Which vitamins do what? What foods can you eat that have those important nutrients? Here is a breakdown
of common vitamins and their food sources:
Vitamin A: This is essential for
healthy eyes, skin and immune system.
Sources: Sweet potatoes, carrots, liver, eggs, milk, cantaloupe,
peppers, herring, mangoes, broccoli.
Vitamin B-1 (Thiamin): This assists
with converting carbohydrates, proteins and fats into energy sources. B-1 is also
necessary for healthy heart and nervous system.
Sources:
Lean meats, whole grains, oysters, green peas, broccoli, soy foods.
Vitamin B-2 (Riboflavin): This is
important for growth development, producing red blood cells, and also breaking
down carbohydrates, proteins and fats.
Sources: Meats, eggs, legumes, nuts, dairy products, green veggies
- asparagus and spinach.
Vitamin B-3 (Niacin): This is necessary
for the release of energy from carbohydrates. Niacin is also needed for healthy
skin, creation of red blood cells and some hormones.
Sources:
Meat, poultry and fish.
Vitamin B-6: This is required for
proper brain and nervous system functions. It assists in breaking down
carbohydrates, proteins and fats. B-6 helps to break down amino acids - the
building blocks of proteins.
Sources: Potatoes, bananas, beans, seeds, nuts, red meat, poultry,
fish, eggs, spinach, pork, oats, whole wheat products.
Vitamin B-9 (Folate): This is needed
to make DNA and produce blood cells. Also, B-9 is essential for healthy
pregnancies.
Sources:
Liver, yeast, leafy green vegetables, asparagus, orange juice and legumes.
Vitamin B-12: This is helpful
with processing of carbohydrates, proteins and fats. It is also necessary for
nervous system health.
Sources:
Meat, poultry, fish, milk, dairy products and eggs.
Vitamin C: This is well known for
being essential for healthy bones, teeth and gums. Also, it helps with the
production of collagen in cells, wound healing, brain function and healthy
blood vessels.
Sources: Citrus fruits and juices like oranges, papaya, honeydew,
guava, pomelo, and broccoli, sweet peppers, tomatoes, cabbage, potatoes, snow
peas, cauliflower, leafy greens such spinach, kai lan, chye sim, bok choy.
Vitamin D: This assists the body
to absorb calcium to create strong bones.
Sources: Sunlight! Your body is able to manufacture Vitamin D on
its own. Food sources include fortified milk, margarine, eggs and butter.
Vitamin E: This helps to protect
the cells and Vitamin A in the body from damage. Also, it is necessary for
healthy red blood cells.
Sources: Vegetable oils, nuts, green leafy vegetables, avocados,
wheat germ, and whole grains.
Vitamin K: Helps to regulate
blood clotting.
Sources:
Sunlight, fortified milk, margarine, eggs and butter.
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