Nutrition
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The top 10 vitamins: Where to find them?

Natural sources of vitamins found in your everyday foods.

 

1. Vitamin A is actually different nutrients that come from plant and animal sources: carotenoids and retinoids.

Carotenoids have multiple beneficial effects on the body, the most well-known being better vision. It can be found in brightly coloured vegetables such as tomatoes, carrots and peppers as well as greens, squash and watermelon.

Retinoids, which helps maintain the functioning of your immune system, comes from animal products such as shrimp, salmon, cheese and milk. They play a crucial part in the development of bones, the creation of red blood cells and the promotion of a healthy reproductive system.

2. Vitamin B1 is also known as thiamin, which converts food into energy for the body to use and is considered an anti-stress vitamin.

This water-soluble vitamin is in foods such as spinach, tuna, asparagus, lentils and flax seeds.

3. Vitamin B2, or riboflavin, is necessary for the production of cells and the optimal working of the nervous system. Riboflavin also keeps eyes and skin healthy while boosting the supply of other B vitamins.

Venison is one of the best sources of vitamin B2, with others being mushrooms, soybeans, yogurt, almonds and eggs.

4. Vitamin B3, or niacin, helps to control cholesterol levels and produce energy while keeping the nervous and digestive systems healthy.

This nutrient is in sardines, chicken, turkey, lamb, whole meal bread, grass fed beef and milk.

5. Vitamin B5 is also known as pantothenic acid and helps support the body during periods of stress. It maintains the adrenal glands and changes carbs and fats into energy.

It is in peas, beans, whole grains, shiitake mushrooms and cauliflower.

6. Vitamin B6 supports the nervous system and breaks down sugars and starches during the digestive process. It helps to form hemoglobin, which is used to carry oxygen through the body.

Pork, poultry, cod and halibut as well as bananas, potatoes and sunflower seeds, are all sources of vitamin B6.

7. Vitamin C is important for optimizing the operation of the immune system as well as managing how well the body is able to absorb iron and upkeep of healthy tissue. It is also known to help keep skin healthy and bones and teeth in top condition.

Citrus fruits such as kiwis are high in vitamin C, but it can also be found in strawberries, pineapple, rose hips, broccoli and other brightly coloured fruits and vegetables.

8. Calcium plays an important part in bone health and growth while also balancing metabolism and aiding in the clotting of blood.

It can be found in milk, cheese and other dairy items as well as green, leafy veggies and canned fish.

9. Vitamin D is widely known as the “sunshine” vitamin. It has a range of healthy functions such as contributing to bone health but many do not get enough of this nutrient through food sources.

While 20 minutes is enough sunlight for a daily dose of vitamin D, it can also be found in dairy, fortified breakfast cereals and oily fish.

10. Vitamin E is a highly beneficial nutrient that gives skin a natural protection against the sun’s UV rays and prevents damage to cells.

It can be found in nuts, seeds, olive oil, butter and avocados.

SOURCE: Daily Health Bulletin

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