9 Essential Vitamins for wellness and what they do best to help your body!

From reading the back of your Vitamin Enriched cereals in the early morning to skimming through the long list on the back of your Flintstones gummies - here is what all of those Vitamins are really helping you do to stay alive.

Before we start there are two main differences when it comes to the Vitamins we will cover. Fat-Soluble and Water-Soluble. This is how the body absorbs these vitamins. Fat-Soluble means this Vitamin is absorbed within the fatty tissues of your body. Excess intake are stored within these tissues, including your liver. Water-Soluble is easily absorbed and excreted through the urinary tract. Be extra careful when taking Fat-Soluble vitamins as these can build to toxic levels within the body.

Vitamin A:
A fat-soluble vitamin. This vitamin is important for bone growth. (Let's not forget that bones include our TEETH!) It also has shown to improve the health of the reproduction and immune systems. It helps the body repel bacteria and viruses. Vitamin A is the vision vitamin. In some studies, it has been shown to slow declining retinal function.

Vitamin C:
The most well known vitamin found heavily in fruits and vegetables. This water-soluble vitamin is commonly debated on whether you can have "too much" from all of those supplements that advertise numbers as high as 5000% your daily dosage. Though, we are not going to debate those claims in this article - this vitamin is highly important to the body. "C" is a big immune system booster. It also helps the body to make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. It is thought that since this vitamin assists with skin elasticity - it may have anti-aging qualities.

Vitamin D
This vitamin is important for regulation of calcium absorption. It works with this calcium to strengthen overall bone health. It is one of the only nutrients that can be produced by itself within the body. Though, a lot of us aren't getting enough of it. Look for naturally rich vitamin D foods such as salmon, mushrooms, eggs; and spend a little time in the sun to increase your intake of this fat-soluble nutrient.

Vitamin E
Acting as an antioxidant, it helps to reduce cell damage caused by free radicals.(Free Radicals - Atoms with an odd number of electrons that run through the body causing harm.) This vitamin assists the immune system and helps fight off cancers. Eat almonds or spinach to obtain higher levels of this fat-soluble nutrient.

Vitamin K
An important fat-soluble vitamin for bone health and preventing heart disease. It is also one of the tools your body needs to perform blood clotting. Some studies have shown that "K" can assist in longer living. If it helps to prevent heart disease and stops you from bleeding out - You can take a guess that these are a few of the ways in which it helps you to stay alive longer.

Calcium
This one is very important to bone health and density. Calcium is more like a fat-soluble vitamin because it requires a carrier for absorption. Lack of calcium can cause serious health risks and conditions such as osteoporosis. It is imperative to your health to get adequate calcium as a child and continue in your 20's and 30's - though it is never too late to make sure you are reaching your daily recommended dose.

Iron
Our small intestines regulate the amount of iron we absorb. It is an important part of hemoglobin production. Helping the body carry oxygen from your lungs throughout your body. Without iron, you can't make oxygen-carrying blood cells causing an illness called "iron deficiency anemia." Most Iron supplements are at least somewhat water-soluble, though iron itself does not dissolve in water. Due to this, you should limit yourself to the recommended daily intake of 8 milligrams for men and 18 milligrams for women.

Zinc
Needed for the growth and maintenance of your body. Zinc is the key to the immune system to fight off bacteria and viruses. It assists with wound healing, blood clotting, and thyroid functions. Some people think taking a little extra during a cold or flu will shorten recovery. Others would warn against this. Zinc deficiency is rare in the United States. Too much of this vitamin can lead to nausea, vomiting, loss of appetite, stomach cramps, and other unpleasant adverse affects.

Folate(B9):
A water-soluble B Vitamin that is naturally present in many foods. It encourages cell and tissue growth. Our bodies need folate to make DNA and to assist with cell division within the body.

We covered 9 essential vitamins for your body to support your overall health and wellness. There are many more nutrients that your body needs to continue your journey of life. I personally believe that these vitamins should be obtained through food sources, though there are times when supplements are beneficial - especially when recommended by your health care physician. Stay positive and wellness focused!