11 Essential Vitamins In Foods
Vitamins are essential constituents of our diet as they provide energy to the body, boost its immune system, and help prevent effectively the various repercussions of daily wear and tear. Although vitamin supplements are widely used, essential vitamins can be obtained from fresh, organic and wholesome foods.
Here is a list of some of the most important vitamins and their respective food sources.
Essential Vitamins In Foods
Vitamin A
The best food sources of vitamin A are fish, eggs, tuna, etc. Vegetables rich in vitamin A include carrots, butternut squash, collard greens, leaf lettuce, romaine lettuce, sweet potatoes, pumpkins, red peppers, spinach, beet greens, yams and turnip. Vitamin A-rich fruits include mangoes, apricots, peaches, etc.
Vitamin B1
Also known as thiamine, vitamin B1 is found in bread, rice beans, cereals, wheat germ, fresh peas, peanuts, Brazil nuts, oranges, pork, beef and ham.
Vitamin B2
Also known as Riboflavin, vitamin B2 is found in abundance in poultry, eggs, pork, fish, liver, milk and yogurt. In addition, vegetables like broccoli, asparagus, turnip greens, spinach, etc too are Vitamin B2 rich.
Vitamin B3
Vitamin B3 or niacin, as it is otherwise known, is found in tuna, veal, salmon and other fish. In addition, chicken and chicken breast provide abundant vitamin B3.
Other vitamin B3 rich foods are beef liver, turkey, eggs, pork, cheese, milk, dates and corn flour. Vegetables like carrots, tomatoes, potatoes, dandelion greens, etc. are rich in vitamin B3.
Vitamin B5
Pantothenic acid or vitamin B5 is found in whole grains, whole wheat flour, whole rye and brewer’s yeast. Vegetables like legumes and mushrooms are good sources of vitamin B5. Saltwater fish and salmon provide abundant vitamin B5 to the diet. In addition, one can get enough Vitamin B5 from pork, liver, kidney, etc.
Vitamin B6
Also known as Pyridoxine, vitamin B6 is found in whole-grain cereals, soybeans, brown rice, whole wheat, oats, peanut and peanut butter, brewer’s yeast, sunflower seeds, and walnut. Meat such as chicken, turkey, beef, etc. also contains vitamin B6 in abundance.
Vegetables and fruits such as bananas, carrots, potatoes and avocados are rich in vitamin B6.
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Vitamin B12
Also known as cyanocobalamin, vitamin B12 is found in abundance in organ meats, oysters, ham, salmon, crab, liver, shellfish, king crab, tuna and lean beef. Animal products are primary source of vitamin B12. Milk and cheese also provide sufficient quantities of vitamin B12.
Vitamin C
Known as the antioxidant vitamin, vitamin C is primarily found in citrus fruits such as orange, kiwi, grapefruit, lemons, strawberries, etc.
Other good sources of vitamin C are mustard greens, cauliflower, Brussels sprouts, green peppers, red peppers, broccoli, cabbage, collards, cantaloupe, avocado, asparagus, kale, dandelion greens, onions, watercress and radish.
Vitamin D
Sunlight is the major source of vitamin D. So, daily exposure to sun of about 15 minutes is a good vitamin D supplement. Other food sources rich in vitamin D include mushrooms, fortified cereals, fortified milk, eggs and fish like salmon, tuna, herring, margarine and cod liver oil.
Vitamin E
Vegetables such as corn, spinach, sunflower seeds, almonds, safflower, corn, etc. are good sources of vitamin E.
You can also opt for their oils. Wheat germ and whole grains are also good sources of vitamin E.
Vitamin K
Green leafy vegetables such as kale, spinach, broccoli and cauliflower are great sources of vitamin K.
