Each vitamin has its own essential functions that contribute to a person’s general health and well-being. It is impossible to actually state that one of these is the greatest vitamin. However there are a number of foods that provide the greatest vitamin quantities, thus making them the greatest ’source’ for obtaining said vitamin.

The greatest vitamin sources vary for each vitamin. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. However, having a list or guide of the greatest vitamin sources for each vitamin, makes it a lot easier to apply this practice. Below you will find a list of the vitamins and the food products containing the highest source:

• Greatest vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver
• Greatest vitamin B1 sources are brewer’s yeast, whole grains, black strap molasses, brown rice, organ meats, egg yolk
• Greatest vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses
• Greatest vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes
• Greatest vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes
• Greatest vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast
• Greatest vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ
• Greatest vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains
• Greatest vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast
• Greatest vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk
• Greatest vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts
• Greatest vitamin B13 sources are root vegetables, liquid whey * Greatest vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds
• Greatest vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums
• Greatest vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips
• Greatest vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds
• Greatest vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts
• Greatest vitamin F sources are vegetable oils, butter, sunflower seeds
• Greatest vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower
• Greatest vitamin Q sources are pinto beans, legumes, soybeans
• Greatest vitamin T sources are sesame seeds, raw seeds, butter, egg yolk
• Greatest vitamin V sources are raw cabbage, sauerkraut, leafy vegetables

Vitamin D is the only vitamin that is not obtained from foods that are consumed. Instead, the D vitamin is actually obtained by sunlight on the skin.

There has been a lot of media coverage about the dangers of getting too much sun, but it is essential that the skin is exposed to sunlight to obtain the recommended daily allowance of the D vitamin. In reality, the amount of time that a person has to spend in the sun to receive a sufficient dose of the D vitamin is extremely small, about twenty minutes a day will be sufficient and not have any adverse effects from the amount of ultra-violet light received.

The most important function of vitamin D is to help control how much calcium is absorbed from food. The majority of the calcium is used to build strong teeth and bones, but it is also needed to send messages along the nerves and to help muscles, such as the heart muscles, to contract. It is the D vitamin that ensures that there is always sufficient calcium in the blood to perform these tasks.

Other functions that require the D vitamin relate to the immune system. It is believed that vitamin D is also a contributing factor in reducing the risk of contracting cancer and, in particular, colon cancer.

The variant of the D vitamin that is formed under the skin is known as vitamin D3, or cholecalciferol. This D vitamin is created when the ultraviolet in the sunlight reacts with a type of cholesterol that is found under the skin naturally. The D3 is converted into a more active form of the d vitamin in the liver and is then diverted to where it is needed the most. Some of the D vitamin remains in the liver and kidneys to help reabsorb the calcium from the blood. The rest of the D vitamin is dispersed to the bones to help them retain their calcium and the intestines to aid absorption of calcium from food.

Even though the majority of the D vitamin is formed through the exposure of the skin to sunlight there are some foods that do contain some of the vitamin naturally. This form of the D vitamin is known as vitamin D2, or ergocalciferol. This is used in the same way as the other D vitamins and is the type used to create the majority of D vitamin supplements.

Vitamin C has got to be the most widely known vitamin these days. The body needs c vitamin for over 300 functions.

In fact, vitamin C has been proved to help protect against heart disease, cancer and other serious illnesses. Without vitamin C the body would not be able to heal itself either. This is because vitamin C is vital for the formation of collagen. Whenever a person has a cut or an injury it is the collagen that helps repair the damage and without sufficient C vitamin this would be almost impossible. Collagen has a multitude of functions in the body, including keeping the organs in place, and it would not be able to do this without sufficient c vitamin.

Vitamin C is also an antioxidant for the body and helps other vitamins and minerals to be absorbed better. Folic acid and iron, for example, need the c vitamin to maximize their usefulness. The more c vitamin that the body has, the better its defence against colds and other common ailments. Vitamin C may not prevent a person catching a virus, but it does help speed up the recovery process.

There is c vitamin in almost every fruit and vegetable, but some have higher c vitamin content than others. Cranberries and melons have high c vitamin content. In fact, tropical fruits have the highest c vitamin amounts of all fruit. Hot peppers are amongst the richest sources of the c vitamin when it comes to vegetables. The hotter the pepper, the higher its c vitamin content is. Unfortunately, the c vitamin is water soluble so many vegetables lose their effectiveness as a c vitamin provider if they are boiled for a long time. Steaming or quick stir frying vegetables ensures that more of their c vitamin content is retained. The recommended daily amount of the c vitamin is easily obtained from eating five portions of fruit and vegetables a day if they are consumed raw or cooked quickly.

Vitamin C supplements are extremely useful to ensure that people obtain sufficient c vitamin. However, with a balanced diet the amount of c vitamin the body receives is likely to be sufficient. If a person begins feeling tired or lethargic then a c vitamin supplement will help overcome this. There is no danger of having too much c vitamin as the body simply excretes the excess.

There’s a lot of discussion about the B complex vitamin and how it is essential for the body to perform a multitude of functions. However, the B complex vitamin is not simply one very complicated vitamin, as the name might suggest. There are actually eight B vitamins that are in the B complex vitamin as well as a few other related substances.

The eight vitamins that make up the B complex vitamin are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin.  The other related substances that are also in the B complex vitamin include choline, inositol and para-aminobenzoic acid.

Every part of the B complex vitamin performs its own individual function within the body but it is when they work together as the B complex vitamin that they provide essential maintenance for the body to remain healthy.

The B vitamin complex comprises B vitamins which are water soluble and it is essential that enough of these vitamins are consumed on a daily basis. The body cannot store water soluble vitamins such as the B complex vitamin and this leads to a regular intake being required.

The B complex vitamins are extremely beneficial for a number of conditions and may be needed in additional quantities at certain times in a person’s life. Of course, there is a recommended daily allowance for the B complex vitamins that varies according to the sex and age of a person. However, doctors and other health professionals have discovered the benefits of increasing the intake of the B complex vitamin to help overcome certain illnesses.

Many people suffer from anxiety and stress at one time or another and research has found that the B complex vitamin can be beneficial in helping alleviate the symptoms of anxiety and stress. If a person has been unwell the B complex vitamin can be extremely valuable in aiding the recovery process. Fatigue can be a symptom of a multitude of illnesses as well as simply overdoing things but the B complex vitamin can help alleviate general tiredness and lethargy.

Interestingly, some skin conditions, such as dermatitis, can also benefit from addition B complex vitamin intake. In fact, a number of creams and other skin preparations contain added vitamin B complex that can be absorbed by the skin to alleviate the condition. The condition of a person’s hair will also be greatly improved with sufficient B complex vitamin intake.

Prenatal vitamin supplements are vitamin supplements that a woman can take on a daily basis to ensure that she is obtaining appropriate quantities of essential nutrients during pregnancy.

It is important for a woman to discuss with her medical practitioner which prenatal supplements, she should take and which she should avoid. It is essential that all prenatal vitamin supplements are only taken under the advisement of a medical professional. There are some prenatal vitamin supplements that can prove dangerous for a pregnant woman to take and she has to be especially cautious.

The most important point to consider when deciding which prenatal vitamin supplements to take is which one contains certain nutrients that are beneficial to the woman and her developing baby. The majority of adults do not need additional vitamins as they receive sufficient from a balanced diet.

A pregnant woman often needs prenatal vitamin supplements, especially for folic acid and iron. However, it is essential to ensure the prenatal vitamin supplements taken to provide one particular nutrient, do not contain potentially harmful amounts of another.

One of the most toxic types of prenatal vitamin that a pregnant woman has to be extremely cautious of is vitamin A. For this reason the most suitable prenatal vitamins for pregnant women who require extra vitamin A are those which contain vitamin A in the form of beta-carotene. Beta-carotene is a nutrient that is found in fruits and vegetables and is converted into vitamin A in the body.

Prenatal vitamin supplements that contain vitamin A from animal products can cause birth defects when taken in high doses during pregnancy but beta-carotene is a much safer prenatal vitamin as it is not toxic in high doses.

It is essential that a woman discusses prenatal vitamin supplements with her health practitioner at her first prenatal check-up. They can examine current dietary requirements and assess whether prenatal vitamin supplements are necessary to increase the amount of nutrients needed for the baby.

Often a doctor will recommend that a pregnant woman takes a course of a folic acid vitamin supplement during the first trimester of her pregnancy. Folic acid is the most commonly prescribed prenatal supplement for the months prior to becoming pregnant as well being essential for the health and growth of the baby -especially the brain functions.

Iron is another prenatal vitamin supplement that is recommended to prevent the mother suffering from anaemia due to the demands that the baby puts on her iron consumption. Your doctor will do periodic testing to ensure proper levels are maintained.

Vitamin A was the first vitamin to be discovered and thus, that is how it got its name. Beta Carotene however, is a dietary source of Vitamin A that the body converts. Vitamin A was found to have a large number of uses in the body including:

• keeping eyes healthy
• aiding cell growth
• boosting the immune system

Vitamin A is not only absorbed directly, but it is also created by the body via converting beta carotene into vitamin A.

Vitamin A itself is found in a number of foods:

• eggs
• milk
• liver and meat

Beta carotene, that the body can convert into vitamin A, is found in many fruits and vegetables, especially the red, orange and green coloured ones. Beta carotene is known as a ‘dietary source’ of Vitamin A.

The most important point to remember is that consuming too much pure vitamin A can be toxic. It is essential not to exceed the recommended daily allowance for vitamin A. The actual recommended allowance of vitamin A varies depending on a person’s age, sex and other factors.

While the actual amount of vitamin A consumed may be toxic [if the recommended daily allowance is exceeded], there is a far higher limit to how much beta carotene can be consumed. Therefore, it is advisable to concentrate on obtaining the greatest amount of beta carotene which the body can then convert to vitamin A, rather than consuming vast quantities of pure vitamin A rich foods.

Do you remember being told that eating lots of carrots helps you to see in the dark? Well, that comes down to the vitamin A that is produced from the high levels of beta carotene found in the vegetables. Other foods which have high levels of beta carotene that can be converted to vitamin A include tomatoes and dark green leafy vegetables, such as spinach.

Beta carotene is not only used to form vitamin A, but it is also a powerful antioxidant in itself. None of the beta carotene that is absorbed is wasted. Any excess [after conversion to vitamin A has taken place] is used to fight the harmful free radicals within the body.

Vitamin A also helps fight infections and illnesses by helping tissues that line various parts of the body. These include the eyes, mouth, nose, throat and lungs. Vitamin A assists in the growth and repairs of these tissues if they are damaged, as well as preventing infection. [Thus, the anti-aging benefit of Vitamin A.]

Children require plenty of vitamin A to help their bones and teeth to develop properly. To ensure your child’s proper development, follow the daily recommended dose.

Prenatal vitamin supplements are vitamin supplements that a woman can take on a daily basis to ensure that she is obtaining appropriate quantities of essential nutrients during pregnancy. It is important for a woman to discuss with her medical practitioner which prenatal supplements, if any, she should take and which she should avoid. It is essential that all prenatal vitamin supplements are only taken under the advisement of a medical professional. There are some prenatal vitamin supplements that can prove dangerous for a pregnant woman to take and she has to be especially cautious.

The most important point to consider when deciding which prenatal vitamin supplements to take is which one contains certain nutrients that are beneficial to the woman and her developing baby. The majority of adults do not need additional vitamins as they receive sufficient from a balanced diet but a pregnant woman often needs prenatal vitamin supplements, especially for folic acid and iron. However, it is essential that she ensures that the prenatal vitamin supplements that she takes to provide one particular nutrient, do not contain potentially harmful amounts of another.

One of the most toxic types of prenatal vitamin that a pregnant woman has to be extremely cautious of is vitamin A. For this reason the most suitable prenatal vitamins for pregnant women who require extra vitamin A are those which contain vitamin A in the form of beta-carotene. Beta-carotene is a nutrient that is found in fruits and vegetables and is converted into vitamin A in the body. Prenatal vitamin supplements that contain vitamin A from animal products can cause birth defects when taken in high doses during pregnancy but beta-carotene is a much safer prenatal vitamin as it is not toxic in high doses.

It is essential that a woman discusses prenatal vitamin supplements with her health practitioner at her first prenatal check-up. They can examine her current dietary requirements and assess whether prenatal vitamin supplements are necessary to increase the amount of nutrients that she has available for her baby. Often a doctor will recommend that a pregnant woman takes a course of a folic acid vitamin supplement during the first trimester of her pregnancy. Folic acid is the most commonly prescribed prenatal supplement for the months prior to becoming pregnant as well and it is essential for the health and growth of the baby, especially the brain functions. Iron is another prenatal vitamin supplement that is recommended to prevent the mother suffering from anaemia due to the demands that the baby puts on her iron consumption.