We all know how vitamins are necessary for the health of our organism. However, life in the modern world is filled with stress and tiredness, constant care, chaotic life schedule, lack of sleep and vitamin intake is often neglected. We intake vitamins through the food we eat so there are varied delicious sources of vitamins.
Due to the lack of time we often resort to “unhealthy” foods and quick and easy solutions for our meals, so the daily intake of necessary vitamins can be missed. In this case vitamin pills can be a good choice but for those who want to bring in the necessary vitamins in natural way this text can help.
It is well known that there are two types of vitamins: water-soluble vitamins, fat – soluble vitamins. Vitamin B complexes and C vitamins are soluble in water, and vitamins A, D, E and K are liposoluble – soluble in fat.
Vitamins soluble in water cannot accumulate in the body so we need to intake them constantly.
If we intake more vitamins than necessary, the excess will be excreted with the urine.
As for the group of fats-soluble vitamins, it should be very careful. Any higher intake of these vitamins may be disadvantageous to the body. These vitamins are not secreted easily and they make large reserves in the body.
Vitamin A is primarily important for the enhancement of immunity, reproductive health and vision and can be found in sweet potatoes, carrots, pumpkins, spinach, beef liver, fish, milk and eggs.
The important antioxidant, vitamin C, is a key ingredient in several body processes, among others in the metabolism of proteins and the synthesis of neurotransmitters. Most people think that the lemon has the most vitamin C, but red peppers are actually a greater source of vitamin C than lemons. Fruit sources of vitamin C are orange, kiwi, papaya and melon. As far as vegetables are concerned, vitamin C is primarily in broccoli and brussels sprout. To get the maximum from the fruits and vegetables and to give the organism the largest possible number of antioxidants or vitamins from it, we should consume it raw.
Vitamin B1 – also known as Thiamine helps the body to convert carb’s into the energy. In addition, it positively influences the brain and the nervous system activity. Sources of thiamine are dry yeast, soybeans and pine nuts.
Vitamin B2 – Riboflavin is an antioxidant that is helping the body to fight disease, also helps in process of producing red blood cells. Beef liver is the richest source of vitamin B2. Those who are not really fans of the taste of beef liver can meet the needs for vitamin B2 through enriched cereals.
Transforming food into energy is one of the tasks performed by vitamin B3, also known as Niacin. It helps the digestive system work, positively affects the skin and the nervous system. Dry yeast is a premium source of vitamin B3. A more delicious source of this vitamin is peanut, so you can enjoy your peanut butter. Especially rich in vitamin B3 are bovine and chicken liver.
Vitamin B6 is important for better and faster metabolism, has a role in the genesis of hemoglobin, stabilizes the blood sugar level and creates antibodies that fight the disease, hence strengthens the immune system. Vitamin B6 is also found in bovine liver, but also in fish, chicken and bananas. Leblebium is thought to be the biggest source of Vitamin B6, which is likely to be most enjoyed by vegetarians and vegans.
Vitamin B12 is essential to many body functions including the work of nervous system and proper formation of DNA. It helps fight anemia, but also chronic fatigue and weakness. Shellfish, trout, salmon, tuna, as well as certain cereals are rich in this vitamin, but the shells are convincing in the first place, as the biggest source of vitamin B12.
Vitamin D creates our body by itself when exposed to the sun. It is very important for the growth and development of the bones, but also for strong immunity. It can also help in inflammatory processes. Fatty fish, such as swordfish, salmon and mackerel are a great source of vitamin D, and there is also fish oil. Milk products also have vitamin D.
Vitamin E protects cells from harmful molecules known as free radicals. Therefore, it is important for immunity as well as for the healthy functioning of blood vessels. Almond, sunflower seeds, hazelnuts, peanuts – these are tasty sources of vitamin E.
One of the key ingredients in coagulation is vitamin K. Without this vitamin, our body cannot stop bleeding when we cut and hurt. Green, vegetables are the best source of this vitamin especially kale is in the first place, then spinach, tail and mustard.