When we step into a grocery store, we may notice there is an abundance of various fruit and vegetables. Each type of fruit, vegetable, bread, and meat contains diverse nutrients that help support the biochemical requirements of our body. In order, to function properly our body needs these vitamins to carry out various process. An example of such is how, our body requires calcium during bone development and growth. This mineral is required for this process to occur successfully.
Now a days, we are finding more research discovering the antioxidant properties of various fruits such as mangosteen and goji. Antioxidants are important such they remove the accumulation of free radicals, which are harm by-products of chemicals, pollution, biochemical wastes, etc. The free radicals over time can affect various organs ranging from your heart, lungs, eyes, kidneys. Most doctors recommend eating diets full of antioxidants to help promote the longevity of your health. A well-balanced diet is very important for your health to ensure that your body receives all the necessary vitamins it needs. Vitamins supplements are also recommend for that struggle to consume food with all the necessary vitamins. Also, they contain the optimal quantity of vitamins need by the body.
Vitamins Folic Acid
If you would like to learn more about the sources of certain vitamins, please review the below information. If can inform you on making better nutritional decision, when selecting your next meal.
Vitamin A
Liver, eggs, fish oil, milk fortified with vitamin A, fruits and vegetables (red, orange, and yellow colored), dark-green, leafy vegetables
Vitamin D
Fish (cod, salmon, mackerel, tuna), fortified milk, margarine, pudding, breakfast cereals, eggs, beef liver, and cheese.
*Alternate Source - Direct sunlight or ultraviolet light helps your body produce this vitamin
Vitamin E
Vegetable oils, Nuts, Seeds, Wheat Germ, Peanut Butter, Salad Dressings, and Leafy-Green Vegetables.
Vitamin K
Found in green leafy vegetables including cabbage, cauliflower, spinach, broccoli, parsley, etc. Smaller traces are found in meat, eggs, cereal, milk and other dairy products.
Vitamin C
Citrus fruits (oranges, limes, grapefruit, strawberries, cantalope) and Vegetables (green or red peppers, tomatoes, broccoli). It is found in some meat, like liver.
Vitamin B1 [Thiamine]
Whole-grain products (bread, rice, pasta, tortillas, breakfast cereals), legumes (beans, lentils), beef, liver, and pork.
Riboflavin [Vitamin B2]
Vegetables (broccoli, asparagus, spinach), nuts, milk and other dairy products, Meat, and Eggs
Niacin [Vitamin B3]
Protein-rich foods (beef, fish, poultry, peanuts, beans), yeasts, milk, eggs, and seeds
Pantothenic Acid [Vitamin B5]
Meat, liver, kidney, fish, poultry, whole grain cereals, vegetables (broccoli), beans, and milk
Vitamin B6 (Pyridoxine)
Chicken, fish, pork, liver, kidney, whole grains, nuts and legumes. plant foods, meats, whole grains, vegetables, and nuts.
Folate [Folic Acid]
Leaf vegetables (spinach, turnip greens), dry beans, fortified cereal products, seeds, and liver.
Vitamin B12 [Colabalamin]
Liver, eggs, meat, poultry, meat, shellfish, milk, and other dairy products.
Biotin [Vitamin B7]
Eggs, dry yeast, liver, salmon, kidney, dairy products, liver, yeast breads, cauliflower, and cereals.
This information will help you understand which foods contain certain vitamins. Upon consulting with a physician, if it is determined that you are deficient in certain vitamins please review this information to find how you can supplement your body with these food items. You can also opt to take vitamin supplements, which will help maintain optimal vitamin for your body on a on-going basis.