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
The below mentioned foods are good source of vitamin A:
Organ MEATS like liver and giblets.
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 liver oils
Fortified milk and dairy products
Helps your body to produce red blood cells.
Ways to consume vitamin E:
Corn oil and sunflower oil
Papaya and mango
Seeds and nuts
Wheat germ and wheat germ oil
Helps to increase bone strength.
Ways to consume vitamin K:
Broccoli and Brussels sprouts
Fish, liver, beef, and eggs
WATER SOLUBLE VITAMINS
You can take your vitamin C by eating the following:
Tomatoes and tomato juice
For the production of hormones and cholesterol, it is necessary to consume the following:
Organ meats (liver, kidney)
Folate (vitamin B12):
Controls tissue growth and cell function.
Asparagus and broccoli
Spinach and romaine lettuce
Oranges and orange juice
Niacin (vitamin B3):
To maintain healthy skin, nerves and for cholesterol lowering effects, B3 is needed.
Essential for metabolism, production of hormones and cholesterol.
White and sweet potatoes
Thiamine (vitamin B1):
B1 is needed for our body to convert carbohydrates into energy.
Enriched bread and flour
Nuts and seeds
Pyroxidine (vitamin B6):
B6 is essential for forming red blood cells and to maintain functioning of the brain.
B12 is important for forming red blood cells, maintaining central nervous system and for metabolism.
Milk and milk products
Organ meats (liver and kidney)
Riboflavin( vitamin B2):
It is vital for body growth and production of RBC. Usually works with other B vitamins.