WHERE DO I FIND VITAMINS?

   Vitamins are necessary organic compounds that our bodies require in small amounts to function properly. 

They are necessary for maintaining healthy skin, eyes, and nervous system, as well as the functioning of the immune system and metabolism…

I)                 FOODS THAT ARE RICH IN VITAMINS

VITAMIN A:

   Vitamin B is essential for energy metabolism, cell growth and development, red blood cell formation, and nerve function. 

Therefore, including a variety of these foods in your diet can help ensure that you are meeting your daily vitamin B requirements.

   Is a fat-soluble vitamin that is important for healthy vision, immune system function, and skin health. 

It is found naturally in many foods, especially in brightly colored fruits and vegetables, and in animal products like liver and eggs.

VITAMIN B:

    There are several types of vitamin B, each with its own unique benefits. Here are some examples of foods that are rich in different types of vitamin B:

VITAMIN B1 (THIAMINE):

 Whole grains, legumes, nuts, pork, and fortified cereals…

VITAMIN B2 (RIBOFLAVIN):

 Dairy products, eggs, lean meats, leafy green vegetables, and fortified cereals…

VITAMIN B3 (NIACIN):

 Poultry, fish, lean meats, peanuts, whole grains, and fortified cereals...

VITAMIN B5 (PANTOTHENIC ACID):

 Avocado, lentils, broccoli, mushrooms, and fortified cereals...

VITAMIN B6 (PYRIDOXINE):

 Poultry, fish, bananas, potatoes, and fortified cereals...

VITAMIN B7 (BIOTIN):

 Egg yolks, nuts, legumes, whole grains, and organ meats...

VITAMIN B9 (FOLIC ACID):

 Leafy green vegetables, citrus fruits, legumes, and fortified cereals...

VITAMIN B12 (COBALAMIN):

 Animal products such as meat, fish, and dairy products, and fortified cereals for vegans and vegetarians…

FOODS RICH IN VITAMIN C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that acts as an antioxidant in the body. 

It helps protect cells from damage caused by free radicals and is important for collagen production, immune function, and iron absorption. 

Here are some examples of foods that are rich in vitamin C:

Citrus fruits, oranges, grapefruits, lemons and limes, Berries, strawberries, raspberries, blueberries and blackberries, Kiwi fruit, Pineapple, Mango Papaya, Melons, cantaloupe, honeydew and watermelon, Tomatoes, Red and green peppers, Broccoli, Brussels sprouts, Spinach, Cabbage…

    These foods can be eaten raw or cooked, but some of the vitamin C content may be lost during cooking. 

It is recommended that adults consume 75-90 mg of vitamin C per day, which can easily be achieved by including these foods in a well-balanced diet.

 

FOODS RICH IN VITAMIN D

Vitamin D is a fat-soluble vitamin that plays a crucial role in bone health and helps the body absorb calcium. 

It is often referred to as the "sunshine vitamin" because the body can produce it when the skin is exposed to sunlight. 

Here are some examples of foods that are rich in vitamin D: Fatty fish - salmon, tuna, mackerel, and sardines- Cod liver oil-Beef liver, Egg yolks, Cheese, Fortified milk and dairy products, Fortified orange juice, Fortified Cereals, Fortified tofu

   While it is possible to get vitamin D from food sources, most people get the majority of their vitamin D from sunlight exposure. 

However, it is important to be cautious with sun exposure and wear sunscreen to protect against skin damage and cancer. 

The recommended daily intake of vitamin D varies based on age and other factors, but most adults need around 600-800 IU per day. 

If you are concerned about your vitamin D intake, talk to your healthcare provider about getting a blood test to check your levels.

 

FOODS RICH IN VITAMIN E

Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body. It helps protect cells from damage caused by free radicals and is important for immune function and blood clotting. 

Here are some examples of foods that are rich in vitamin E: Nuts, almonds, hazelnuts, and peanuts-Seeds, sunflower seeds and pumpkin seeds, Vegetable oils, wheat germ oil, sunflower oil, and safflower oil, Avocado, Leafy green vegetables, spinach and kale-Fortified Cereals, Tomato sauce…

The recommended daily intake of vitamin E varies based on age and other factors, but most adults need around 15 mg per day. 

Eating a diet rich in whole foods that are high in vitamin E can help ensure that you are meeting your daily requirements. 

However, it is important to note that taking high doses of vitamin E supplements may be harmful, so it is best to get your vitamin E from food sources whenever possible.

 

FOODS RICH IN VITAMIN K

   Vitamin K is a fat-soluble vitamin that is important for blood clotting and bone health. Here are some examples of foods that are rich in vitamin K:

Leafy green vegetables - kale, spinach, collard greens, and turnip greens

Cruciferous vegetables - broccoli, Brussels sprouts, and cabbage, Herbs - parsley, basil, and thyme, green onions, Asparagus, Pickled Cucumbers, Fermented foods, sauerkraut, and natto…

   The recommended daily intake of vitamin K varies based on age and other factors, but most adults need around 90-120 mcg per day. 

Eating a diet rich in whole foods that are high in vitamin K can help ensure that you are meeting your daily requirements. 

However, if you are taking blood-thinning medications, it is important to talk to your healthcare provider about your vitamin K intake, as high doses of vitamin K can interfere with these medications.

 

 

II)              MANUFACTURED VITAMINS

   Vitamins that are manufactured are synthetic versions of vitamins that are naturally present in food. 

These vitamins, which are made in a laboratory, are frequently added to food as supplements to help people get enough vitamins in a day.

    Vitamins can be chemically synthesized into manufactured vitamins or produced through fermentation methods. 

Vitamins made synthetically are engineered to be chemically identical to vitamins found naturally in food. 

However, because they lack the other nutrients and cofactors found in whole foods, some people believe that synthetic vitamins may not be as effective as natural vitamins.

   It is essential to keep in mind that, despite the fact that manufactured vitamins can be useful in assisting individuals in meeting their nutritional requirements, a well-balanced and varied diet rich in fruits, vegetables, whole grains, and lean proteins typically provides the most beneficial source of nutrients. 

Because taking an excessive number of certain vitamins can be harmful, dietary supplements should only be taken under the supervision of a medical professional.

I WISH YOU HEALTH

AND WELLNESS