief list of vitamins and the advantages that they have on human body.

- Vitamin A that is also known as retinol is required to build healthy eyes and is needed for growth and development of bones. Beta carotene is considered to be a good antioxidant and it is helpful in the healing of various infections. You could find vitamin in yams, carrots, orange or yellow fruits, pumpkins, fish, eggs and tuna.

- The triplet of vitamin B group includes thiamine (B1), niacin (B2) and riboflavin (B3). Vitamin B1 is needed for carbohydrate metabolism and production of the energy as well as it is needed for proper nervous functioning. Vitamin B2 in its turn helps in the production of the energy from the food and is required in the formation of red blood cells. And vitamin B3 is helpful in release of energy from fats, carbohydrates and proteins as well as useful in promoting healthy skin. As well it is necessary to mention vitamin B5, B6, B9 and vitamin B12. Vitamin B5 helps to release the energy from foods and is needed for the synthesis of different substances. Vitamin B6 is needed for nervous system functions and protein metabolism. In addition it participates in the synthesis of red blood cells and hormones.

Vitamin B9 or folic acid is needed for formation of red blood cells and the synthesis of the protein and DNA. Vitamin B12 that is also known as cyanocobalamin helps in maintaining a healthy nervous system and is needed for normal growth and production of red blood cells. As well it is useful in breaking down fatty acids. You can find vitamins of B group in lean meat, whole grain cereals, fruits, fish, dairy products, vegetables, lover, pork and so on.

- Vitamin C is needed for the formation of bones, connective tissues and teeth as well as it is helpful in usage of other vitamins. As well it acts as an antioxidant. You can find vitamin C in various vegetables and fruits.

- Vitamin D is helpful in normal bone growth and tooth function. As well it is facilitates phosphorus and calcium absorption. For proper level of the vitamin D the sun exposure is obvious.

- Vitamin E could be found in wheat germ, whole grains, spinach, nuts and so on. This vitamin is antioxidant and it protects the human body cells and is helpful in maintaining normal red blood cells.

- Vitamin H is useful in the process of metabolism of carbohydrates and in the synthesis if proteins and fats. Nuts and legumes are rich in it.

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