sources of vitamins

When we walk into a grocery store, we can notice that there are a lot of fruits and vegetables. Every type of fruit, vegetable, bread, and meat contains various nutrients that help support our body’s biochemical requirements. In order to function properly, our body needs these vitamins to carry out various processes. An example of this is how our body requires calcium during bone growth and development. This mineral is necessary for this process to occur successfully.

Today, we are finding more research uncovering the antioxidant properties of various fruits like mangosteen and goji. Antioxidants are important because they remove the buildup of free radicals, which are harmful byproducts of chemicals, pollution, biochemical waste, etc. Free radicals over time can affect various organs ranging from the heart, lungs, eyes and kidneys. Most doctors recommend eating diets full of antioxidants to help promote the longevity of your health. A well-balanced diet is very important to your health to ensure that your body receives all the necessary vitamins it needs. Vitamin supplements are also recommended for those who struggle to consume foods with all the necessary vitamins. In addition, they contain the optimal amount of vitamins that the body needs.

For more information on the sources of certain vitamins, see the information below. If it can inform you on how to make a better nutritional decision, when selecting your next meal.

Vitamin A

Liver, eggs, fish oil, vitamin A-fortified milk, fruits and vegetables (red, orange, and yellow), 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 green leafy vegetables.

vitamin K

It is found in green leafy vegetables such as cabbage, cauliflower, spinach, broccoli, parsley, etc. Smaller traces are found in meat, eggs, cereals, milk, and other dairy products.

Vitamin C

Citrus (oranges, limes, grapefruit, strawberries, melon) and Vegetables (green or red peppers, tomatoes, broccoli). It is found in some meats, such as liver.

vitamin B1 [Thiamine]

Whole grains (bread, rice, pasta, tortillas, breakfast cereals), vegetables (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 (meat, fish, poultry, peanuts, beans), yeast, milk, eggs, and seeds

Pantothenic acid [Vitamin B5]

Meat, liver, kidneys, fish, poultry, whole grains, vegetables (broccoli), beans, and milk

Vitamin B6 (pyridoxine)

Chicken, fish, pork, liver, kidney, whole grains, nuts and vegetables. plant foods, meats, whole grains, vegetables and nuts.

folate [Folic Acid]

Leafy vegetables (spinach, turnip greens), dried beans, fortified grain products, seeds, and liver.

B12 vitamin [Colabalamin]

Liver, eggs, meat, poultry, meat, shellfish, milk and other dairy products.

biotin [Vitamin B7]

Eggs, dried yeast, liver, salmon, kidney, dairy products, liver, yeast breads, cauliflower and cereals.

This information will help you understand which foods contain certain vitamins. In consultation with a physician, if it is determined that you are deficient in certain vitamins, review this information to learn how you can supplement your body with these foods. You can also choose to take vitamin supplements, which will help you maintain optimal levels of vitamins for your body on an ongoing basis.