Vitamins Sources: Get a healthy diet

In the last article “13 Essential Vitamins” we have read about all 13 essential vitamins and their function but did not discuss these vitamins sources.

Now it’s time to know how to get those vitamins? What are the food sources to get these essential vitamins? As we said earlier you did not need to take multivitamin pills, they are naturally available in a healthy diet.

Food Sources

Fat-soluble vitamins: They are stored in the body’s fatty tissue. The four fat-soluble vitamins are vitamins K, E, D, and A.

  • Vitamin A: Sweet Potatoes, spinach, broccoli, Carrot, Egg yolk, milk and dairy products (cheese, yoghurt, butter, and cream), Liver, beef, and fish.
  • Vitamin D: Fish, Fish liver oils (cod liver oil), Fortified cereals, milk and dairy products (cheese, yoghurt, butter, and cream).
  • Vitamin E: Avocado, Dark green vegetables, Margarine, Oils (safflower, corn, and sunflower), Papaya and mango, Seeds and nuts, Wheat germ and wheat germ oil.
  • Vitamin K: Cabbage, Cauliflower, Cereals, Dark green vegetables, Dark leafy vegetables, Fish, liver, beef, and eggs.

Water-soluble Vitamins: Water-soluble vitamins dissolve in water and travel into your blood. They are not stored in the body, so you need to consume foods containing these vitamins every day to meet your body’s needs for these essential vitamins.

  • Biotin(vitamin B7)Chocolate, Cereal, Egg yolk, Legume, Milk, Nuts, Organ meats (liver, kidney), Pork, Yeast.
  • Riboflavin (vitamin B2): Milk, yoghurt, Mushrooms, Spinach, Almonds, Eggs, Beef Liver, Lamb.
  • Folate: Asparagus(Mushroom) and broccoli, Beets, Brewer’s yeast, Dried beans, Fortified cereals, Green, leafy vegetables, Oranges and orange juice, Peanut butter.
  • Niacin(vitamin B3): Avocado, Eggs, Enriched bread and fortified cereals, Fish, Legumes, Nuts, Potato.
  • Pantothenic acid(B5): Milk, Avocado, Eggs, Legumes and lentils, Whole-grain cereals, Mushroom.
  • Thiamine (vitamin B1): Milk, Eggs, Legumes, Nuts, Peas, Whole Grains.
  • Pyridoxine (vitamin B6): Avocado, Banana, Legumes (dried beans), Meat, Nuts, Whole Grains.
  • Vitamin B12: Meat, Eggs, soymilk, Milk and milk products, Organ meats (liver and kidney), Shellfish.
  • Vitamin C (ascorbic acid): Broccoli, Brussels sprouts, Cabbage, Cauliflower, Citrus fruits, Potatoes, Spinach, Strawberries, Tomatoes and tomato juice.

After investigating the world of vitamin-rich foods, you will see that there is a BIG emphasis on greens and vegetables! No article or individual can tell you, whether you need vitamins supplements or not.

So get a healthy diet plan for you and share it with your friends.

Rakesh Barwar
Rakesh Barwar
Founder and Editor-in-Chief of The Last DNA. My passion for technology and biotechnology give rise to this awesome site. I write articles that can be easily understood by a majority of people, therefore making biotech simple and interesting!


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