Getting your vitamins and minerals through diet The benefits of multivitamins are looking doubtful. Can we do without them?

14 May 2018 News

Getting your vitamins and minerals through diet

When it comes down to healthy eating and balanced diet, we need to make sure we get our fair share of vitamins. A vitamin is one of a group of organic substances that is present in minute amounts in natural foodstuffs. Vitamins are essential to normal metabolism

 

Vitamin A (retinol)

  • Liver.
  • Cod liver oil.
  • Carrots.
  • Broccoli.
  • Sweet potato.
  • Butter.
  • Kale.
  • Spinach.
  • Pumpkin.
  • Collard greens.
  • Some cheeses.
  • Egg.
  • Apricot.
  • Cantaloupe.
  • Melon.
  • Milk.

 

Vitamin B 1(Thiamine)

 

  • Cereal grains.
  • Sunflower seeds.
  • Brown rice.
  • Whole-grain rye.
  • Asparagus.
  • Kale.
  • Cauliflower.
  • Potatoes.
  • Oranges.
  • Liver.
  • Eggs.

Vitamin B2 (Riboflavin)

  • Beef liver.
  • Lamb.
  • Milk.
  • Natural yogurt.
  • Mushrooms.
  • Spinach.
  • Almonds.
  • Sun-dried tomatoes.
  • Salmon.
  • Eggs.

Vitamin B 3(Niacin)

  • Cottage cheese
  • Mushrooms
  • Potato cooked
  • Pasta Bread
  • Whole wheat
  • Oatmeal
  • Cereal
  • Fish and Seafood

Vitamin B 6(pyridoxine)

  • Chickpeas
  • Potato
  • Carrot juice
  • Banana
  • Avocado
  • Oatmeal
  • Liver (turkey, beef)
  • Pistachios
  • Lentils
  • Legumes (dried beans, peas and lentils)

 

Vitamin C (ascorbic acid)

 

  • Guava
  • Black Currant
  • Red pepper
  • Kiwi
  • Peppers
  • Orange
  • Strawberries
  • Papaya

Vitamin D

  • Fatty fish, like tuna, mackerel, and salmon.
  • Foods fortified with vitamin D, like some dairy products,
  • Orange juice
  • Soy milk
  • Cereals.
  • Beef liver
  • Cheese
  • Egg yolks
  • Sun light

Vitamin E

Vegetable oils (such as wheat germ, sunflower, safflower, corn, and soybean oils)

Nuts (such as almonds, peanuts, and hazelnuts/filberts)

Seeds (such as sunflower seeds)

Green leafy vegetables (such as spinach and broccoli)

Vitamin K

  • Leafy green vegetables
  • Avocado
  • Kiwi fruit
  • Parsley contains a lot of vitamin K.

Folate

Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentil

  • Biotin
  • Liver and   meat
  • Egg yolk. …
  • Yeast. …
  • Nuts and seeds (Almonds, peanuts, walnuts)
  • Salmon
  • Dairy (Milk, cheese, and yogurt)
  • Avocados
  • Sweet potato

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