Vitamin Rich Diet and Its Benefits! - Dietician For Health
Vitamins rich diet

Vitamin Rich Diet and Its Benefits!

Vitamins are the vital compounds, which are organic in nature, needed in limited quantities in all the organisms. All the organisms have different vitamin requirement. Mostly vitamins are coming from food or they can be supplemented by dietary supplement. Explore more on the best vitamins diet.

Vitamins are essential for normal function of our body. They play important role in growth vitality health general wellbeing and prevention and cure of many health problems. Vitamins are divided into two major categories water-soluble and fat-soluble and there are 13 types of Vitamins required by the Human body. Vitamin A D E and K are fat-soluble and B and C Vitamins are water-soluble. The body can synthesize vitamin D and K naturally. People who are vegetarian are generally deficient in Vitamin B12 and take B12 supplements. Read more the sources of vitamins for vegetarian.

Vitamin and its Types

Water Soluble-  As the name suggests can be dissolved easily in water and excreted from the body through the urinary output. Since the water-soluble vitamins are not readily stored, there consistent daily consumption in the required amount is important.

Fat Soluble-  These type of vitamins get absorbed through the intestinal tract with the help of fat. These vitamins are more likely to accumulate in the body and may cause hypervitaminosis if taken in larger quantity.

Vitamin A

It’s important for eye health, reproductive functions, and normal cell division scientifically known as beta-carotene, a precursor to vitamin A helps as antioxidant. Vitamin A is found in milk products organ meats and fish oil. Beta-carotene is found in colorful vegetables, such as carrot, broccoli, spinach, and sweet potato.

Vitamin B complex

Vitamin B-1 (Thiamin)

It is important for nerves and functions. Good source of this vitamin are eggs, peas, dried milk, organ meat, lean meat, whole grain, nuts and seeds, and legumes.

Vitamin B-2 (Riboflavin)

It helps in the production of red blood cells (RBC).

Vitamin B-3 (Niacin)

It helps control cholesterol, maintain healthy skin and processing of alcohol in the body. Sources are nuts, eggs, potato, poultry, avocado, lean meat, and seafood.

Vitamin B-5 (Pantothenic acid)

Converting fat to energy and synthesizing cholesterol in the body. Sources are leafy greens, broccoli, and vegetables of the cabbage family, eggs, milk, potato, poultry, avocado, mushroom, legume, and lentils.

Vitamin B-6 (Pyridoxine)

Production of hormones and processing amino acids. Sources are nuts, meat, poultry, banana, avocado, legumes, and whole grains.

Vitamin B-12

It is important for DNA replication and nerve cell regulation. Sources are meat, eggs, poultry, shellfish, organ meat, milk, and milk products. Know more about Vitamin B12 and its deficiency.

Vitamin C (Ascorbic Acid)

Known as the best antioxidant and helps in wound healing. It helps the body to absorb iron. Sources are broccoli, spinach, cabbage, potato, tomato, cauliflower, citrus food etc.

Vitamin D

It helps the body to absorb calcium for the healthy bones and teeth. The body can synthesize vitamin D (see why deficiency of Vitamin D make us obese) after exposure to sunshine. Its sources are fortified cereals, fish liver oils, fatty fish such as salmon and mackerel etc. and fortified milk and dairy products. Check more facts on Vitamins D.

Vitamin E

It is a good antioxidant and helps in repair damage caused by free radicals. Sources are avocado, seeds and nuts, papaya, mango, wheat germ and wheat germ oil, margarine, dark green vegetables.

Vitamin K

It is responsible for clotting of blood. Sources are cabbage, cereals, cauliflower, fish, liver, beef, eggs, dark leafy vegetables, and dark green vegetables. Read why vitamin k is important in our diet?

Biotin

Sources are milk nuts, pork, yeast, cereal, egg yolk, legumes, chocolate, and organ meats.

Folate Sources

Beets, lentils, wheat germ peanut butter, brewer’s yeast, broccoli, orange and orange juice, dried beans, green and leafy vegetables.

Check here: which vitamins helps in weight loss!

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