Each vitamin has its own essential functions that contribute to a person’s general health and well-being. The best vitamin sources come from food, not supplements. Therefore, it is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. The best food vitamin sources for each vitamin are listed below.
Vitamin A - mango, apricots, broccoli, butternut squash, carrots, tomato juice, melons, sweet potatoes, pumpkin, beef liver, milk, eggs, dark green leafy vegetables
Vitamin B1 (thiamin) - spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk, brewer’s yeast, whole grains, blackstrap molasses, brown rice
Vitamin B2 (riboflavin) - spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams, brewer’s yeast, whole grains, legumes, nuts, blackstrap molasses
Vitamin B3 (niacin) - spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp, brewer’s yeast, peanuts, rice bran, potatoes
Vitamin B4 - egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes
Vitamin B5 - organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast
Vitamin B6 - bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast meats, whole grains, organ meats, brewer’s yeast, blackstrap molasses, wheat germ
Vitamin B7 - egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains
Vitamin B8 - whole grains, citrus fruits, molasses, meat, milk, nuts, brewer’s yeast
Vitamin B9 - dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk
Vitamin B12 - poultry, organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts
Vitamin B13 - root vegetables, liquid whey
Vitamin B15 - brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds
Vitamin B17 - apricots, apples, cherries, peaches, plums
Vitamin C - spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries, cabbage family, chili peppers, melons, asparagus
Vitamin D - self-synthesis via sunlight, fortified milk, egg yolk, liver, salmon, sardines, herring, egg yolk, sprouted seeds, sunflower seeds
Vitamin E - polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod, eggs, organ meats, molasses
Vitamin F - vegetable oils, butter, sunflower seeds
Vitamin K - Brussels sprouts, spinach, broccoli, cabbage, liver, egg yolks, safflower oil, blackstrap molasses
Vitamin Q - pinto beans, legumes, soybeans
Vitamin T - sesame seeds, raw seeds, butter, egg yolk
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