Tip of the Day: What Are The Benefits of Vitamins A, B, C and D?

March 18, 2011 — -- There are so many vitamins out there and they all do something different. "Good Morning America" is here to eliminate the confusion. Here are four of the most important ones and why you need them.

Vitamin A:

Reason you need it:

Very important for eyesight

Creates skin, hair and mucous membranes and keeps them in good condition

Strengthens the immune system

Develops bones, teeth, and epithelial cells, the cells situated on the inside and outside of body cavities such as the nose, mouth, throat, lungs, stomach, intestines, urinary tract.

Powerful antioxidants

Get it from: Orange and yellow vegetables and fruits (e.g., nectarines, cantaloupe, carrots), spinach, broccoli, butter, eggs, milk, fish oil and liver (beef, pork, chicken, turkey, lamb).

Vitamin B:

Vitamin B consists of several vitamins: B1, B2, B6, B12, biotin, folic acid, niacin and pantothenic acid.

Reason you need it:Effects the human metabolism

Move red blood cells throughout the body, which contain oxygen.

Important for process of protein synthesis and creation of energy.

Get it from: Whole grains (e.g., oats and wheats), peas, beans, leafy green vegetables, citrus fruits, seafood, eggs and dairy products such as milk and yogurt, and meat.

Vitamin C:

Vitamin C is also called ascorbic acid. It is a water-soluble vitamin with antioxidant properties. Vitamin

Reason you need it:Part of collagen production that gives strength to bones, cartilages, ligaments, tendons, muscle, teeth and blood vessels.Protects gums and muscles

Speeds up the healing of wounds.

Prevents fat-soluble vitamins like vitamin A and vitamin E, and other fatty acids from oxidizing

Keeps your skin healthy

Reduces any damage to the body from toxic substances and chemicals

Get it from: Citrus fruits (e.g., orange, lemon) and in other fruits (e.g., cantaloupe, strawberries) and vegetables (e.g., broccoli, tomatoes, cabbage).