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.
|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|
|Whole Milk||-||Kiwi||Orange juice||Sweet Poatato||Asparagus|
|Dried Apricots||-||sweet green peppers, red peppers, yellow bell peppers||Cereals||Olives||-|
|Dried Basil||-||Turnip greens||Trout||kale||-|
If you have any question related this article then comment down below or you can email us at