Vitamins
Lou Manna for AOL
Think that multivitamin you're taking every morning is fulfilling all of your nutritional needs? Think again. The best place to find your essential vitamins isn't in a pill -- it's in your diet. Read on to find out what nutrients you need, and where to get them.
1
Vitamin A
What it does: Helps keep your bones, teeth and skin healthy
Best food sources: Carrots, spinach, sweet potato
Recipe: North African Spiced Carrots
2
Vitamin B1 (Thiamine)
What it does: Keeps heart, muscles and digestive systems working
Food sources: Beans, sunflower seeds, peas
Recipe: White Beans, Spinach and Tomatoes over Parmesan Toasts
3
Vitamin B2 (Riboflavin)
What it does: Maintains healthy skin and nerve cells and keeps the immune system working properly
Food sources: Yogurt, soybeans, spinach
Recipe: Herbed Yogurt Cheese
4
Vitamin B3 (Niacin)
What it does: Helps keep skin and nervous system healthy, and aids in keeping cholesterol low
Food sources: Chicken, tuna, salmon
Recipe: Spinach-Stuffed Chicken Breast
5
Vitamin B5 (Pantothenic acid)
What it does: Turns carbohydrates and fats into usable energy, and supports the adrenal glands which helps body respond to stress
Food sources: Corn, yogurt, broccoli
Recipe: Salmon-Corn Cakes
6
Vitamin B6
What it does: Helps form red blood cells and maintain proper brain functioning
Food sources: Tuna, banana, chicken
Recipe:Tuscan-style Tuna Salad
7
Vitamin B12
What it does: Helps with the body's metabolism and maintains the central nervous system
Food sources: Salmon, beef, lamb
Recipe: Honey-Soy Broiled Salmon
8
Vitamin C
What it does: A powerful antioxidant, it promotes healthy teeth and gums, helps the body absorb iron, and aids in healing after an injury.
Food sources: Red bell peppers, broccoli, Brussels sprouts
Recipe: Vegan Roasted Red Pepper Hummus
9
Vitamin D
What it does: Maintains healthy teeth and bones and helps the body absorb calcium and phosphorus
Food sources: Vitamin D is an exception to the rule, as the best place to get your vitamin D isn't from food, but from the sun. 15 minutes three times a week is the recommended dosage. If you live somewhere without a lot of sunshine, though, you should make sure you get your fill of shrimp, salmon and milk.
Recipe: Spicy Warm Shrimp Cocktail
10
Biotin
What it does: Helps the body process proteins and carbohydrates, and helps produce hormones and cholesterol (the good kind)
Food sources: Tomatoes, carrots, romaine lettuce
Recipe: Tomato Bruschetta
11
Vitamin E
What it does: Also a powerful antioxidant, it aids in the formation of red blood cells and helps the body utilize Vitamin K
Food sources: Olives, sunflower seeds, almonds
Recipe: Tahini Olive Spread
12
Vitamin K
What it does: Helps blood clot and keeps bones strong
Food sources: Spinach, eggs, green beans
Recipe: Spinach Salad with Blue Cheese, Warm Bacon Vinaigrette and Whole Grain Croutons
13
Folate
What it does: Produces new cells and maintains cell function; helps prevent birth defects in pregnant women
Food sources: Asparagus, beans, spinach
Recipe: Roasted Asparagus