Vitamins are substances your body needs to grow and develop normally. Each one has a specific job to do to keep you healthy. If you don’t get enough of certain vitamins, you can have serious health problems. These are the 13 essential vitamins: Vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9) and cobalamin (B12). The four fat-soluble vitamins—A, D, E, and K—are stored in the body’s fatty tissues. The other nine vitamins are water-soluble and therefore must be replenished regularly because they are removed from the body in your urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver. The best way to get enough of the 13 essential vitamins is to eat a balanced diet from a variety of foods. Supplements may be necessary in those individuals where the diet does not provide enough or all 13 essential vitamins. Here is a guide to why you need each vitamin and the best food sources for each one. This week we will look at the non-B vitamins and follow up with the B’s next week.