Vitamin A is required for night vision, and for a healthy skin. It assists the immune system, and because of its antioxidant properties is great to protect against pollution and cancer formation and other diseases.

Vitamin B1 - thiamine - is required for Thiamin may enhance circulation, helps with blood formation and the metabolism of carbohydrates. It is also required for the health of the nervous system .

Vitamin B2 - riboflavin - is required for It is required by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates.

Although it is needed for periods of rapid growth, it is also needed when protein intake is high, and is most beneficial to the skin, hair and nails.

Vitamin B3 - is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system .

Vitamin B5 - plays an important role in the secretion of hormones, such as cortisone because of the role it plays in supporting the adrenal gland.

Vitamin B6 is recognized for helping to maintain healthy immune system functions, for protecting the heart from cholesterol deposits, and for preventing kidney stone formation.

Folic acid is a water soluble B-vitamin that helps build healthy cells. "Water soluble" means it does not stay in your body for very long, so you need to take it every day to help prevent neural tube defects.

Vitamin B12 is important for the proper functioning of many enzymes involved in carbohydrate, fat and protein metabolism, synthesis of the insulating sheath around nerve cells.

Vitamin C prevents the disease scurvy, and can be beneficial in the treatment of iron deficiency anemia.

Vitamin D promotes the body's absorption of calcium which is essential for the normal development and maintenance of healthy teeth and bones. .

Vitamin E may help prevent the formation of blood clots, which could lead to a heart attack.

Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting.

Vitamin K is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.

Calcium is a mineral important for strong teeth and bones and for muscle and nerve function.

Magnesium is a mineral necessary in many enzyme processes. It helps your nerves and muscles function properly.

Zinc is a mineral involved in wound healing, sense of taste and smell, growth and sexual maturation and is contained in enzymes that regulate metabolism.

Selenium is a mineral associated with fat metabolism. It also has antioxidant properties, helping to prevent cell damage by neutralizing "free radicals" — molecules believed to be associated with aging and certain diseases.

Fiber binds toxic chemicals preventing their absorption.

 - Binds bile acids lowering serum cholesterol levels

 - Increases bulk and softness of feces, reducing pressure on colon walls

 - Decreases transit time of feces

The bottom line is, you need to be assertive about your health. You need to be proactive. Is it a guarantee? Of course not. But the odds will be in your favor. Why take a chance with your health? A ounce of prevention is worth a pound of cure.