Foods rich in vitamins

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Overview

For a person to be healthy is necessary a balanced diet that includes all the essential nutrients, including vitamins.

For the body to function properly, vitamins are essential, and the best way to get them is to eat as natural foods as possible.

Consumption, since an early age, of nutritious food that contains all the necessary vitamins, helps form good eating habits throughout life.


Contents

1. Overview
2. Foods rich in vitamin A and beta-carotene
3. Foods rich in vitamin B
4. Foods rich in vitamin C
5. Foods rich in vitamin D
6. Foods rich in vitamin E


Foods rich in vitamin A and beta-carotene

Vitamin A is an essential vitamin required to view, to the transcription of genetic information, stimulating the immune system and healthy skin. Deficiency of vitamin A can lead to blindness and increases the risk of viral infections. However, this deficiency is more common in developing countries, which is a leading cause of blindness in children.

Excessive consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting and even hair loss. Daily dose of vitamin A is 5000 IU. Vitamin A is found in eggs, milk, tuna, liver, paprika, red pepper, sweet potatoes, carrots, dark leafy vegetables, pumpkin, lettuce, dried apricots and cantaloupe.

Beta-carotene is a carotenoid that gives the orange pigment to fruits and vegetables. It is a powerful antioxidant that prevents aging and protect against cancer. Beta-carotene is a fat soluble vitamin, so it must be followed by food consumption as olive oil, to speed absorption.

Beta-carotene is found in the composition of carrots, sweet potatoes, pumpkin, green leafy vegetables, apricots, watermelon yellow, cabbage, turnips, mustard, some spices (dried parsley, oregano, marjoram, sage, coriander, thyme) and lettuce .


Foods rich in vitamin B

Also known as thiamine, vitamin B1 supports nerve function and converts supports additional carbohydrates into fat. Vitamin B1 can be assimilated by eating lean pork, black beans, pinto beans, soybeans, peas, tofu, wheat germ, oatmeal and yeast.

Vitamin B2 or riboflavin protects the body from cancer and prevent anemia. It is found in soy milk, beef, lean pork meat, yogurt, eggs, green leafy vegetables, broccoli, asparagus and yeast.

Vitamin B3 or niacin protect against cardiovascular disease and lowers cholesterol. Poultry meat fat, fish, eggs, peas, mushrooms, broccoli, potatoes, peanuts, peanut butter, tofu and cheese are good sources of Vitamin B3.

Vitamin B6 is also known as pyridoxine. This helps lower the risk of heart disease, sustain a good mood and treat sleep disorders. B6 is found in bananas, sunflower seeds, broccoli, avocados, brown rice, oatmeal, animal products and yeast.

Vitamin B12 is important for the formation of red blood cells, the growth of new cells and maintaining healthy central nervous system. It can be assimilated by eating eggs, milk, yogurt, cheese, tuna, clams, oysters and lean meat.


Foods rich in vitamin C

Vitamin C is an essential nutrient necessary for developing and maintaining body scar tissue, blood vessels and cartilage. Vitamin C is needed to manufacture dopamine, and tyrosine peptide hormones. It is a powerful antioxidant that helps reduce oxidative stress and decreases the risk of cancer.

RDA for vitamin D is 60 mg. Vitamin C is necessary for immune function, wound healing, protection against cancer, is essential for heart health and helps reduce allergies and flu symptoms.

Excellent sources of vitamin C are citrus fruits, acai juice, pepper, strawberries, papaya, broccoli, Brussels sprouts, spinach, red and green bell peppers, guava, fresh thyme and parsley, green leafy vegetables, broccoli, cauliflower, kiwi and blueberries.


Foods rich in vitamin D

Vitamin D is an important vitamin indispensable to the body for proper absorption of calcium, bone development, cell growth control, normal neuromuscular function, optimal functioning of the immune system and reducing inflammation.

A deficiency of vitamin D can cause rickets, a disease in which bones do not develop properly. In addition, inadequate levels of vitamin D can weaken the immune system, increase the risk of developing cancer and can causes hair loss.

Excess vitamin D in the body triggers an excessive absorption of calcium, a condition that leads to increased risk of heart attack and kidney stones. RDA for vitamin D is 600 IU, and the threshold of toxicity is considered to be between 10,000 to 40,000 IU per day.

Vitamin D is fat soluble, which means that after the administration should ingest healthy fats to absorb better. It is found mainly in fish oils, fatty fish, liver, beef, cheese, egg yolk and some species of fungi.

Vitamin D is made naturally by the body through skin exposure to sunlight. In addition, vitamin D is added to the composition of many foods such as milk, orange juice, cod liver oil, grains, oysters, soy products, meat, eggs and mushrooms.


Foods rich in vitamin E

Vitamin E is in fact a group of eight fat-soluble vitamins, with a strong effect on the immune system that helps prevent oxidative stress effects on the body.

Adequate vitamin E helps protect against cardiovascular disease, cancer and age-related eye disorders (macular degeneration).

Instead, excess vitamin E can cause excessive bleeding or hemorrhage. Recommended sources of vitamin E are: chicken, fish, turkey, soy, almonds, walnuts, green leafy vegetables and wheat germ, sunflower seeds, pepper, almonds, peanuts, basil and oregano, dried apricots, pickled green olives, spinach, etc.

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