Vitamins are essential organic compounds that are necessary for various physiological functions in the body. They are typically obtained through the diet, as the body either cannot synthesize them or cannot synthesize them in sufficient quantities. Here are some of the key vitamins and their food sources:
- Vitamin A: Found in foods such as carrots, sweet potatoes, spinach, kale, eggs, liver, and dairy products.
- Vitamin B1 (Thiamine): Found in foods such as whole grains, pork, nuts, seeds, legumes, and yeast.
- Vitamin B2 (Riboflavin): Found in foods such as dairy products, eggs, lean meats, green leafy vegetables, and whole grains.
- Vitamin B3 (Niacin): Found in foods such as meat, poultry, fish, whole grains, nuts, and legumes.
- Vitamin B5 (Pantothenic Acid): Found in foods such as meat, poultry, fish, whole grains, potatoes, tomatoes, and avocados.
- Vitamin B6 (Pyridoxine): Found in foods such as poultry, fish, organ meats, bananas, potatoes, and fortified cereals.
- Vitamin B7 (Biotin): Found in foods such as egg yolks, liver, nuts, seeds, salmon, and sweet potatoes.
- Vitamin B9 (Folate/Folic Acid): Found in foods such as leafy green vegetables, legumes, eggs, citrus fruits, and fortified grains.
- Vitamin B12 (Cobalamin): Found in foods such as meat, poultry, fish, dairy products, and fortified cereals.
- Vitamin C: Found in foods such as citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, broccoli, and tomatoes.
- Vitamin D: Found in foods such as fatty fish (salmon, mackerel, tuna), egg yolks, cheese, and fortified foods like milk and cereal. The body can also produce vitamin D when the skin is exposed to sunlight.
- Vitamin E: Found in foods such as nuts, seeds, vegetable oils (sunflower, safflower, wheat germ), and green leafy vegetables.
- Vitamin K: Found in foods such as leafy green vegetables (spinach, kale, broccoli), vegetable oils, and some fruits like kiwi and avocado.
These are just some examples of vitamins and their food sources. It’s important to maintain a balanced diet to ensure an adequate intake of all essential vitamins and nutrients.
