Vitamins are essential for the normal functioning of our body, as they play a vital role in cell functions, growth, and development. Vitamins can be grouped into two types: water soluble vitamins and fat soluble vitamins. Out of the 13 essential vitamins, four vitamins, namely, vitamins A, D, E and K, are fat soluble vitamins, while the other 9 vitamins, including vitamins C and the B vitamins, are water soluble vitamins. Fat soluble vitamins can be stored in the fatty tissues, whereas water soluble vitamins except B12 are flushed out of the body through and should be replenished regularly.
One has to include a variety of foods in his/her diet in order to obtain all essential vitamins, as there is no single food that can provide all the vitamins to the body.
Many people have the misconception that they can fulfill their vitamin requirement through supplements or pills. However, many food sources of vitamins are available and by including such food groups in a balanced way, one can easily meet the daily requirement of most of the vitamins. There are several natural sources of vitamins are available. Given below is a list of all the vitamins and their natural sources.
What are natural food sources of vitamins?
Here is a list of some of the best natural sources of vitamins. A diet that includes most of these fruits, vegetables, meats, and dairy products will ensure that you get your daily vitamin requirement, without the need to supplements.
Vitamin A
Vitamin A plays a vital role in bone growth, vision and cell division. It promotes good vision and helps to maintain healthy bones, teeth, skin, and soft tissues. Sources of Vitamin A include both animal and plant sources.
Animal sources include the following:
Beef
Eggs
Chicken
Fish
Seafood
Fruits and vegetables are good plant sources. Some of the fruits that are high in vitamin A include:
Apple
Apricots
Oranges
Mangos
Cantaloupe
Watermelon
Kiwis
Plums
Peaches
Blackberries
Some of the vegetables that are high in vitamin A are
Greens
Carrots
Spinach
Collards
Pumpkin
Peas
Broccoli
Tomato
Turnip
Escarole
Wheat germ
Dairy products such as cheese, milk, and yogurt are also good natural sources of vitamin A.
Vitamin B Group
Vitamin B complex includes B 1 or thiamine, B2 or riboflavin, B3 or nicotinic acid, B6 or pyridoximine, B12 or cobalamin, and folate folic acid. Vitamin B complex helps in cell repair, digestion, and metabolism, and boosts the immune system. Some of the best food sources of vitamin B include:
Asparagus
Bananas
Broccoli
Dates
Dairy products
Fish
Figs
Nuts
Seeds
Spinach
Pulses
Potatoes
Vitamin C
Vitamin C is vital for growth and it boosts the immune system, thereby preventing many ailments such as high cholesterol, high blood pressure, malabsorption of iron, etc. We already know that citrus fruits are rich in vitamin C; however, apart from citrus fruits, other foods that are high in vitamin C include:
Broccoli
Spinach
Green pepper
Peas
Potatoes
Lemons
Strawberries
Pears
Lime
Chicken
Seafood
Pork
Vitamin D
Vitamin D is vital for healthy bones and teeth. It helps to absorb calcium and maintain the level of calcium and phosphorus. Sun is the best source for vitamin D. However, several food sources are also available. Some of the best food sources of Vitamin D include:
Breakfast cereals like corn flakes
Mashed potatoes
Dairy products
Dark green leafy vegetables
Milk
Yogurt
Ice cream
Organ meats such as liver, kidneys
Eggs
Mackerel
Salmon
Vitamin E
Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in vitamin E include:
Avocado
Tomato
Watercress
Brussels sprouts
Spinach
Berries
Salmon
Whole grain products
Nuts
Olive oil
Sunflower oil
Mackerel
Vitamin K
Vitamin K plays a vital role in the blood clotting process in the body and helps to maintain strong bones. The best food sources of Vitamin K include:
Meat
Liver
Egg yolk
Whole grain
Vegetables like
Brussels sprouts
Celery
Parsley
Iceberg lettuce
Peas
Asparagus
Cabbage
Cucumbers
Broccoli
Soybean
Vitamin P
Vitamin P, also known as bioflavonoids, helps in blood circulation by strengthening the capillaries. People whose diet includes fruits and vegetables, automatically can fulfill vitamin P requirement, as brightly colored fruits and vegetables are good sources of vitamin P. The best food sources of vitamin P include:
Fruits such as oranges, lemons, lime, tangerines, mangos, grapefruit, cherries, blackberries, and plums
Vegetables such as carrots, tomatoes, green pepper, broccoli, onions
Red wine
Buckwheat
Garlic
Herbs like milk thistle, pine bark, and yarrow
Apart from these natural sources of vitamins, dietary supplements help to fulfill the vitamin requirements, if the food that you eat does not supply the required amount of vitamins. It is best to consult a doctor to find out if you are suffering from any vitamin deficiency. Based on the doctor’s advice, you can then either improve your diet or consume appropriate supplements.
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