Do you know which vitamins are good for certain health benefits? Here is a list of facts about vitamins and where you can find each vitamin to add to your daily food intake.
Fat-Soluble Vitamins
- These vitamins are absorbed with the help of lipids, or fat, and can accumulate in the body.
Vitamin A is needed for vision, healthy skin, healthy immune system, tissue repair, bone growth, and acts as an antioxidant: Foods high in vitamin A are liver, fish, dairy products, egg yolks, carrots, sweet potatoes, tomatoes, and fortified cereals.
Vitamin D helps your body absorb calcium, can help prevent osteoporosis, and strengthens immunity. Foods high in vitamin D include saltwater fish, some eggs, fortified milk and cereal products. Your body also produces vitamin D after sun exposure.
Vitamin E acts as an antioxidant, helps with blood flow, helps repair body tissues, and is good for skin. Foods high in vitamin E are fish, milk, egg yolks, vegetable oils, nuts, fruits, peas, beans, broccoli, and spinach.
Vitamin K is important for blood clotting and bone formation. Foods high in vitamin K include cheese, spinach, broccoli, Brussels sprouts, kale, cabbage, and tomatoes.
Water-Soluble Vitamins
- These vitamins dissolve in water and are easily excreted from the body so consistent daily intake is important.
Vitamin B1 helps your body use carbohydrates for energy and is good for the nervous system. Foods high in vitamin B1 are lean beef, pork, liver, legumes, nuts, enriched whole grains.
Vitamin B2 helps your body process proteins, carbs, and fats and maintains healthy skin. Foods high in vitamin B2 are lean beef, pork, liver, legumes, eggs, cheese, milk, nuts, and enriched whole grains.
Vitamin B3 helps process protein and fat, maintain healthy nervous system, skin, and digestion. Foods high in vitamin B3 are liver, turkey, tuna, salmon, peanuts, beans, enriched whole grain products.
Vitamin B6 helps use protein and fats, helps the nervous and immune systems, helps carry oxygen to tissues, and maintain normal blood sugar levels. Foods high in Vitamin B6 include pork, beef, poultry, fish, eggs, peanuts, bananas, carrots, and fortified cereals.
Vitamin B12 maintains healthy nerve and red blood cells, help make genetic material in cells, and prevent anemia. Foods high in vitamin B12 are liver, poultry, clams, sardines, flounder, herring, eggs, milk, blue cheese, and fortified cereals.
Vitamin C forms connective tissues, is an antioxidant and is good for the immune system. Foods high in vitamin C are broccoli, green peppers, spinach, Brussels sprouts, citrus fruits, tomatoes, potatoes, strawberries, and cabbage.
Vitamin H helps the body use nutrients and form red blood cells. Foods high in vitamin H are liver, kidney, egg yolks, peas, beans, nuts, tomatoes, and yeast.
Folic Acid helps your body make and sustain new cells, prevents anemia and prevents neural tube birth defects. Foods high in folic acid are dark leafy vegetables, dry beans and peas, oranges, and fortified cereals and grain products.
By putting together a few foods in your meals, you can gather some of the most important vitamins for your body and seek their benefits everyday.
