Healthy Foods and Vitamins

Vitamins their benefits and sources

Vitamins are nutrients that the human body needs for multiple purposes. Such as normal growth and development of the body’s cells.

Vitamins their benefits and sources

It is worth noting that there are 13 types of vitamins that the body needs, including:

  • Vitamin A.
  • vitamin C.
  • Vitamin D .
  • Vitamin E.
  • Vitamin K.
  • Vitamin B group, which includes: Vitamin B1, also known as thiamine.
  • Vitamin B2, also known as riboflavin.
  • Vitamin B3, also called niacin.
  • Folate, also known as folic acid.
  • Vitamin B6.
  • Vitamin B5 or pantothenic acid.
  • Vitamin B7, also called biotin Vitamin B12.

Benefits of Vitamins

Each of the vitamins has a specific role in the body, and a deficiency of any of them beyond the normal limit may lead to health problems, and all vitamins can be obtained through food, and based on this it can be said that all types of vitamins are necessary for the body and its functions, as Some of them have antioxidant properties, which protect the body’s cells from damage that leads to many diseases, such as Alzheimer’s disease , cancer, and other diseases.

Sources of Vitamins

The following are sources of vitamins of all kinds from foods, including:

  • Vitamin A: Milk, eggs, carrots, leafy vegetables, sweet potatoes, cod liver oil, and fortified breakfast cereals.
  • Vitamin B1: Beans and whole grain products, such as bread, pasta, and cereals.
  • Vitamin B2: Almonds, milk, bread, fortified cereals, cooked beef, and asparagus.
  • Vitamin B3: Whole grains, poultry, meat, fish, and fortified cereals.
  • Vitamin B5: mushrooms, tuna, avocado, and organ meats.
  • Vitamin B6: Bananas, spinach, peas, chicken, turkey, eggs, and fortified cereals.
  • Vitamin B7: Spinach, sweet potatoes, eggs, and almonds.
  • Folate: lentils, chickpeas, dark leafy vegetables, and fortified grains.
  • Vitamin B12: poultry, salmon, beef, oysters, mussels, and crab, in addition to fortified foods.
  • Vitamin C: Broccoli, green and red sweet peppers, spinach, cauliflower, potatoes, and tomatoes, in addition to citrus fruits and berries.
  • Vitamin D: egg yolks, cod liver oil, and salmon, in addition to fortified foods such as cheese, milk, and cereals.
  • Vitamin E: Almonds, hazelnuts, and leafy vegetables, in addition to vegetable oils such as canola , soy, and sunflower.
  • Vitamin K: kiwi, grapes, avocado, and all kinds of leafy green vegetables.

Related :

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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