Vitamins in Food

Vitamins in Food

All of you know about vitamins and how they are important to our health and longevity. Tour body can get all needed vitamins from the food you eat for growth, function, energy, tissue etc.

Vitamin A

For instance, Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.

Good sources of vitamin A are milk, eggs, liver,

fortified cereals, darkly colored orange or green vegetables

(such as carrots, sweet potatoes, pumpkin, and kale),
and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.

Vitamin B1

(thiamin) supports energy metabolism and nerve function, you can find in spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

(riboflavin) supports energy metabolism, normal vision and skin health, you can fet it eating spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

(niacin) supports energy metabolism, skin health, nervous system and digestive system – spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

Vitamin B6

(pyridoxine) – Amino acid and fatty acid metabolism, red blood cell production It’s found in bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast

Folate supports DNA synthesis and new cell formation – tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans

Vitamin B12

takes part in new cell synthesis, it helps break down fatty acids and amino acids, supports nerve cell maintenance, it’s found in meats, poultry, fish, shellfish, milk, eggs

Vitamin C

(ascorbic acid) – collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant – spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

Vitamin A

(retinol) supports vision, skin, bone and tooth growth, immunity and reproduction – mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

– antioxidant, regulation of oxidation reactions, supports cell membrane stabilization – polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

Vitamin K

Synthesis of blood-clotting proteins, regulates blood calcium – Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver