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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