Source of Vitamins for health with all natural complete diets

Source of Vitamins

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Vitamin A

There are many source of vitamins with Important for vision, reproductive function, and normal cell reproduction. Beta-carotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is found in milk products, organ meats, and fish oils. Beta-carotene is found in colorful vegetables, such as carrots, broccoli, spinach, and sweet potatoes.

Vitamin A Sources:

  • Egg yolk
  • Dark-colored fruit
  • Dark leafy vegetables
  • Liver, beef, and fish
  • Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Vitamin B

Vitamin B-1 (Thiamin) processes carbohydrates into energy and is necessary for nerve cell function. Breads and cereals are often fortified with thiamin, though it is also found in whole grains, fish, lean meats, and dried beans.

Thiamine (vitamin B1) Sources:

  • Egg
  • Peas
  • Dried milk
  • Lean meats
  • Organ meats
  • Whole grains
  • Nuts and seeds
  • Legumes (dried beans)
  • Enriched bread and flourVitamin B-2 (Riboflavin) – Helps the production of red blood cells and is important for growth.Vitamin B-3 (niacin) – Helps control cholesterol, processes alcohol, maintains healthy skin, and converts carbohydrates to energy.

    Niacin (vitamin B3) Sources:

    • Nuts
    • Eggs
    • Potato
    • Poultry
    • Avocado
    • Legumes
    • Lean meats
    • Fish (tuna and salt-water fish)
    • Enriched breads and fortified cerealsVitamin B-5 (pantothenic acid) serves several bodily functions, such as converting fats to energy and synthesizing cholesterol.Pantothenic acid (vitamin B5) Sources:
      • Milk
      • Eggs
      • Poultry
      • Avocado
      • Mushroom
      • Organ meats
      • Legumes and lentils
      • Whole-grain cereals
      • White and sweet potatoes
      • Broccoli, kale, and other vegetables in the cabbage familyVitamin B-6 (pyridoxine) is important in the production of hormones such as serotonin, dopamine, and melatonin, as well as for processing amino acids.Pyroxidine (vitamin B6) Sources:
        • Nuts
        • Meat
        • Poultry
        • Banana
        • Avocado
        • Legumes (dried beans)
        • Whole grains (milling and processing removes a lot of this vitamin)

          Vitamin C

          Important in wound healing and acts as an antioxidant. It also helps the body absorb iron. It’s found in citrus fruits, potatoes, and greens.

          Vitamin C Sources:

          • Broccoli
          • Spinach
          • Cabbage
          • Potatoes
          • Tomatoes
          • Cauliflower
          • Citrus fruits
          • Strawberries
          • Tomato juice
          • Brussels sprouts

          Vitamin D

          Helps the body absorb calcium, which creates healthy bones and teeth. The body can synthesize Vitamin D after exposure to sunshine, but it can also be found in fortified milk products and cereals, as well as in fish.

          Vitamin D Sources:

          • Fortified cereals
          • Fish liver oils (cod’s liver oil)
          • Fortified milk and dairy products (cheese, yogurt, butter, and cream)
          • Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)

          Vitamin E

          Helps to combat free radicals, which can damage our cells. It’s found in nuts and seeds, green leafy vegetables, corn, asparagus, and wheat germ.

          Vitamin E Sources:

          • Avocado
          • Seeds and nuts
          • Papaya and mango
          • Wheat germ and wheat germ oil
          • Oils (safflower, corn, and sunflower)
          • Margarine (made from safflower, corn, and sunflower oil)
          • Dark green vegetables (spinach, broccoli, asparagus, turnip greens)

          Vitamin K

          What makes the blot clot. While our bodies produce some Vitamin K, it can also be found in vegetables like cauliflower and cabbage.

          Vitamin K Sources:

          • Cabbage
          • Cereals
          • Cauliflower
          • Fish, liver, beef, eggs
          • Dark leafy vegetables (spinach, kale, collards, turnip greens)
          • Dark green vegetables (broccoli, Brussels sprouts, asparagus)

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