Best source of Vitamins
All the time you hear the importance of vitamins and minerals and the role they play in nutrition, so below I have given a quick guide giving the source of the more common vitamins and minerals.
Vitamins are organic compounds needed in very small quantities(essential however) to attain optimum health and helping to ensure that the body functions properly. For example, vitamin D helps in the determination of calcium in the bones or vitamin A is involved as an antioxidant. Its deficiency can cause blindness and coagulation, among other problems and is classified as water soluble (vitamin B complex, C and folic acid) and fat soluble (A, D, E and K).
Foods that contain: Vitamin A:
Spinach, carrots, pumpkin, spinach, tomatoes, broccoli, orange, apple, peach, melon, mango, papaya, sweet potato, milk, egg yolks, crab, beef liver
Vitamin B-12
Sardines, clams, crab, tuna, anchovies, tuna, milk, cheese, yogurt, cottage cheese, beef, eggs, chicken.
Vitamin B1
Brewer’s yeast, sunflower seeds, wheat germ, soy milk, beans, pasta, rice, potatoes, oranges, pumpkin, salmon, peanuts, tomatoes.
Folic acid
Beef liver, beans, yeast, spinach, wheat germ, broccoli, romaine lettuce, orange juice, cabbage, egg yolk, banana, almonds, milk, wheat, wheat bran.
Vitamin-C
Acerola, kiwi, broccoli, cabbage, potatoes, guava, tangerine, lemon, orange, Nance, melon, strawberry, mango, cauliflower, papaya, peppers, tomatoes, grapefruit.
Vitamin-D
Milk, sardines, salmon, herring, chicken liver, shrimp, egg yolk, oysters, butter.
Vitamin-E
Avocado, almonds, salmon, peas, corn oil, sunflower oil, milk.
Vitamin-K
Milk, eggs, beef, turkey, beef, corn oil, soy and safflower, oats, bran, whole flour, wheat germ, asparagus, broccoli, cabbage, lettuce, seaweed, potatoes, spinach, tomatoes, green beans, chickpeas, carrot apple, orange, strawberry, green tea.
Minerals
For its part minerals play essential roles for the individual, such as bone formation (calcium), promotes growth during childhood (zinc and iron), carry oxygen to the blood, assist in the functions of the muscles (potassium) and control the fluid retention (sodium).
Calcium
Beans, tomatoes, joys, tortilla, corn, cocoyol, tejocote, enriched pancakes, bran, bread box, sesame, almonds, Charal, dried shrimp, dried anchovy, sardines, milk, cheese, yogurt
Iron
Beans, beans, chickpeas, tomatoes, rye, pinole, corn tortillas, cocoyol, yellow plums, bread box, oysters, shrimp, sardines, chihuahua cheese, goat cheese, Panela, Cotija cheese, oatmeal, pre-cooked rice.
Potassium
Beans, beans, oats, corn Palomero, corn, tamarind, pineapple, banana, fruit bread, wheat bran, wheat germ, pistachios, sunflower seeds, almonds, sardines, halibut, trout.
Zinc
Peas, garlic, oats, corn inflation, bread, sesame, nut castilla, peanuts, oysters, carp, crab, sardines, squid, dried skimmed milk and cheese.
Clearly I have not mentioned every food on this list, but as you can see, the essential vitamins and minerals required for good health are spread across a wide range of different foods, and as it is essential to take each vitamin and mineral on a regular basis, we strongly suggest that when you shop, be diverse in your choice, keep the 80/20 in mind, if 80% of your buy is of fresh wholesome food you will almost certainly find all the vitamins and minerals in your basket. enjoy.
Simply Ayurveda
Devanāgarī: आयुर्वॆद, the 'science of life'
Devanāgarī: आयुर्वॆद, the 'science of life'
