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| Natural Vitamin Sources |
GEOGLE | Obtaining vitamins from natural food sources is generally recommended as they come bundled with other beneficial nutrients and are typically well-absorbed by the body. Here are some examples of natural food sources for various vitamins:
1. Vitamin A:
- Sources: Sweet potatoes, carrots, spinach, kale, butternut squash, apricots, liver, and fish oils.
2. B Vitamins:
- Vitamin B1 (Thiamin): Whole grains, pork, nuts, and seeds.
- Vitamin B2 (Riboflavin): Dairy products, lean meats, eggs, legumes, and leafy green vegetables.
- Vitamin B3 (Niacin): Meat, poultry, fish, whole grains, legumes, and nuts.
- Vitamin B5 (Pantothenic Acid): Meat, poultry, fish, dairy products, whole grains, legumes, and vegetables.
- Vitamin B6 (Pyridoxine): Meat, fish, poultry, potatoes, bananas, and fortified cereals.
- Vitamin B7 (Biotin): Eggs, nuts, seeds, organ meats, sweet potatoes, and certain fruits and vegetables.
- Vitamin B9 (Folate): Leafy green vegetables, legumes, fortified grains, citrus fruits, and liver.
- Vitamin B12 (Cobalamin): Animal-based foods like meat, fish, poultry, eggs, and dairy products. Fortified foods and supplements for vegetarians and vegans.
3. Vitamin C:
- Sources: Citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi fruit, bell peppers, tomatoes, and leafy green vegetables.
4. Vitamin D:
- 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:
- Sources: Nuts (almonds, sunflower seeds, hazelnuts), vegetable oils (wheat germ oil, sunflower oil, safflower oil), leafy green vegetables, and avocado.
6. Vitamin K:
- Sources: Leafy green vegetables (kale, spinach, broccoli), Brussels sprouts, cabbage, and fermented foods like sauerkraut and natto.
7. Minerals:
- Good food sources for various minerals include:
- Calcium: Dairy products, leafy green vegetables, fortified plant-based milk alternatives.
- Iron: Red meat, poultry, fish, legumes, fortified grains.
- Zinc: Shellfish, meat, poultry, nuts, seeds, whole grains.
- Magnesium: Leafy green vegetables, nuts, seeds, whole grains, legumes.
- Potassium: Bananas, potatoes, tomatoes, leafy green vegetables, beans.
- Selenium: Brazil nuts, seafood, meat, poultry, whole grains.
Remember, these are just a few examples, and there are many other natural food sources for vitamins and minerals. A well-rounded, varied diet consisting of whole foods is the best way to obtain a wide range of nutrients for overall health and well-being.
