What Foods Have the Most Vitamins
Foods rich in minerals and vitamins have a positive effect on our health. Along with other nutrients like proteins, fats, and carbohydrates, vitamins nourish our body and keep it healthy.
5-Minute Crafts would like to tell you about the foods that are the highest in vitamins.
What are vitamins?
A vitamin is a molecule that plays an important role in the chemical reactions that take place in our body. Vitamins are usually not generated in the human body, so you can only get them through food.
There are 2 types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins are not stored by the body, and are eliminated in urine, so they need to be taken on a daily basis. Water-soluble vitamins include vitamin C and B vitamins. As for fat-soluble vitamins, they don’t immediately leave the body — their excess is stored in the liver or adipose tissue for later use. Fat-soluble vitamins are vitamins A, D, E, and K.
Essential vitamins, and what foods have them
- Vitamin A is found in salmon, beef liver, green leafy vegetables, broccoli, carrots, pumpkin, apricots, melons, and dairy products. This vitamin helps the heart, liver, lungs, and reproductive system work properly. It also has a positive effect on vision and the immune system.
- Vitamin B is a whole group of vitamins. There are 8 of them: B1, B2, B3, B5, B6, B7, B9, and B12. They are found in foods like cheese, meat, fish, poultry, eggs, seeds, legumes, nuts, and whole grains. B vitamins help convert carbohydrates, fats, and proteins into energy. Statistically, about 15% of people are deficient in vitamin B12 (most often these people are vegans or vegetarians).
- Vitamin C is known for its immune-boosting properties. It also increases iron absorption from plant-based foods, protects our cells from the damage of free radicals, and contributes to collagen production. Vitamin C is found in citrus fruits, bell peppers, kiwi fruit, strawberries, broccoli, Brussels sprouts, tomatoes, and potatoes.
- Vitamin D is produced by our body in response to exposure to sunlight. It can also be obtained from foods or supplements. Vitamin D is essential for maintaining healthy bones and teeth, and it also protects us from certain diseases. Vitamin D is found in salmon, tuna, mackerel, egg yolks, beef liver, mushrooms, and fortified dairy products.
- Vitamin E makes our immune system stronger, protects cells from free radicals, and helps prevent blood clots. Vitamin E can be obtained from foods like sunflower and peanut oils, hazelnuts, almonds, spinach, and avocados.
- Vitamin K is found throughout the body including in the liver, brain, pancreas, bones, and even the heart. Green leafy vegetables, cabbage, broccoli, spinach, and kiwi contain this vitamin. Meat, cheese, eggs, and vegetable oils are also rich in vitamin K.