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The vitamins are a group of potent organic compounds which occur in small quantities in foods, and are necessary for certain specific body compounds.

In adding vitamins to the diet, we should remember the following points: (1) It is better to use common food sources than concentrates in the form of tablets or powders. (2) We should determine how often a certain food will be used and how much of it will be needed. (3) The availability and the cost of the food must be considered.

All Vitamins are necessary for growth and for the regulation of the body processes.

Vitamin A is found in yellow foods such as squash, papaya, carrots, and egg yolk. Dark green leafy vegetables like swamp cabbage and spinach also contain this vitamin. In addition to being essential for growth, vitamin A helps in maintaining normal vision in dim light. In the preparation of vitamin A-rich foods, remember that slow cooking will prove destructive to the vitamin A that is present, and wilted vegetables and dehydrated foods have suffered considerable loss of vitamin A.

Calsiferol or Vitamin D is necessary for the development and maintenance of teeth and bones. It performs this function by regulating the absorption and anchorage of calcium and phosphorus. It may be found in cod-liver oil, sardines, fortified milk and herring.

Vitamin E reduces the oxidation of carotene and Vitamin A in the intestines. It is also necessary for the utilization of cholesterol and Vitamin D. Good sources of vitamin E are cereal germs, green leafy vegetables, nuts, legumes, and eggs.

Vitamin K, the last of the fat-soluble vitamins, is necessary for normal blood coagulation. It is found in cabbage, cauliflower, kale, lettuce, and spinach. Vitamin K is also manufactures in the body by bacterial action in the intestine.

Ascorbic acid, more commonly known as Vitamin C, provides resistance to infections, although the way this is accomplished is not clear. It regulates the ability of the cells to produce inter-cellular material which holds the cells in proper relation to each other. It also helps in the absorption of iron from the intestines. Since the body does not store ascorbic acid, an ample daily supply is necessary. Vitamin C-rich foods include: strawberries, cantaloupe, pineapple, guava, ratiles, tomatoes, and all citrus fruits such as pomelo, oranges, and kalamansi. Broccoli, brussels sprouts, spinach and green peppers are also good sources of this vitamin.

Vitamin C is the most easily destroyed of all vitamins. Great care must be taken in the preparation of vitamin C-rich foods so as not to destroy the vitamin present. Exposure to air, high temperatures, ans water, and dehydration tend to destroy the vitamin. Vegetables should be cooked in as little water as possible and until they are just tender. Try to avoid cutting up the food into tiny pieces since this exposes more surface area to the air. The loss of the vitamin from leftover vegetables may be minimized by keeping them tightly covered in the refrigerator.

The vitamin B-complex is a family that has many members. First we have the thiamine, which is found in both plant and animal tissues. Thiamine, which also called as vitamin B1, aids in digestion and helps maintain normal appetite. This results in the promotion of growth, brought about by an increased consumption of food. Thiamine also prevents the occurence of some disease. Legumes, peanuts, brewer’s yeast, soybeans and whole grains are good sources of this vitamin. Milk and eggs are also considered fair sources.

Riboflavin, another member of the B-complex, was first called vitamin B2 or G. Riboflavin functions in the several important enzyme systems. It is essential for growth and serves in the utilization of food for energy. The body’s requirement for riboflavin maybe taken from milk, cheese, eggs, mongo sprout, brewer’s yeast, green leasy vegetables and enriched rice.

Niacin or nicotinic acid is another B vitamin. It should not be confused with nicotine which is an entirely different substance. Like the other vitamins, niacin is also essential for growth. It is also a component of an enzyme system which affects the release of energy in the body. the best food sources of niacin are brewer’s yeast, peanut butter, and peanuts. Potatoes, legumes and green leafy vegetables are also fair sources of niacin.