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“If you finish your plate, you will be big and strong” , this sentence was one of the ways our parents tried to make sure we were getting enough vitamins. And he wasn’t wrong, because you can get too many vitamins from food!These foods can help if you don’t want to take any supplements and want to make sure you’re getting enough vitamins and minerals.
A Vitamin
Vitamin A is very important for eye health and healthy skin. Deficiency can cause skin problems and dull hair. In addition to being high in animal products such as milk and meat, your body also has plant-based vitamin A.
Nutrients: Bananas, cauliflower, eggs, tangerines, oranges, cabbage, fish, meat, carrots and dairy products
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Vitamin B
There are eight different types of B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B8 (biotin), B11 (folic acid) and B12. Each type of B vitamin has its own function.
B1: Helps release energy from carbohydrates.
B2: Protects eyes from sunlight, keeps skin and hair healthy.
B3: It plays a role in the smooth functioning of the nervous system, energy transfers and production.
B5: Macronutrient and hormone formation.
B6: Formation of red blood cells, formation of DNA, formation and degradation of proteins.
B8: Skin and hair growth, fatty acids formation and energy production.
B11: DNA production, formation and fragmentation.
B12: DNA production, accumulation and degradation of proteins, and production of red blood cells.
Foods: Potatoes, apricots, bananas, broccoli, brown (wholegrain) bread, eggs, cereal, cheese, milk, nuts, soybeans, spinach, Brussels sprouts, fish, meat, watermelon, and carrots.
Vitamin C
Vitamin C increases iron absorption and provides a better immune system. If you have a vitamin C deficiency, you are more likely to get sick and your wounds will heal more slowly.
Nutrients: Strawberry, pineapple, basil, cauliflower, cabbage, broccoli, hot pepper, yellow bell pepper, kiwi, clove, mango, papaya, parsley, red cabbage, rosemary, orange, Brussels sprouts, thyme and tomatoes.
Vitamin D
The main vitamin for the health of hard bones is vitamin D. In addition to getting this vitamin from food, your body can also produce vitamin D and you can get it from sunlight. One of the best ways to get vitamin D is to take a nice walk outside. Vitamin D deficiency can cause osteoporosis and muscle weakness.
Nutrients: Edible oils, mushrooms, boiled eggs, cheese, margarine, nuts, legumes, orange juice, soy milk and oily fish.
Vitamin E
Together with vitamin C, it works together to improve the immune system. Vitamin E also reduces the risk of cardiovascular disease and slows the aging process. Vitamin E deficiency is rare, but can lead to anemia.
Nutrients: Almonds, apples, avocados, kale, broccoli, whole grain bread, nuts, olives, papaya, peanut butter, paprika, chard, spinach, oilseeds and sunflower oil.
Vitamin K
You need adequate vitamin K for blood clotting, bone tissue production, and strong bones and teeth. The body can produce vitamin K in the large intestine, but it can be found in some foods, just like other vitamins.
Nutrients: Apples, bananas, cabbage, broccoli, peas, eggs, cheese, milk, oranges, spinach, meat, yogurt, seaweed, sunflower oil, and sauerkraut.
