13 Essential vitamins-Which fruits or vegetables should be eaten regularly to get vitamins for our bodies to work to the best levels of peak performance..

There are many vitamins that our body requires, But after a lot of reading I found that there are a lot of topics saying that there are about 13 that are the most important for most of us, Have a look at this article I have put together and what foods you can eat to get your intake of these 13 essential vitamins.

Vitamin D Sources:.
– Fortified cereals.
– Fortified milk and dairy products (cheese, cream, butter, and yogurt).
– Fish liver oils (cod’s liver oil).
– Fish (fatty fish such as salmon, mackerel, herring, and orange roughy).

In humans there are 13 vitamins: 4 fat-soluble (A, K, e and d) and 9 water-soluble (8 B vitamins and vitamin C).
– Water-soluble – Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption.

Consistent daily intake is important because they are not readily stored. Many types of water-soluble vitamins are synthesized by bacteria.

Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats). They are more likely to lead to hypervitaminosis than are water-soluble vitamins because they are more likely to accumulate in the body. Fat-soluble vitamin regulation is of particular significance in cystic fibrosis.

Pyroxidine (vitamin B6) Sources:.
– Nuts.
– Poultry.
– Banana.
– Legumes (dried beans).
– Avocado.
– Meat.
– Whole grains (milling and processing removes a lot of this vitamin).

Vitamin B-12 – A crucial component of DNA replication and nerve cell regulation. It is found in milk products, poultry, shellfish, and meat.

They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate).

Vitamin B-6 – (pyridoxine) is important in the production of hormones such as melatonin, serotonin, and dopamine, as well as for processing amino acids.

Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Vitamin K Sources:.
– Cauliflower.
– Cereals.
– Cabbage.
– Fish, liver, beef, eggs.
– Dark leafy vegetables (spinach, kale, collards, turnip greens).
– Dark green vegetables (broccoli, Brussels sprouts, asparagus)

Niacin (vitamin B3) Sources:.
– Avocado.
– Nuts.
– Lean meats.
– Legumes.
– Potato.
– Fish (tuna and salt-water fish).
– Poultry.
– Eggs.
– Enriched breads and fortified cereals.

Biotin Sources:.
– Nuts.
– Cereal.
– Milk.
– Chocolate.
– Egg yolk.
– Pork.
– Legumes.
– Yeast.
– Organ meats (liver, kidney).

Vitamin B-2 – (riboflavin) helps the production of red blood cells and is important for growth.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Vitamin C Sources:.
– Tomato juice.
– Broccoli.
– Strawberries.
– Spinach.
– Cauliflower.
– Cabbage.
– Tomatoes.
– Citrus fruits.
– Potatoes.
– Brussels sprouts.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

You can usually get all your vitamins that the body requires from the foods you eat.

Folate Sources:.
– Brewer’s yeast.
– Dried beans (cooked pinto, kidney, lima, and navy).
– Wheat germ.
– Beets.
– Peanut butter.
– Peanut butter.
– Lentils.
– Oranges and orange juice.
– Asparagus and broccoli.
– Fortified cereals.
– Green, leafy vegetables (spinach and romaine lettuce).

Animal sources of vitamin B12 are absorbed much better by the body than plant sources.Vitamin A Sources:
– Dark leafy vegetables
– Egg yolk
– Dark-colored fruit
– Beef, liver, and fish
– Fortified milk and dairy products (cheese, cream, yogurt, and butter).

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Vitamin D – Helps the body absorb calcium, which creates healthy bones and teeth. The body can synthesize Vitamin D after exposure to sunshine, but it can also be found in fortified milk products and cereals, as well as in fish.

– Water-soluble – Water-soluble vitamins dissolve easily in water, and in general, are readily excreted from the body, to the degree that urinary output is a strong predictor of vitamin consumption. – Fat-soluble – Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats). Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis than are water-soluble vitamins. Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is found in milk products, organ meats, and fish oils.

Symptoms Of Vitamin D Deficiency,Vitamin D,Read About Vitamin D

Vitamin E Sources:.
– Avocado.
– Oils (sunflower, corn, and safflower).
– Papaya and mango.
– Wheat germ and wheat germ oil.
– Margarine (made from corn, sunflower, and safflower oil).
– Seeds and nuts.
– Dark green vegetables (spinach, broccoli, asparagus, turnip greens).

Vitamins are classified as either fat or water-soluble soluble.

Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is found in milk products, organ meats, and fish oils.

Vitamin B12 Sources:.
– Poultry.
– Fortified foods such as soymilk.
– Milk and milk products.
– Shellfish.
– Meat.
– Eggs.
– Organ meats (liver and kidney).

Vitamin B12 Deficiency-Folic Acid Deficiency Symptoms In Adults, Find out more about this here.

Vitamin E – Helps to combat free radicals, which can damage our cells. It’s found in seeds and nuts, green leafy vegetables, asparagus, wheat, and corn germ.

Vitamin K – What makes the blot clot. While our bodies produce some Vitamin K, it can also be found in vegetables like cauliflower and cabbage.

Vitamin B-5 – (pantothenic acid) serves several bodily functions, such as converting fats to energy and synthesizing cholesterol.

Vitamin C – Important in wound healing and acts as an antioxidant. It also helps the body absorb iron. It’s found in citrus potatoes, greens, and fruits.

Vitamin B-1 – (thiamin) processes carbohydrates into energy and is necessary for nerve cell function. Cereals and breads are often fortified with thiamin, though it is also found in whole grains, fish, lean meats, and dried beans.

13 Essential vitamins-Which fruits or vegetables should be eaten regularly

Pantothenic acid (vitamin B5) Sources:.
– Organ meats.
– Milk.
– White and sweet potatoes.
– Whole-grain cereals.
– Poultry.
– Legumes and lentils.
– Mushroom.
– Eggs.
– Avocado.
– Broccoli, kale, and other vegetables in the cabbage family.
Thiamine (vitamin B1) Sources:.
– Organ meats.
– Whole grains.
– Lean meats.
– Dried milk.
– Peas.
– Egg.
– Nuts and seeds.
– Legumes (dried beans).
– Enriched bread and flour.

we hope the above as helped you understand a little more about the importance of  getting these 13 Essential vitamins- And  which fruits or vegetables should be eaten regularly.

 

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