What are the good sources of Vitamins A to K ?

What are Vitamins?

Vitamins are nutrients that our bodies need to develop and function normally.There are different types of Vitamins A, B, C, D, E, and K etc. Other complex nutrients are biotin, vitamin B6, vitamin B12, and folic acid.

What are Water-Soluble Vitamins?

Water-soluble vitamins are not stored in our body. These vitamins need to be carried to our body tissues for their function. They are found in many plant and animal foods and in dietary supplements. These must be taken in a daily diet. 

Examples:

Vitamin C and Vitamin B complex members are water-soluble vitamins.

Foods high in vitamin A?

Vitamin A is a fat-soluble nutrient. It helps your body to form healthy bones, skin tissues, teeths. It also protects us from bacterial and viral infections, night blindness, and also helps in keeping your hair and nails healthy.

Foods that are particularly high in vitamin A includes:

• Carrots

• Sweet potatoes

• Winter squash (pumpkins)

• Cantaloupe (sweet melon, different melons )

• Apricots

• Green spinach 

• kale (group of leaf cabbages)

Some spices are also high in vitamin A, including paprika, red pepper, cayenne, and chilli powder.

Foods high in vitamin B?

Vitamins B-6, B-12, and B-9 are very essential for our nerve system, the synthesis or formation of DNA, and the formation of red blood cells in your body. They also support our metabolism activities and also maintain brain function and anaemia.

Sources of vitamins B-6 and B-12 include:

• Meat, Poultry, and Fish

• Seafood, including Mussels and Oysters

• Eggs

• Milk products

Leafy Green vegetables and poultry are high in B-9 or Folic acid. Cereals, fruits juices are also fortified with folic acid.

Foods high in vitamin C?

Vitamin C is also known as ascorbic acid. It is also a powerful antioxidant that protects cells in our body. Help in iron absorption in our body. It is also important for promoting healthy teeth and gums, healing wounds, and helping to resist infection.

Foods high in vitamin C includes:

• Papaya

• Citrus fruits

• Strawberries

• Bell peppers

• Broccoli

• Brussels sprouts

• Dark leafy greens, such as kale, mustard greens etc.

Foods high in vitamin D?

Vitamin D is a unique Vitamin. Sunlight is also a source of Vitamin D. Our body absorbs the Vitamin D from direct sunlight. It’s critical for the health of your bones and immune system, as well as calcium absorption.

 According to the National Cancer Institute it may also help lower your risk of developing colorectal cancer (intestine cancer).

Sources of vitamin D includes:

• Sunlight

• Seafood, such as salmon, catfish, 

• Trout (freshwater fish), and Oysters

• Milk products

• Eggs

• Shiitake mushrooms

Foods high in vitamin E?

Like vitamin C, vitamin E is a powerful antioxidant. It also protects your cells from damage. It also helps your body use vitamin K and repair muscle cells.

Sources of Vitamin E includes:

• Sunflower seeds 

• Almonds

• Spinach, Swiss chard, and turnip greens

• Bell peppers (capsicum)

• asparagus

Foods high in vitamin K?

Vitamin K is critical for your body’s formation of blood clots. Without it, you could bleed to death from a simple cut. It may also help maintain bone strength in older adults.

Foods that are particularly high in vitamin K include:

• kale, spinach, collard greens, Swiss chard, turnip greens, and mustard greens

• romaine lettuce

• parsley

• Brussels sprouts

• broccoli

• asparagus

Conclusion

According to the Office of Dietary Supplements, using pills is not a part of a well-balanced diet. To get the nutrients you need, eat the high-vitamin rich foods that will provide the vitamins to our body.

If you think you are missing nutrients in your diet, talk to your doctor or dietitian.

Eating a well-balanced diet can help you get the nutrients your body needs to function properly. Must include fruits, vegetables, nuts, and seafood in our diet; these are rich sources of many vitamins.

“You are What you Eat”

                              —Neptune