Vitamin A
Vitamin A is a fat-soluble nutrient. It prevents night blindness, and keep hair and nails healthy.It forms and maintain healthy teeth, bones, soft tissues, and skin. This vitamin can also help to get rid off bacterial and viral infections.
Vitamin A rich foods :
sweet potatoes
carrots
spinach, kale, and collard greens
cantaloupe
apricots
winter squash
Some spices are also high in this nutrient, including paprika, red pepper, cayenne, and chili powder.
Vitamin B
Vitamins B6, B12, and folic acid (B9) all assist proper nerve function, the synthesis of DNA, and the formation of red blood cells. It is important for metabolism, also helps in maintaining brain function and prevents anemia.
Vitamins B6 and B12 rich foods :
meat
poultry
fish
seafood including mussels and oysters
eggs
milk
Folic acid rich foods :
leafy green vegetables
poultry
certain fruit juices, including orange and grapefruit
Vitamin C
It is also known as ascorbic acid. Vitamin C improves iron absorption and is a powerful antioxidant that protects the health of cells. It’s also important in promoting healthy teeth and gums, healing wounds, and helping the body resist infection.
Vitamin C rich foods :
papaya
citrus fruits
strawberries
bell peppers
broccoli
Brussels sprouts
dark leafy greens like kale, mustard greens, and chard
Vitamin D
Vitamin D is a unique vitamin because it can also be created by the body from sunlight. It’s critical for bone health, immune system health, and calcium absorption. According to the National Cancer Institute (NCI), this vitamin is also associated with a possible decreased risk of colorectal cancer. However, whether it helps reduce risks of other cancers remains unclear.
Vitamin D rich foods :
some seafood such as salmon, herring, catfish, oysters, trout
milk
eggs
shiitake mushrooms
Vitamin E
Like vitamin C, vitamin E is a powerful antioxidant that protects cells from damage, helps the body use vitamin K, and repairs muscle cells. Studies on vitamin E and cancer have produced mixed results. However, the American Cancer Society says that recent research shows vitamin E found in corn, soybean, and canola oils may have cancer-fighting properties.
Vitamin E rich foods :
sunflower seeds and almonds
spinach, Swiss chard, turnip greens
bell peppers
asparagus
Vitamin K
Vitamin K helps in the formation of blood clots. Without it, one could bleed to death from a simple cut. In older adults this fat-soluble vitamin also helps in maintaining bone strength.
Vitamin K rich foods :
kale, spinach, collard greens, Swiss chard, turnip greens, mustard greens
Brussels sprouts, asparagus
parsley
romaine lettuce
broccoli
Source : http://www.healthline.com/health-slideshow/foods-nutrition-vitamins-a-b-c-d-e-k#2
Vitamin A is a fat-soluble nutrient. It prevents night blindness, and keep hair and nails healthy.It forms and maintain healthy teeth, bones, soft tissues, and skin. This vitamin can also help to get rid off bacterial and viral infections.
Vitamin A rich foods :
sweet potatoes
carrots
spinach, kale, and collard greens
cantaloupe
apricots
winter squash
Some spices are also high in this nutrient, including paprika, red pepper, cayenne, and chili powder.
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Vitamins B6, B12, and folic acid (B9) all assist proper nerve function, the synthesis of DNA, and the formation of red blood cells. It is important for metabolism, also helps in maintaining brain function and prevents anemia.
Vitamins B6 and B12 rich foods :
meat
poultry
fish
seafood including mussels and oysters
eggs
milk
Folic acid rich foods :
leafy green vegetables
poultry
certain fruit juices, including orange and grapefruit
Vitamin C
It is also known as ascorbic acid. Vitamin C improves iron absorption and is a powerful antioxidant that protects the health of cells. It’s also important in promoting healthy teeth and gums, healing wounds, and helping the body resist infection.
Vitamin C rich foods :
papaya
citrus fruits
strawberries
bell peppers
broccoli
Brussels sprouts
dark leafy greens like kale, mustard greens, and chard
Vitamin D
Vitamin D is a unique vitamin because it can also be created by the body from sunlight. It’s critical for bone health, immune system health, and calcium absorption. According to the National Cancer Institute (NCI), this vitamin is also associated with a possible decreased risk of colorectal cancer. However, whether it helps reduce risks of other cancers remains unclear.
Vitamin D rich foods :
some seafood such as salmon, herring, catfish, oysters, trout
milk
eggs
shiitake mushrooms
Vitamin E
Like vitamin C, vitamin E is a powerful antioxidant that protects cells from damage, helps the body use vitamin K, and repairs muscle cells. Studies on vitamin E and cancer have produced mixed results. However, the American Cancer Society says that recent research shows vitamin E found in corn, soybean, and canola oils may have cancer-fighting properties.
Vitamin E rich foods :
sunflower seeds and almonds
spinach, Swiss chard, turnip greens
bell peppers
asparagus
Vitamin K
Vitamin K helps in the formation of blood clots. Without it, one could bleed to death from a simple cut. In older adults this fat-soluble vitamin also helps in maintaining bone strength.
Vitamin K rich foods :
kale, spinach, collard greens, Swiss chard, turnip greens, mustard greens
Brussels sprouts, asparagus
parsley
romaine lettuce
broccoli
Source : http://www.healthline.com/health-slideshow/foods-nutrition-vitamins-a-b-c-d-e-k#2
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