Vitamins In Food
Vitamins in food are the best types of vitamins, but sometimes it’s hard to get enough of the vitamins that we need from food alone. In that case, it’s a good idea to take a vitamin supplement. Many experts believe that we absorb the vitamins in food better than those in supplements, however, so it is important to eat a balanced diet rich in vitamins whenever possible. In addition to absorbing the types of vitamins from food better, there may be micronutrients in foods that we are not even aware of, and we won’t get those from supplements.
Here are some common food sources of vitamins.
Vitamin B1 (thiamine)
We need thiamine for proper nerve functioning and for energy. Good food sources of thiamine include pork, ham, spinach, green peas, sunflower seeds, watermelon, tomato juice, and soymilk.
Vitamin B2 (riboflavin)
We need riboflavin for our eyesight, our skin, and for energy. Good food sources of riboflavin include milk, eggs, oysters, clams, liver, mushrooms, spinach, and broccoli.
Vitamin B3 (niacin)
We need niacin for our nervous system, digestive system, skin, and energy. Good food sources of niacin include beef, chicken, liver, tuna, shrimp, potatoes, spinach, and tomato juice.
Vitamin B5 (pantothenic acid)
We need pantothenic acid for energy. Good food sources of pantothenic acid include a wide variety of foods, so we need to eat a balanced diet.
We need vitamin B6 for amino acids and to produce red blood cells. Good food sources of vitamin B6 include chicken, potatoes, white rice, broccoli, acorn squash, bananas, watermelon, and tomato juice.
Vitamin B7 (biotin)
We need biotin for amino acids, energy, and to metabolize carbohydrates, proteins, and fats in foods. Good food sources of biotin include a wide variety of foods, so we need to eat a balanced diet.
Vitamin B9 (folate)
We need folate to form DNA and new cells. Good food sources of folate include legumes, spinach, broccoli, asparagus, green beans, okra, and tomato juice.
We need vitamin B12 for breaking down amino acids and nerve cell maintenance. Good food sources of vitamin B12 include a variety of meats, milk and eggs. Vegetarians should consider taking a B12 supplement.
We need vitamin C for breaking down amino acids, our immune system, and the absorption of iron. Good food sources of vitamin C include citrus fruits, red bell peppers, spinach, and broccoli.
We need vitamin D for the absorption of calcium. Good food sources of vitamin D include milk, eggs, and liver. We also get vitamin D from sunlight.
Types of Vitamins Supplements
If we can’t get all the types of vitamins we need from the vitamins in food, we should take a vitamin supplement. There are several types of vitamins supplements to choose from. There are supplements of each of the vitamins mentioned above, but there are also multivitamins that contain all of those vitamins in one pill. Multivitamins usually contain minerals, as well. A multivitamin pill is usually sufficient to give all of the vitamins in food that we are not getting from our diet, as long as eat a variety of healthy foods as well.
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