Vitamins can be taken inside your body from the foods you have each day and it is very important to eat a balanced diet in order to benefit from their presence to reach the well functioning of your body system. Let’s see which the essential vitamins (in alphabetical order) and foods that contain them:
* Vitamin A – Retinol – helps with immunity, bone health, eye sight, and fertility. Foods to contain it are: carrots, broccoli, potatoes, mangoes, pumpkin, tomato juice, butternut squash and beef liver.
* Vitamin B1 – Thiamine – improves metabolism and helps for a good functioning at the nervous system level. It is contained in lean pork, sunflower seeds, spinach, green peas, tomato juice, and soy milk.
* Vitamin B3 – Niacin – helps with metabolism, nervous system, skin, and digestive system. It is contained in foods like: potatoes, liver, chicken breast, liver, tuna, shrimp, tomato juice and lean ground beef.
* Vitamin B6 – Pyridoxine – creates new red blood cells and is contained in acorn squash, broccoli, bananas, potatoes, white rice, tomato juice, chicken meat, and watermelon.
* Vitamin B12 – has the same importance with vitamin B6 and is found in fish, meat, poultry, milk, shellfish and eggs.
* Vitamin C – Ascorbic Acid – plays a great role in improving immunity, iron absorption, helps with collagen synthesis and amino acid metabolism. It is contained in citric fruits, tomatoes, snow peas, strawberries, broccoli, red bell peppers, mangoes and spinach.
* Vitamin D – helps a great deal in bone mineralization and is found in egg yolks, milk which contains vitamin D fortification, fatty fish and beef liver. If you find processed foods that are vitamin D fortified, they have been proven ineffective and also not safe for the overall health.
* Vitamin E – works as an antioxidant helping with cell membranes stabilization. Foods to contain this vitamin are: sweet potatoes, sunflower seeds, tofu, avocado, wheat germ, shrimp, cod fish, canola, corn and soybean.
* Folate – is known to have an important role in DNA synthesis along with new cells formation. Foods that include it are: spinach, green beans, lentils, asparagus, okra, pinto beans, tomato juice, black-eyed peas, and broccoli.
* Vitamin K – will help in supporting the functions that relate to blood clotting while keeping the calcium levels stable with blood stream. One can find vitamin K in foods like: broccoli, spinach, liver, cabbage, leafy green veggies.
* Pantothenic Acid – is the last on the essential vitamins list playing an important role with the metabolic functions and energetic level. It is found in a variety of foods that are useless to list in this article, as we don’t have too much space for it.
One last tip: there are many foods that people consume nowadays which are unfortunately too poor in vitamins and minerals due to their processing. Therefore it is recommended to be consumed as much as possible the naturally grown products tat should be further cooked at your home place. Organically grown food is these days quite hard to reach at due to its high price tag, but in order to lead a healthy lifestyle and diet, it is better to consider this type of food instead of the conventional one.
Essential Vitamins and Foods that Contain Them