Vitamin sources through food

Easy Vitamin sources through Food 

         A vitamin is a organic molecule which contains essential micronutrient, enzymes, amino acids, fatty acids and minerals which helps to increase in metabolism faster. 

  • Vitamin A – tissue growth and differntiation and act as a regulator cell.
  • Vitamin D – regulating mineral metabolism for bones and other organs. It provides a hormone-like function.
  • Vitamin B- enzyme co-factors which are called co-enzymes.
  • Vitamin C and E – antioxidants.

          To stay fitness and healthy in competitive world you need to intake food which contain vitamins. Table contain information for types and benefits of vitamin.

Vitamins Table

A B C D E K
Fish oil B1 (Thiamin)- green leafy veg, green peas, lentils, nuts, fish, wheat, fortified whole grains Green Peas Soymilk Almonds Herbs (Dried Basil)
Sweet Potatoes B2 (Riboflavin)- Milk, chesse, yogurt, chicken, spinach, carrots, almonds,fish, eggs, asparagus Tomatoes Eggs Spinach Green leafy veg(kale Cooked)
Carrots B3(Niacin)- Eggs, chicken, turkey, salmon, tuna, beetis legumes, peanuts, whole wheat Oranges Mushrooms (Portabello, morel, chanterelle, sle, tilopia) Avacados Spring Onion
Spinach B5 (Pathogenic Acid- Broccoli, mushrooms, avocados, eggs, sweet potatoes, chicken, turkey, oily fish Blueberries Mackerel Sunflower seeds Brussels sprouts
Kale B6(Pyridoxine)- spinach,garlic, poultry, seafood, fortified cereals, Blackberries Salmon vegetable oil Chilli powder
Papaya B7(Biotin)- Broccoli, cabbage, cauliflower, green peas, sweet potatoes, avacodas, bananas, watermelon, grapefruit, strawberries Brussels sprouts Almonds Pine nuts Pickles(cucumber)
Peas B9(Folate)- spinach, turnip green, parsley, Broccoli, mustard greens, asparagus, lettuce, lentils, rice, bread, pasta Kale Cow Milk Peanuts Soybeans(cooked)
Tomatoes B12(Cobalamin)- animal foods like liver, chicken, turkey fish, beef, shellfish Strawberries Oatmeal Dried Apricots Olive oil
Peaches - Guavas Butter Kiwi Dried fruit
Whole Milk - Kiwi Orange juice Sweet Poatato Asparagus
Lettuce Iceberg - cabbage Sunlight Papaya -
Dried Apricots - sweet green peppers, red peppers, yellow bell peppers Cereals Olives -
Dried Basil - Turnip greens Trout kale -
Mangoes - Cauliflower Coderel Wheat grain -
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