Good Food Health Vitamin Intake
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| Good Food Health Vitamin Intake |
GEOGLE | Maintaining good health through a balanced diet involves ensuring adequate intake of various vitamins. Here are some key vitamins and their food sources to support overall health:
1. Vitamin A:
- Food Sources: Carrots, sweet potatoes, spinach, kale, butternut squash, liver, and fish oils.
2. Vitamin B complex (B1, B2, B3, B5, B6, B7, B9, B12):
- Food Sources: Whole grains, legumes, meat (poultry, fish, lean red meat), eggs, dairy products, leafy green vegetables, nuts, and seeds.
3. Vitamin C:
- Food Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries), kiwi fruit, bell peppers, tomatoes, and leafy green vegetables.
4. Vitamin D:
- Food Sources: Fatty fish (salmon, mackerel, sardines), fortified dairy products (milk, yogurt, cheese), fortified plant-based milk alternatives, and egg yolks. The body can also produce vitamin D through exposure to sunlight.
5. Vitamin E:
- Food Sources: Nuts (almonds, sunflower seeds, hazelnuts), vegetable oils (wheat germ oil, sunflower oil, safflower oil), leafy green vegetables, and avocado.
6. Vitamin K:
- Food Sources: Leafy green vegetables (kale, spinach, broccoli), Brussels sprouts, cabbage, and fermented foods like sauerkraut and natto.
7. Vitamin B12:
- Food Sources: Animal-based foods such as meat, fish, poultry, eggs, and dairy products. Fortified foods and supplements are options for vegetarians and vegans.
8. Folate (Vitamin B9):
- Food Sources: Leafy green vegetables, legumes (chickpeas, lentils), asparagus, broccoli, citrus fruits, and fortified grains.
Remember that a well-rounded, varied diet is essential for meeting vitamin needs. It's generally best to obtain vitamins from whole foods rather than relying solely on supplements. If you have specific dietary concerns or restrictions, it may be helpful to consult with a healthcare professional or registered dietitian to ensure you are meeting your nutritional needs.
