If you finish your plate, you will be big and strong. ”This sentence was one of the ways our parents tried to make sure we had enough vitamins. And it was not wrong, because you can get a lot of vitamins from food! These foods can help you if you don’t want to take any supplements and want to make sure you get enough vitamins and minerals.

Vitamin A
Vitamin A is very important for eye health and healthy skin. In its deficiency, it can cause skin problems and dull hair. In addition to the high availability of vitamin A in animal products such as milk and meat, your body can also produce it from plant-based products and vegetables.

Foods: Banana, cauliflower, egg, tangerine, orange, cabbage, fish, meat, carrot and dairy products.

Vitamin B
There are eight different types of vitamin B: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B8 (biotin), B11 (folic acid) and B12. Each type of B vitamin has its own function.

B1: Helps release energy from carbohydrates.

B2: It protects eyes from sunlight, keeps skin and hair healthy.

B3: The proper functioning of the nervous system plays a role in energy transfers and production.

B5: Macronutrient and hormone formation.

B6: Formation of red blood cells, DNA formation, formation and breakdown of proteins.

B8: Skin and hair growth, fatty acid formation and energy production.

B11: DNA production, formation and fragmentation.

B12: DNA production, accumulation and breakdown of proteins and production of red blood cells.

Foods: Potatoes, apricots, bananas, broccoli, brown (wholemeal) bread, eggs, cereals, cheese, milk, nuts, soybeans, spinach, Brussels sprouts, fish, meat, watermelon and carrots.

C vitamin
Vitamin C improves iron absorption and promotes a better immune system. If you have a vitamin C deficiency, you are more likely to get sick and your wounds will heal more slowly.

Foods: Strawberry, pineapple, basil, cauliflower, cabbage, broccoli, hot pepper, yellow bell pepper, kiwi, clove, mango, papaya, parsley, red cabbage, rosemary, orange, Brussels sprouts, thyme and tomato.

Vitamin D
The main vitamin for the health of hard bones is vitamin D. In addition to getting this vitamin from food, your body can also produce vitamin D and get it from sunlight. One of the best ways to get vitamin D is to have a nice walk outside. Vitamin D deficiency can cause osteoporosis and muscle weakness.

Foods: Edible oils, mushrooms, boiled eggs, cheese, margarine, nuts, legumes, orange juice, soy milk and fatty fish.

Vitamin E
Together with vitamin C, it works together to improve the immune system. Vitamin E also reduces the risk of cardiovascular disease and slows down the aging process. Vitamin E deficiency is rarely seen, but it can lead to anemia.

Foods: Almond, apple, avocado, cabbage, broccoli, whole grain bread, nuts, olives, papaya, peanut butter, paprika, chard, spinach, oilseeds and sunflower oil.

Vitamin K
You need enough vitamin K for blood clotting, bone tissue production, and strong bones and teeth. The body can produce vitamin K in the large intestine, but just like other vitamins, it can be found in some foods.

Foods: Apple, banana, cabbage, broccoli, pea, egg, cheese, milk, orange, spinach, meat, yogurt, seaweed, sunflower oil and sauerkraut.


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