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Vitamin rich super food

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Vitamin rich super food

A vitamin is an organic compound and a vital nutrient which cannot  synthesize the compound in sufficient quantities, and it must be obtained through the diet.

The are five types vitamin in our body

  • Vitamin A : Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. Vitamin A plays a critical role in maintaining healthy vision, neurological function.
    • Vitamin A is available in two different forms like retinol and pro vitamin A carotenoids.
  • Vitamin B : B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism
    • There are eight types of vitamin B
      • thiamin (B1)
      • riboflavin.
      • niacin.
      • pantothenic acid.
      • biotin.
      • vitamin B6 (pyridoxine)
      • folate (called folic acid when included in supplements)
      • vitamin B12 (cyanocobalamin).
  • Vitamin C : Vitamin C, also known as ascorbic acid and L-ascorbic acid, is a vitamin found in food and used as a dietary supplement.
    • Vitamin C supplements include sodium ascorbate; calcium ascorbate; other mineral ascorbates; ascorbic acid with bioflavonoids; and combination products, such as Ester-C, which contains calcium ascorbate, dehydroascorbate, calcium threonate, xylonate and lyxonate
  • Vitamin D : Vitamin D refers to a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, phosphate, and zinc.
    • The recommended form of vitamin D is vitamin D3 or cholecalciferol.
  • Vitamin E : Vitamin E refers to a group of compounds that include both tocopherols and tocotrienols.
    • vitamin E exists in eight chemical forms (alpha-, beta-, gamma-, and delta-tocopherol and alpha-, beta-, gamma-, and delta-tocotrienol) that have varying levels of biological activity
  • Vitmain K : Vitamin K is a group of structurally similar, fat-soluble vitamins the human body requires for complete synthesis of certain proteins.
    • vitamin K-dependent clotting factors, or proteins, in the coagulation (clotting) cascade. The term, coagulation cascade, refers to a series of events, each dependent on the other, that stop bleeding through clot formation.

Vitamin does not include other essential nutrients, such as dietary minerals, essential fatty acids, essential amino acids and many other nutrients that promote health.

Food sources of vitamins are :

  • Vitamin A : Beef Liver, Carrots, Sweet potato, Kale, Spinach, Broccoli, Butter, Eggs.
  • Vitamin B : Beef liver, Beef, Wild salmon, Oats, Tuna, Turkey breast, Eggs, Bananas, Potatoes, Avocoda, Kidney beans, Summer squash, Spinach, Almonds, Milk etc.,
  • Vitamin C : Citrus fruit, Chilies, Bell peppers, Rosehips, Amla, Berries, Papayas, Pine apple, Cantaloupe, Guava, Broccoli, Cauliflower, Cherries, Brussels sprouts, Tomatoes etc.,
  • Vitamin D : Salmon, Mushrooms, Mackerels, Halibut, Herring, Cod liver oil, Sardiness, Cat fish, Canned tuna, Beef liver, Eggs, Salami, Cereal, Oysters, Orange juice, Soy products etc.,
  • Vitamin E : Almonds, Spinach, Sweat potato, Avocada, Wheat germ, Sunflower seeds, Palm oil, Butternut squash etc.,
  • Vitamin K : Kale, Natto, Spring onions, Brussels sprouts, cabbage, Broccoli, fermented dairy, Prunes.

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