Last week i thought of write about the Vitamins & Source; as a first step here i provide you the list of Vitamins available. Future will publish more details about the cause of vitamins deficiency!
|
Vitamins |
Sources |
Function |
|
A |
Cod liver oil, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. | Needed for good eyesight and normal functioning of the immune system. |
|
B-1 (Thiamin) |
Enriched, fortified, or whole-grain products such as bread, pasta, and cereals. | Helps the body process carbohydrates and some protein. |
|
B-2 (Riboflavin) |
Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef. | Used in many body processes, such as converting food into energy. It also participates in the metabolism of many drugs and helps in the production of red blood cells. |
|
B-3 (Niacin) |
Poultry, fish, meat, whole grains, and fortified cereals. | Aids in digestion and converting food into energy. Also used by the body to help make cholesterol. |
|
B-6 |
Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. | Vital for a healthy nervous system. Helps the body break down proteins. Helps the body break down stored sugar. |
|
B-12 |
Beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods. | Needed for creating red blood cells and general cell division. |
|
C (Ascorbic acid) |
Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, brussels sprouts, red and green bell peppers, cabbage, and spinach. | Helps promote a healthy immune system and is required to help make collagen, which holds cells together. It is also required for making chemical messengers in the brain. |
|
D |
Fortified milk, cheese, and cereals; egg yolks; salmon; and sunlight. | Needed to process calcium and maintain bone health. May have other effects on all cells of the body. |
|
E |
Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean. | Functions as an antioxidant. |
|
Folate (Folic acid) |
Fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. | Vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. |
|
K |
Leafy green vegetables like parsley, chard, and kale; olive, canola, and soybean oils; and broccoli. | Helps clot blood and maintains bone health. |
Super keep going…