Which vitamins?



Where are all those vitamins and minerals everyone keeps talking about actually hidden?

Here’s a guide to which foods contain which vitamins. You will see that most are contained in natural food sources without too many listings here with ingredients you can’t pronounce, or processed into unrecognizable versions of their original forms. Funny that – maybe there is something in this eating real, whole food…!

Vitamin A – promotes vision in dim light, mucous membranes, bones, teeth and skin.

Found in: carrots, pumpkin, sweet potatoes, spinach, butternut squash, cantaloupe, mangoes, apricots, broccoli, watermelon and tuna.

 

Vitamins B – keeps carbohydrate metabolism and nervous system in good condition.

Found in: peanuts, legumes, watermelon, oranges, brown rice, oatmeal and eggs.


Riboflavin – takes care of the skin and fat, protein and carbohydrate metabolism.

Found in: milk, avocadoes, tangerines, prunes, asparagus, broccoli, mushrooms, salmon and turkey.


Niacin – promotes the effective use of oxygen by our cells, fat, protein and carbohydrate metabolism and the nervous system.

Found in: peanut butter, legumes, soybeans, whole-grain cereals, broccoli, asparagus, baked potatoes and fish.


Vitamin B6 – protein metabolism.

Found in: soybeans, avocadoes, lima beans, bananas, cauliflower, green peppers, potatoes, spinach, raisins and fish.


Folate – is the same as folic acid, which is good for red blood cell tissue growth and repair.

Found in: legumes, mushrooms, oranges, asparagus, broccoli, spinach, bananas, strawberries, cantaloupe and tuna.


Vitamin B12 – promotes new tissue growth, red blood cells, the nervous system and the skin.

Found in: eggs, salmon, swordfish, tuna, clams, crab, mussels and oysters.


Biotin – metabolizes fat, protein and carbohydrates.

Found in: peanut butter, oatmeal, nuts, cauliflower, legumes and eggs.


Pantothenic Acid – aids in the metabolism of fat, protein and carbohydrates.

Found in: whole-grain cereals, mushrooms, avocadoes, broccoli, peanuts, cashews, lentils, soybeans, eggs and fish.

 

Vitamin C – builds collagen, healthy gums, teeth and blood vessels.

Found in: oranges, grapefruit, bell peppers, strawberries, tomatoes, spinach, cabbage, melons, broccoli, kiwi, raspberries and blueberries.


Vitamin D – good for calcium absorption, bones and teeth.

Found in: sunlight, cereals, eggs, milk, butter, tuna and salmon.


Vitamin E – protects cells from damage.

Found in: nut and vegetable oils, mangoes, blackberries, apples, broccoli, peanuts and spinach.


Vitamin K – prevents blood clotting.

Found in: spinach, broccoli, brussels sprouts, cabbage, parsley, carrots, avocadoes, tomatoes, eggs and dairy.


Calcium – builds strong bones and teeth, muscles and nerves and prevents blood from clotting.

Found in: broccoli, green beans, almonds, turnip greens, orange juice, milk, cheese, yogurt, salmon and sardines with bones.


Chloride - aids in digestion, it works with sodium to maintain fluid balance.

Found in: table salt.


Chromium – assists in metabolism of carbohydrates.

Found in: whole grains, broccoli, grape juice, orange juice and black pepper.


Copper – good for the blood cells and connective tissues.

Found in: nuts, cherries, cocoa, mushrooms, gelatine, legumes, oysters, shellfish, fish and eggs.


Fluoride – protects the tooth enamel.

Found in: tea and fish.


Iodine – promotes thyroid function.

Found in: spinach, iodized salt, lobster, shrimp, oysters and milk.


Iron – brings oxygen in the blood and is good for metabolizing energy.

Found in: asparagus, spinach, pumpkin seeds, soybeans, tofu and clams.


Magnesium – protects the bones, nerve and muscle function.

Found in: molasses, nuts, spinach, pumpkin seeds, baked potatoes, broccoli, bananas, seafood and dairy.


Manganese – good for the bones, connective tissues and fat and carbohydrate metabolism.

Found in: nuts, legumes, tea, dried fruits, spinach and green leafy vegetables.


Molybdenum – helps in nitrogen metabolism.

Found in: legumes, whole-grain cereals and dairy.


Phosphorus – metabolizes energy, it works with calcium for healthy bones and teeth.

Found in: cereals, fish, eggs and dairy.


Potassium – keeps acids balanced, works with sodium to maintain fluid balance.

Found in: baked potatoes, avocadoes, dried fruit, yogurt, cantaloupe, spinach, bananas, mushrooms and tomatoes.


Selenium – works with vitamin E to protect cells and body tissue.

Found in: whole grain cereals, mushrooms, Brazil nuts, dairy, fish and shellfish.


Sodium – keeps the fluid balance and the nervous system in good condition.

Found in: salt, soy sauce and seasonings.


Zinc – aids in wound healing, growth, appetite and sperm production.

Found in: lima beans, legumes, nuts, oysters, seafood and dairy.

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