In order to get all the vitamins you need and avoid deficiencies, it’s very important to follow a balanced diet that’s high in fruits and vegetables.
In the endless pursuit of being healthy through nutrition, it’s important to analyze the most vitamin-filled foods. There are many multivitamins on the market, so you should get your daily requirements from food, except in certain cases.
The Importance of Vitamins
Vitamins are inorganic substances without calories that work as co-enzymes in the body’s chemical processes. They are essential to the functioning of several organs. The body naturally synthesizes some of the vitamins you need. However, since this is not enough, your body can get the rest of the vitamins it needs through food.
Although all foods contain vitamins, not a single food contains them all, and some foods are richer in some vitamins than in others. There are 13 known vitamins to date: A, B complex (B1, B2, B3, B5, B6, B8, B9, B12), C, D, E, and K. A person’s daily requirement depends on their age, gender, and condition. Avitaminosis, hypervitaminosis, and hypovitaminosis are the given names of the body’s vitamin imbalances.
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Some Comments on Vitamin Intake
Taking vitamins, minerals, and other dietary supplements has become a trend. This somewhat is due to people being obsessed about looking young and beautiful.
- The truth is that taking extra vitamins doesn’t accomplish that. On the contrary, it can be harmful.
- For example, taking too much vitamin C can decrease the body’s copper levels and also cause stomach aches and kidney stones.
The Most Vitamin-Filled Foods
It’s considered to be a great antioxidant and is good for your eyes.
- Liver contains the most vitamin A, followed by carrots, turnip greens, and spinach.
- Glass eel, butter, and cream also have a lot of vitamin A.
B vitamins help the cellular metabolism and turn carbohydrates into energy.
- All kinds of meat (including offal) and dairy products contain a lot of B vitamins.
- They are followed by legumes, grains, and dried fruits and nuts.
- Vegans should bear in mind that vegetables don’t have vitamin B12, so it’s a good to take other supplements like brewer’s yeast and wheat germ.
This is most popular vitamin that’s a great antioxidant and facilitates the production of collagen, healing wounds, and respiratory processes, among many other benefits.
- Fruits and vegetables have the most vitamin C, especially kiwi, redcurrant, and citrus fruits.
- Peppers, broccoli, cabbage, and spinach are also high in vitamin C.
- Likewise, foods of animal origin such as milk and liver.
It’s also known as the “sunshine vitamin”. It keeps your skeletal system healthy since it helps your body absorb calcium.
Sunbathing is the best way to get it because the body processes it and produces it.
As for foods:
- Fish, especially oily fish (salmon, sardines, tuna, etc.), and their oils have a lot of vitamin D. Plus, cod liver oil has the most vitamin D.
- This vitamin has been added to many products, such as milk and cereals.
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It’s known to help with sexual reproduction processes. It’s an antioxidant, strengthens muscles, contributes to the good use of vitamin K, and protects vitamin A.
- Oily fish, seafood, and eggs are high in vitamin E.
- Green leafy vegetables are the richest in vitamin E, as well as cold-pressed vegetable oils (especially wheat germ oil).
- It’s also found in almonds, hazelnuts, and sunflower seeds.
This vitamin plays a key role in prevent blood clots. The body assimilates vitamin K in the intestines. This vitamin also participates in bone synthesis and prevents heart problems.
- It’s mainly found in vegetables such as kale, spinach, turnip greens, parsley, and Swiss chard.
- Liver, fish, beef, eggs, and cereals are also rich in vitamin K.
Knowing which are the most vitamin-filled foods can prevent deficiencies that may cause many health problems.