Good Food Health Vitamin Intake
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| Good Food Health Vitamin Intake |
GEOGLE | Maintaining good health involves consuming a balanced diet that includes a variety of nutrient-rich foods. Here are some key vitamins and their food sources to support overall health:
1. Vitamin A:
- Food sources: Carrots, sweet potatoes, spinach, kale, broccoli, liver, eggs, and dairy products.
2. Vitamin C:
- Food sources: Citrus fruits (oranges, grapefruits), strawberries, kiwi fruit, bell peppers, broccoli, tomatoes, and leafy greens.
3. Vitamin D:
- Food sources: Fatty fish (salmon, mackerel, sardines), fortified dairy products (milk, yogurt, cheese), egg yolks, and mushrooms (exposed to sunlight).
4. Vitamin E:
- Food sources: Wheat germ oil, sunflower oil, almonds, hazelnuts, sunflower seeds, spinach, and broccoli.
5. Vitamin K:
- Food sources: Leafy green vegetables (kale, spinach, collard greens), broccoli, Brussels sprouts, and fermented foods like natto.
6. B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12):
- Food sources: Whole grains, legumes, nuts, seeds, lean meats, poultry, fish, eggs, dairy products, leafy greens, and fortified cereals.
7. Calcium:
- Food sources: Dairy products (milk, cheese, yogurt), fortified plant-based milk alternatives, leafy green vegetables (kale, broccoli), tofu, and almonds.
8. Iron:
- Food sources: Red meat, poultry, fish, beans, lentils, spinach, fortified cereals, and dried fruits (raisins, apricots).
9. Magnesium:
- Food sources: Leafy green vegetables, legumes, nuts (almonds, cashews), seeds, whole grains, and dark chocolate.
10. Zinc:
- Food sources: Shellfish (oysters, crab), red meat, poultry, beans, nuts, seeds, and whole grains.
Remember, this is not an exhaustive list, and it's important to maintain a varied and balanced diet to ensure adequate intake of essential vitamins and minerals. If you have specific dietary needs or concerns, it's advisable to consult with a healthcare professional or registered dietitian who can provide personalized recommendations based on your individual requirements.
