Each vitamin is for the human body “brick”, with which various systems are built.
It is sometimes difficult to remember what foods are what vitamins. There is a full list of the main food sources of vitamins and minerals. Read and memorize a table, you can print out and hang on the fridge, so all your important data in a convenient form was always in front of your eyes, reports UkrMedia.
Food sources of vitamins from A to…
Each vitamin is for the human body “brick”, with which various systems are built, the “fuel” for the chemical reactions that occur in each cell. Vitamins are important for various categories of the population:
- Pregnant women
- The elderly
It is important to remember balance. The deficiency of vitamins (avitaminosis) or their complete absence (hypovitaminosis) can cause serious health problems, but an overdose this or any other useful material, primarily leads to an overabundance of vitamins in the body (hypervitaminosis) and nothing good is.
That is why you should be careful with the use of various vitamin supplements that are in stock can be found on the shelves of pharmacies. Daily intake of most vitamins is just a few grams, and we get it from the food – of course, provided a properly composed diet. For this you need to know what foods contain what vitamins.
Everyone knows from childhood that you need to eat carrots: high in vitamin A, which is useful for vision. But few people know that vitamin a is also one of the best substances and antioxidants. It contains the following products:
- Legumes, including soy
- The vegetables green and yellow colors, including parsley
- Garden fruits and berries – apricots, watermelons, grapes, melons, peaches, cherries, apples
- Wild fruits – the rose hips and sea buckthorn
- Fish oil
- Dairy products: milk, cheese, butter, sour cream and cheese
Daily allowance of vitamin A for children under three years of age is 0.3 mg, up to eight years – 0.4 mg. For adults the normal dose is 0.9 mg For women and 0.7 mg for pregnant ladies – 0,77 mg, and for nursing moms is 1.3 mg per day.
It should be noted that in plant sources, vitamin a is prevalent in the form of carotene, which is two-thirds of the daily value. In dairy products and fish oil contains retinol, which is one-third.
These vitamins are actively involved in most intracellular processes. Thanks to one of them in the body converts nutrients into energy, while others are involved in metabolic processes, and others promote the synthesis of nucleotides and cell division… the List is very long, the essence is the same: the b vitamins – very important for a person. But in what foods you can find them:
- Nutritional yeast
- Dairy products
- Green vegetables
- Legumes and soybeans
The average rate of consumption of b vitamins is about 2 mg per day for an adult. The exception is vitamin B3, which need 20 mg, B5 – 5 mg and B9 (folic acid), which is necessary for 400 mg.
Besides the well-known influence on the immune system, vitamin C (or ascorbic acid) is involved in the formation of collagen and, therefore, responsible for the elasticity and skin tone, conversion of tryptophan into serotonin – it provides us a good mood, as well as in the breakdown of cholesterol – which obviously makes our blood vessels healthier. Vitamin C enters the body of the following products:
- Black currant
- Green bell pepper
- Parsley, garlic and dill
- Sea buckthorn
Heat treatment destroys vitamin C, so it is most effective when used fresh ingredients. Daily value for children under three years of age is 15 mg for up to 8 years – 25 mg, and an adult shows up to 90 mg askorbinki per day, and women 75 mg.
Tip: a sufficient amount of vitamin C is very important for pregnant women. If you are planning a family or expecting a baby, be sure to check your table and see what foods what vitamins are contained in the menu.
Vitamin is synthesized in the human body under the influence of sunlight (i.e. ultraviolet radiation). Sounds very simple, but in fact, to date, about the seventh part of the world’s population are at risk of deficiency of vitamin D. in Fact it promotes the absorption of calcium and regulates the balance of calcium and phosphorus. Vitamin D takes active part in normalization of the nervous, cardiovascular and circulatory systems, and musculoskeletal system.
It’s one thing to receive it with food from different sources. And here’s what:
- Some types of algae
- Fish oil
- Dairy products – butter, cheese, etc.
- Wild mushrooms
- Nutritional yeast
The consumption rate is almost the same for all categories of people and amounts of 0.015 mg. For pregnant women and nursing mothers dose remains the same. But people over 70 can increase the daily intake of 0.02 mg.
If we talk about what foods what vitamins, not to mention the most important for children’s development in the womb (and for the function of procreation in General) vitamin E. In a table, you need to select the color brighter – especially to all those who have been long trying to have a baby. Perhaps the problems arise because of the deficiency in the diet of this vitamin.
In addition, it is useful for a strong immune system and overall body tone due to its immunomodulatory and antioxidant action. To it with food from the following products:
- Vegetable oils
- Of lettuce
Daily allowance of vitamin E for children is calculated by the formula of 0.5 mg per kilogram of body weight. But for adults the dose is stable and is up to 20 mg. tip: vitamin E is absorbed by the body in combination with vitamin A. Therefore include in the diet vegetable salads with butter, porridge with carrots, potatoes with vegetables, etc.
This vitamin is often overlooked, despite the fact that he plays a huge role for the health of connective tissues and kidneys, as well as normal metabolism. Vitamin K also ensures the correct interaction of vitamin D with calcium. It can be obtained from the following food sources:
- Different types of cabbage
- Leafy green vegetables – spinach, lettuce, etc.
- Cereals (especially wheat bran)
- Dairy products
- Olive oil
- Soy and soy derivatives
The daily rate for children up to eight years limited to 0,055 mg of vitamin K for adult men and women increases to 0.09 mg.
Micro and macro elements in food
It is worth remembering that for the normal functioning of the body is important not only vitamins, but also a number of other substances, which are called micro and macro (depending on daily consumption). Some of them in the past also belonged to the vitamins, but scientists have proven their position. Such substances include:
- Polyunsaturated fatty acid (formerly vitamin K) that are contained in vegetable oils, fish oils and nuts
- “Vitamins” B4, B8 and B10, the first can be found in spinach, cabbage, mushrooms and soy, and the other two in sufficient quantities synthesized by the body
With regard to such important elements as iron, copper, phosphorus, calcium, potassium, manganese, zinc, etc., then I must say that the varied menu will necessarily meet all of these substances, in their own way necessary for our body. Most importantly – responsibly and carefully approach the preparation of the diet, give preference to natural products of high quality, not to get a semi-fast food. And, of course, the fresher your food is, the healthier it is and the more rich variety of necessary elements.