Vitamins recognized by legislative definitions in the United States include:

Vitamin A

Promotes healthy bone growth, vision, reproduction, cell division and specialization and helps regulate the immune system.

Sources include whole milk, liver, eggs, some fortified breakfast cereals, carrots, sweet potatoes, spinach and most darkly colored fruit and vegetables.

Vitamin B1 -

Also known as thiamine is essential in converting foods into energy, helps supports the normal function of the nervous system, muscles and heart and promotes normal growth and development.

It is also thought to help regulate appetite. Present in moderate amounts in all foods, the best sources are whole grains and fortified cereals.

VitaminB2 -

Also known as riboflavin, it is allied to vitamin B1, and supports energy production, is necessary for red blood cell and antibody production, respiration and regulating human growth and reproduction.

It is essential for healthy skin, nails hair growth, thyroid activity, healing of wounds and general good health. Sources include liver, kidney, whole grains, green leaf vegetables, milk, yeast, cheese, oily fish, eggs, enriched cereals, almonds and mushrooms.

VitaminB3 -

Also known as niacin is also part of the vitamin B complex that is primarily involved into converting food into energy.

Regulates circulation, hormone production, the digestive and nervous systems, promotes healthy skin.

Regular alcohol drinkers and vegetarians should consider taking a B3 (Niacin) supplement as alcohol inhibits niacin absorption and diets lacking protein are likely to be B3 deficient.

Effective in lowering levels of (bad) cholesterol. Best sources are beef liver and kidney, pork, turkey, chicken, veal, oily fish, beets, peanuts and strawberries.

VitaminB6 -

Also known as pyridoxine is necessary to balance the hormonal changes in women, assists in the growth of new cells and the functioning of the immune system, converting food into energy, and in controlling moods, behavior and *** drive.

It is involved in cancer immunity, red blood cell production, preventing skin problems and in fighting certain heart difficulties. Good sources of B6 are similar to other B vitamins and include eggs, chicken, yeast, carrots, fish, liver, kidneys, peas and walnuts.

VitaminB12 -

Contains cobalt and is also known as cobalamin. The primary functions are to maintain a healthy nervous system and to produce red blood cells. Sources include meat, dairy products and eggs but no reliable plant sources.

Sufferers from B12 deficiency, which can have mild to severe symptoms, may be unable to absorb the vitamin through normal food intake and will have to take ongoing regular injections to alleviate the problem.

The B vitamins are interconnected with many associated functions and sources.

Vitamin C -

Absorbic Acid. The human body is unable to store Vitamin C and unless replenished constantly, symptoms, the most commonly known of which is scurvy that can become fatal, will quickly occur.

It is important in forming collagen that gives structure to bones, cartilage, muscle and blood vessels and in maintaining bones and teeth, and in the absorption of iron.

Sources are most fruits and vegetables served raw if possible, Vitamin C dissolves in water so if the food must be cooked use the minimal amount of water by steaming or microwaving for as short a time as possible.

Most breakfast cereals and many fruit juices are fortified with Vitamin C. The British are known as

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