2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
To stay healthy, your body needs a range of essential nutrients, ranging from antioxidants to fight diseases to vitamins to support the immune system. Although you can get many of these nutrients from pharmaceutical supplements, almost all of them vitamins can be found in foodsthat you eat and should eat every day.
Do you want to get vitamins and minerals naturally? See then what foods you need to eat to get each vitamin.
Vitamin A
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Why you need: The vitamin A family plays a key role in immunity, reproductive health and especially vision. Vitamins A, which include beta-carotene, play a key role in the proper functioning of the retina, cornea and eye membranes.
How to get it: The highest concentration of vitamin A is found in sweet potatoes. Only a medium-sized baked sweet potato contains 91% of the recommended daily allowance of vitamin A. Beef liver, spinach, fish, milk, eggs and carrots are also good sources.
Vitamin B6
Why you need: Vitamin B6 is a general term for six different compounds that have similar effects on the body. These compounds metabolize food, help form hemoglobin (part of the red blood cells), stabilize blood sugar and form antibodies that fight disease.
How to get it: Veal liver is the richest meat source of this vitamin. 100 grams of it contains 72% of the recommended daily intake. Chickpeas are important for vegetarians. One cup of canned chickpeas contains 55% of the recommended daily intake of B6.
Vitamin B12
Why you need it: Vitamin B12 is vital for healthy nervous system function and the formation of DNA and red blood cells. It helps prevent anemia - a condition of the blood that causes fatigue and weakness.
How to get it: Cooked mussels have the highest concentration of vitamin B12 - 112% of the required daily dose is found in only 100 grams of seafood.
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Vitamin C
Why you need: Vitamin C is an important antioxidant and is also a necessary ingredient in several key bodily processes such as protein metabolism and neurotransmitter synthesis.
How to get it: Most people think of citrus fruits when it comes to vitamin C. But sweet red peppers actually contain more vitamin than any other food. From 100 grams of peppers you can get 74% of the required daily intake of the vitamin.
Vitamin K
Vitamin K is a crucial ingredient in blood clotting or clotting. Without it, your body will not be able to stop bleeding when you rub or cut yourself.
How to get it: Green leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale is the richest source of the vitamin, followed by spinach and beets.
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