How to eat your vitamins

Vitamins are a group of components that helps in sustaining development, functioning of cells and growth. Since our body is incapable of producing vitamins on its own, we need to get them either through food or through supplements.

There are basically 13 types of vitamins. Vitamins can be divided into fat soluble (vitamin A, D, E, K) and vitamin soluble (B1, B2, B3, B5, B6, B7, B9, B12, C)

Fat soluble vitamins

  1. Vitamin A:

The below mentioned foods are good source of vitamin A:



Turnip greens


Organ MEATS like liver and giblets.

Fruits -Cantaloupe

  1. Vitamin D:

Vitamin D is also known as ‘sunshine vitamin’ because it can be attained from the sun.

Other ways of getting calcium in your body are:

  • Fish
  • Fish liver oils
  • Fortified cereals
  • Fortified milk and dairy products
  1. Vitamin E:

Helps your body to produce red blood cells.

Ways to consume vitamin E:

  • Avocado
  • Spinach,
  • Margarine
  • Corn oil and sunflower oil
  • Papaya and mango
  • Seeds and nuts
  • Wheat germ and wheat germ oil
  1. Vitamin K:

Helps to increase bone strength.

Ways to consume vitamin K:

  • Cabbage
  • Cauliflower
  • Cereals
  • Broccoli and Brussels sprouts
  • Fish, liver, beef, and eggs


  1. Vitamin C:

You can take your vitamin C by eating the following:

  • Cabbage
  • Cauliflowers
  • Citrus fruits
  • Potatoes
  • Spinach
  • Strawberries
  • Tomatoes and tomato juice
  1. Biotin (B7):

For the production of hormones and cholesterol, it is necessary to consume the following:

  • Chocolate
  • Cereal
  • Egg yolk
  • Milk
  • Nuts
  • Organ meats (liver, kidney)
  • Yeast
  1. Folate (vitamin B12):

Controls tissue growth and cell function.

  • Asparagus and broccoli
  • Dried beans
  • Fortified cereals
  • Spinach and romaine lettuce
  • Oranges and orange juice
  • Peanut butter
  • Wheat germ
  1. Niacin (vitamin B3):

To maintain healthy skin, nerves and for cholesterol lowering effects, B3 is needed.

  • Avocado
  • Eggs
  • Fish
  • Nuts
  • Potato
  • Poultry
  1. Pantothenic acid:

Essential for metabolism, production of hormones and cholesterol.

  • Avocado
  • Broccoli
  • Eggs
  • Milk
  • Mushroom
  • Organ meats
  • White and sweet potatoes
  • Whole-grain cereals


  1. Thiamine (vitamin B1):

B1 is needed for our body to convert carbohydrates into energy.

  • Dried milk
  • Egg
  • Enriched bread and flour
  • Nuts and seeds
  • Organ meats
  • Peas
  1. Pyroxidine (vitamin B6):

B6 is essential for forming red blood cells and to maintain functioning of the brain.

  • Avocado
  • Banana
  • Meat
  • Nuts
  • Whole grains


  1. Vitamin B12:

B12 is important for forming red blood cells, maintaining central nervous system and for metabolism.

  • Meat
  • Eggs
  • Milk and milk products
  • Organ meats (liver and kidney)
  • Poultry
  • Shellfish
  1. Riboflavin( vitamin B2):

It is vital for body growth and production of RBC. Usually works with other B vitamins.

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