Wednesday, January 29, 2014

Vitamin Cheat Sheet

When it comes to healthy eating and balance diets, we need to make sure that we include a high amount of vitamins. What do vitamins actually do to our body? What are the benefits and what food source do they come from?

I have complied a list for you to use as a handy reference. The next time you’re preparing a yummy meal or going food shopping. You’ll have a good idea of which foods contains vitamins. Please note when cooking your food, it’s a myth that the vitamins will be ‘cook out’.

A (retinol) Supports vision, skin, bone and tooth growth, immunity and reproduction. Mango, Carrots, Butternut Squash, Pumpkin, Broccoli

B1 (Thiamin) Supports energy metabolism.  Watermelon, Tomato, Spinach, Soy Milk

B2 (Riboflavin) supports energy metabolism, normal vision and skin health. Spinach, Broccoli, Mushroom, Milk, egg, liver.

B3 (Niacin) Supports energy metabolism, skin health, nervous system and digestive system. Spinach, Potatoes, Tomato, Lean ground beef, Chicken breast, Tuna (canned in water), Liver.

B6 (Pyridoxine) Amino Acid and fatty acid metabolism, red blood cells production. Banana, Watermelon, Tomato, Potatoes, Broccoli, Spinach, Chicken breast, White Breast.

B12 Used in new cell synthesis helps break down fatty acids and amino acids, supports nerve cell maintenance. Milk, Beef, Chicken, Duck, Tuna, Fish, egg.

C (Ascorbic Acid) Used in new cell synthesis helps break down fatty acids and amino acids, support nerve cell maintenance. Mango, Orange, lemon, Grapefruit, Strawberry, Kiwi, Spinach, Broccoli, Red Bell Peppers, Snow Peas, Tomato.

D Promotes bone mineralization. Fortified Milk, Egg yolk, Liver, Fatty fish, Self-synthesis via sun.

E Antioxidant, regulation of oxidation reaction, support cell membrane stabilization. Polyunsaturated plant oils, Avocado, Tofu, Wheat, Sunflower seeds.

K Synthesis of blood-clotting protein regulates blood calcium. Spinach, Broccoli, Brussels sprouts, Leafy greens vegetables, Liver.

Folate Supports DNA synthesis and new cell formation. Tomato, Broccoli, Spinach, Asparagus, Okra, Green beans, Black eyed peas.

Biotin Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Widespread in foods.

Pantothenic Acid Supports energy metabolism. Widespread in foods.

Vitamins are very important to our bodies and we need them to keep us healthy. Follows this simple guide, to a healthier you.


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