By Staff Writer

The human body is an engine, so complex that people still only dream of fully understanding its marvel. Microscopic cells are constantly working, even at rest, to keep the body functioning at full capacity. And the spark plugs to this engine are the vitamins and minerals. But where do vitamins come from? The best answer is, of course, food. Vitamins are the components that give food its nutritional value. The more vitamins a type of food has, the greater the value. As food travels through the gastrointestinal tract, enzymes and bacteria act on the food taking apart its chemical components and breaking them down into their usable forms.

Although vitamins and minerals are used together, they have quiet different meanings. Vitamins are organic, water soluble substances produced by bacteria in the human body while minerals are inorganic chemicals taken in from an outside source, namely food. For example, when vitamin B12 is synthesized, it can be used by the liver for energy production. Although eating vitamin rich food is good for the body, most people cannot comply with the required amount. Vitamins are only a small part of the food people eat. Since there is only a minuscule amount, people must ingest an ample amount of fruits, herbs, vegetables, nutrients, etc. Nowadays, vitamin supplements and nutritional supplements are available over-the-counter and there is even a variety of categories ranging from the everyday multivitamins to specialized prenatal vitamins. Prenatal vitamins are usually prescribed by a physician to ensure proper dosage in relation to a pregnant woman's needs. Anyone can check a vitamin chart but it's best to consult a doctor, especially if the person is pregnant. 

But among these tiny chemicals stands the cream of the crop. The list provided below showcases the 10 most important vitamins to be taken daily.

  1. Iron supplements help maintain adequate amounts of "heme" in the blood. Heme is the main component in hemoglobin that carries oxygen. It is especially needed by menopausal women.
  2. Vitamin D is essential for preventing the onset of cancer. Deficiency of this vitamin causes rickets (in children), osteoporosis (in adults).
  3. Calcium is needed for proper bone growth in young and old alike.
  4. Selenium is needed to maintain optimum functioning of the immune system. It also helps in the prevention of cancer.
  5. Vitamin C is the most commonly used among the vitamins to boost the immune system. It is also believed to prevent Alzheimer's disease.
  6. Vitamin K prevents spontaneous bleeding in the body by regulating clot factors. In conjunction with calcium it makes bones stronger.
  7. Vitamin B Folate reduces the risk for both cancer and Alzheimer's and is also needed to keep babies from acquiring neural tube defects.
  8. Vitamin E is an anti-oxidant. It neutralizes the so called "free radicals" in the body. This also helps reduce the risk for heart disease and cerebrovascular accidents (strokes).
  9. Magnesium helps strengthen bones and increase the reactivity of insulin, thus preventing hyperglycemia - an increase in the blood sugar.
  10. Potassium helps in maintaining and controlling blood pressure. It is also very useful in voluntary muscle functions

Vitamins are good. But people must also keep in mind that any deficiency or excess in amount can have its toxic effects. It is important to remember to always consult a professional as to the proper kind and amounts to take. This is especially true for people who are pregnant or under other special conditions. With the readily available stock of vitamins and minerals, it is easy to see why people are getting more health conscious and living towards a healthier lifestyle.