Foods rich in vitamins are used to maintain healthy skin, beautiful hair and a balanced body, avoiding diseases such as anemia, scurvy, pellagra and even hormonal or developmental problems.
The best way to ingest vitamins is through a colorful diet because food does not have just one vitamin and this variety of nutrients makes the diet more balanced and healthy. Therefore, even when eating an orange, which is rich in Vitamin C, fiber, other vitamins, and minerals are also ingested.
Types of vitamins
There are two types of vitamins: fat-soluble, such as vitamin A, D, E, K; which are mainly present in foods such as milk, fish oils, seeds and vegetables, such as broccoli, for example.
And the other vitamins are water-soluble vitamins, like the B vitamins and vitamin C, which are found in foods like liver, beer yeast and citrus fruits, for example.
Table of foods rich in vitamins
|Vitamin||Top sources||Important for|
|Vitamin A||Liver, milk, eggs.||Skin integrity and eye health.|
|Vitamin B1 (Thiamine)||Pork, Brazil nuts, oats.||Improve digestion and is a natural mosquito repellent.|
|Vitamin B2 (Riboflavin)||Liver, brewer’s yeast, oat bran.||Health of nails, hair and skin|
|Vitamin B3 (Niacin)||Brewer’s yeast, liver, peanuts.||Nervous system health|
|Vitamin B5 (Pantothenic acid)||Fresh pasta, liver, sunflower seeds.||Combat stress and maintain normal functioning of the gastrointestinal tract|
|Vitamin B6 (Pyridoxine)||Liver, banana, salmon.||Prevent arteriosclerosis|
|Biotin||Peanut, hazelnut, wheat bran.||Metabolism of carbohydrates and proteins.|
|Folic acid||Liver, brewer’s yeast, lentils.||Participates in the formation of blood cells, preventing anemia and strengthening the immune system.|
|Vitamina B12 (Cobalamina)||Liver, seafood, oysters.||Formation of red blood cells and integrity of the gastrointestinal mucosa.|
|C vitamin||Strawberry, kiwi, orange.||Strengthen blood vessels and accelerate the healing of wounds and burns.|
|Vitamin D||Cod liver oil, salmon oil, oysters.||Strengthening of bones.|
|Vitamin E||Wheat germ oil, sunflower seeds, hazelnut.||Skin integrity.|
|Vitamina K||Brussels sprouts, broccoli, cauliflower.||Blood clotting, decreasing the bleeding time of a wound.|
Foods rich in vitamins also have minerals, such as magnesium and iron, which help fight physical, mental tiredness, cramps and even anemias, for example.
When to take vitamin supplements
Vitamin supplements, such as Centrum, are generally used when there is a greater need by the body for these nutrients, such as during pregnancy or breastfeeding, for example.
In addition, vitamin supplements have also been used as a supplement to enrich food due to excessive stress or exercise, for example, because in these situations the body needs more vitamins.
The intake of vitamin supplements or any other nutrient should only be used under the guidance of the doctor or nutritionist.
What are the fattening vitamins
Vitamins are calorie-free and therefore not fattening. However, supplementation with vitamins, especially B vitamins, as it helps to regulate the body’s functions can lead to an increase in appetite so that when eating more food, the lack of some nutrient is compensated.