Vitamins are substances that your body needs to grow, develop and function. There are 13 vitamins your body needs. They are vitamins A, C, D, E, K, and the B vitamins (thiamine riboflavin, niacin, pantothenic acid, biotin, B-6, B-12, and folate). Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. Vitamins A, D, E, and K are fat-soluble, which means they are absorbed into the body with fat and are stored in the liver.  The B vitamins and Vitamin C are water-soluble which means they are not stored in the body and need to be replaced every day.

 Let's start with vitamin A. Vitamin A is an antioxidant. Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are produced by your body when it breaks down food, or by environmental exposures like smoke and radiation. Vitamin A also plays a role in your vision, bone growth, reproduction, cell functions, and immune system. It can come from plant and animal sources including colorful fruits and vegetables, liver and whole milk. Vitamin A is also added to foods like cereals.

Vegetarians and young children may need extra vitamin A. Also, those with diseases such as, alcoholism, liver disease, cystic fibrosis, and Crohn's disease may need more vitamin A.

Vitamin C is also an antioxidant. Vitamin C is important for your skin, bones, and connective tissue. It promotes healing and helps your body absorb iron. Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens.

Pregnant/breastfeeding women, smokers, people recovering from surgery and burn victims may need extra vitamin C.

Vitamin D helps your body absorb calcium, which is needed for bone growth and health. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. It also has a role in the health of your nerve, muscle, and immune systems. Your body forms Vitamin D naturally with you skin's exposure to sunlight. Also through your diet with vitamin D rich foods such as egg yolks, saltwater fish, and liver. Some other foods have vitamin D added, such as milk and cereal.

Seniors, breastfed infants, people with dark skin may need extra vitamin D, as well as those with certain conditions like liver disease, cystic fibrosis, and Crohn's disease.  Also, people who are obese or have had gastric bypass surgery.

Vitamin E is also an antioxidant. Vitamin E plays a role in the immune system and metabolic processes. Good sources of vitamin E are vegetable oils , margarine, nuts, seeds, and leafy greens. Most people get enough of this vitamin from their diet. Those with liver diseases, cystic fibrosis and Crohn's disease may need extra vitamin E.

Vitamin E supplements may be harmful to those who take blood thinners and other medications. Always check with your doctor before taking the supplements.

Vitamin K helps your body by making proteins for healthy bones and tissues.  It also makes proteins for blood clotting.  A person with a  lack of vitamin K may bleed too much.  Newborns need vitamin K.  Soon after they are born, they are given a vitamin K shot. 

Most people get their vitamin K from plants such as green vegetables, and dark berries.  Bacteria in your intestines also produce a small amount of vitamin K.

The B vitamins are:  B1 (thiamine), B2 ( riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin),B12, and Folic acid.

Thiamine helps the body cells convert carbohydrates into energy.  It is essential for the functioning of the heart, muscles, and nervous system.

Good sources of thiamine are found in fortified breads, cereals, pastas, and whole grains, as well as, lean meats, fish, dried beans, peas, and soybeans.

A thiamine deficiency in the United States is most often seen in those who abuse alcohol.  A severe thiamine deficiency can cause brain damage.  There is no known poisoning linked to thiamine.

Riboflavin works with other B vitamins and is important for body growth and red blood cell production and helps in releasing energy form carbohydrates.

Good sources of riboflavin are lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk.  Breads and milk are often fortified with it.  Because riboflavin is destroyed by light, foods containing it must not be stored in glass containers that are exposed to light.

Everyone is so weight conscious these day, but many make poor decisions for losing weight. Your body weight is controlled by the number of calories you eat and the number of calories you use each day.

Your body has basic caloric needs, that is, in order for your heart to pump blood and for your brain to function, etc., you need a minimum intake of energy. This is called your BMR or basic metabolic rate. First, let's talk about what is a calorie.

A calorie is not a protein, a fat, or a carbohydrate. It is a simple measurement. We use it to recognize those foods that contain energy. We often talk about foods that contain "empty calories", that is they do not contain any of the goodness our bodies need to function well, but lots of sugar and empty energy. They may well be high in calories but low in nutrients. We need to use our calorie knowledge to choose foods that are essential to a healthy lifestyle. So, simply put, calories are energy.

How much energy do you need? Well, you can calculate your BMR (remember, basic metabolic rate) with a simple equation:

English BMR Formula

Metric Formula

For example, a 30-year-old woman who is 5'4" and weighs 130 lbs. calculates her BMR like this:

655 + (4.35 x 130) + (4.7 x 64) - (4.7 x 30)=

655 + 565.5 + 300.8 - 141=1380.3 or 1380 calories.

Once you know your BMR, you can calculate your daily calorie needs based on your activity level using the Harris Benedict Equation.

The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by this equation is lean body mass. Leaner bodies need more calories than those that are less lean. Therefore, this equation will be very accurate for all but the very lean and the very fat. So, if you are a body builder or are morbidly obese consult a physician or a dietitian to calculate your needs.

To determine your daily caloric needs, multiply your BMR by the appropriate activity factor, as follows:

Total daily calorie needs example: Let's continue with our 30-year-old woman. Her BMR is 1380 calories and her activity level is lightly active. Calorie calculation is: 1380 x 1.375 = 1897.5 or 1898 calories. This is the total number of calories she needs to maintain her weight of 130 pounds.

Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight. There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500 calorie deficit through diet, exercise or a combination of both, you will lose 1 pound of body weight (on average, 75% of this is fat and 25% is lean tissue). The calorie deficit can be done by either calorie restriction alone, or by a combination of less calories in (diet) and more calories out (exercise). The combination of diet and exercise is best for lasting weight loss.

If you want to lose weight, reduce your intake by 500 calories a day, but not more than 1000 calories a day. For those with a small amount of weight to lose, 1000 calories is to much of a deficit. The American College of Sports Medicine recommends that calorie levels never drop below 1200/day for women and 1800/day for men. Even these levels are quite low.

So, our 30-year-old woman wants to lose 5 pounds. Her daily calorie needs to maintain her current weight is 1898/day. If she cuts back 500 calories everyday to 1398 calories, after 7 days she will lose 1 pound (7 x 500 = 3500 calories or 1 pound).

You didn't put on the extra weight overnight so it is unrealistic to take it off quickly. Set a goal you can achieve like 4-8 pounds in a month. This rate of weight loss is more likely to be permanent.

Here are some simple changes that you can start today that will greatly improve your chances of weight loss success:

Eliminate red meat. Build your meals around leaner meats such as poultry and fish.

Cut out fried foods. Grill, bake, roast, broil, or boil four food. These use less fat.

Start with soup or salad. These starters will help keep your portions in check and curb your hunger.

Stop cola consumption. For every 20 ounces of cola you drink, you consume 250 empty calories. It is too easy to blow your whole calorie budget on soda.

Drink water. Try for 8-8ounce glasses a day. Even if you don't make the eight you will be drinking more than usual.

Follow these guidelines and add in some exercise and I think you will find losing weight is not that complicated. It just takes a bit of determination, willpower, and, of course, the knowledge you now have. Good luck!