If your parents made a point of reminding you to eat your veggies when you were a kid, they weren’t simply aiming to ruin your day. Vegetables — and many other types of foods — are packed with vitamins that can keep your body working effectively. Sufficient usage of vitamins such as vitamin A, B, C, E and D can prevent a wide variety of diseases. Find below main sources for the vitamins.
Vitamin A
Consuming vitamin An offers a host of health advantages, consisting of reinforcing your eyes, immune system and production of red cell. Typically, adults should get 700 to 900 micrograms of this vitamin each day. Veggies such as sweet potatoes, carrots, spinach and kale are high in vitamin A, as are fruits such as pumpkin and cantaloupe. Half a cup of baked sweet potato, for instance, includes 961 micrograms of vitamin A. The same serving size of canned pumpkin has 953 micrograms of the vitamin.
List of foods rich in vitamin A
- Beef Liver
- Carrots
- Sweet potato
- Kale
- Spinach
- Apricots
- Broccoli
- Butter
- Eggs
- Winter squash
B Vitamins
B vitamins include a long list of nutrients, including not just B-12 however also B-6, B-9 and B-1 through 3. Vitamin B-6 adds to the function of your hormone and nerve systems, vitamin B-12 help the health of your nerves and blood cells, and vitamin B-9 contributes in brain function. Your recommended dietary allowance differs according to the particular B vitamin; adults need to get 1.3 milligrams of vitamin B-6, for example. In general, food sources of B vitamins include animal products such as meat, eggs and milk. Leafy greens are likewise a source of B vitamins. A 3-ounce serving of wild salmon has about 0.5 milligram of vitamin B-6. Shellfish is extremely high in vitamin B-12; a 3-ounce serving of steamed clams has 84 micrograms of vitamin B-12.
Vitamin B1 Thiamine Foods
- Green Peas
- Asparagus
- Brussels Sprouts
- Sesame Seeds
- Sunflower seeds
- Pistachios
- Herring
- Crimini mushrooms
- Ground flaxseed
- Spinach
Vitamin B2 Riboflavin Rich Foods
- Beef liver
- Lamb
- Milk
- Natural yogurt
- Mushrooms
- Spinach
- Almonds
- Sun-dried tomatoes
- Salmon (wild)
- Eggs
Vitamin B3 Niacin Foods
- Turkey
- Chicken
- Peanuts
- Mushrooms
- Liver
- Tuna
- Green peas
- Grass-fed Beef
- Sunflower seeds
- Avocado
Vitamin B6 Foods
- Turkey
- Grass-Fed Beef
- Pistachios
- Tuna
- Pinto Beans
- Avocado
- Chicken
- Blackstrap Molasses
- Sunflower Seeds
- Sesame Seeds
Vitamin B12 Foods
- Beef liver
- Sardines
- Atlantic mackerel
- Lamb
- Wild-caught salmon
- Nutritional yeast
- Feta cheese
- Grass-fed beef
- Cottage Cheese
- Eggs
Vitamin C
Vitamin C has lots of functions inside your body, consisting of acting as an antioxidant to keep your cells healthy. Adults ought to have 75 to 90 milligrams of vitamin C day-to-day. Veggies and fruits, especially citrus fruits and juices, are packed with this vitamin. Examples include oranges and grapefruits and their juices; strawberries; kiwis; red pepper; and broccoli. A 6-ounce serving of orange juice can consist of as numerous as 93 milligrams of vitamin C, while 1 cup of whole strawberries supplies 85 milligrams of vitamin C.
Vitamin C Foods
- Guava
- Black Currant
- Red pepper
- Kiwi
- Green peppers
- Orange
- Strawberries
- Papaya
- Broccoli
- Kale
- Parsley
- Pineapple
- Brussels sprouts
- Grapefruit
- Peas
Vitamin D
Vitamin D might be known as the sunlight vitamin, but according to a new survey by Prevention and supplement company Centrum, few of us think to look for it in the fridge — and that’s a big error.
Compounding the issue is our alert use of sun block; SPF 15 blocks 93% of UVB rays, the type our bodies use to make D. Skin likewise has a more difficult time producing vitamin D with age. All this adds up to a huge issue, as evidence continues to mount that the vitamin, long related to bone health, likewise helps to manage the immune system, lower high blood pressure, safeguard versus depression, and reduce risk of type 2 diabetes, high blood pressure, and several kinds of cancer.
Sources and Foods Rich in Vitamin D
- Sunlight: Promotes vitamin D synthesis from cholesterol in the skin.
- Cod liver oil
- Sardines
- Salmon
- Mackerel
- Tuna
- Raw Milk
- Caviar
- Eggs
- Mushrooms
Vitamin E
Vitamin E consists of a family of anti-oxidants that add to cell health and can help prevent disease. Daily, adults must get 15 milligrams of vitamin E. This vitamin is common in foods such as oils and nuts. Oil from olives, soybean, corn, canola, safflower and sunflower supplies a source of the vitamin’s alpha-tocopherol and gamma-tocopherol antioxidants. Almonds, peanuts and hazelnuts are likewise an important source of these two anti-oxidants. One ounce of almonds, for example, has 7.4 milligrams of alpha-tocopherol. A tablespoon of soybean oil has 8.7 milligrams of gamma-tocopherol.
Vitamin E Foods
- Almonds
- Spinach
- Sweet Potato
- Avocado
- Wheat germ
- Sunflower seeds
- Palm Oil
- Butternut squash
- Trout
- Olive oil
