List All Vitamins and Vitamins In Food
If someone has asked you to list all vitamins, below is a list of what are the vitamins in food and where we get them from and how they help us.
Vitamins are naturally occurring chemicals essential for building bones, skin, nerves, blood, they occur naturally in all the foods you need. You can classify vitamins as either Fat Soluble or Water Soluble which mean that they either dissolve in fat or in water.
Each vitamin has a special role to play within your body.
FAT SOLUBLE VITAMINS
A D E K
Vitamin A is essentail for vision in dim light you can find vitamin A in milk, cheese, eggs, carrots, tomatoes, cabbage.
Vitamin D helps your body promote Calcium absorption so it is vital for strong bones and teeth, you can get vitamin D from from fortified margarine and breakfast cerals, oily fish and egg yolk
Vitamin E is an antioxidant which helps protect agaisnt heart disease and helps promote normal cell growth, vitamin E is found in vegtable oils, margarine, oily fish, nuts, seeds and egg yolks.
Vitamin K is essentail in the formation of blood clotting proteins, you can get vitmain K from dark green leafy vegtables such as cabbage, sprouts, cauliflower and spinach.
Claims have been made that athletes can improve their performace from a higher than normal intake level.
WATER SOLUBLE VITAMINS
C B1 B2 B3 B6 B12 BIOTIN PANTOTHENIC ACID AND FOLATE
Vitamin C helps the production of collagen, a protein used in the construction of connective tissue and bone. It also helps heal wounds and is needed foe iron absorption vitamin c also has strong antioxidant properties.
Vitamin B1 (Thiamin)
Vitamin B1 is involved in the release of energy from carbohydrates. You can get Thiamin from green vegetables, nuts, fortified cereals, pulses, pork and fruits.
Vitamin B2 (Riboflavin)
Riboflavin, along with the other B vitamins is involved is in all the bodies energy pathways, Riboflavin helps release energy from fat and protein. You can get vitamin B2 (riboflavin) in liver, cheese, eggs, milk, yoghurt, green vegetables and fortified cereals.
Vitamin B3 (niacin)
Is also known as nicotinic acid or nicotinamide, and it helps with the breakdown of glucose, amino acids and fatty acids it also aids in the maintaining of the skin the digestive system and nervous system. Good sources to get Niacin from are liver, beef, pork and other types of meat and fish breakfast cereals now days are mostly fortified with most B vitamins but it should clearly state on the packet if it is.
Vitamin B6 (pyridoxine)
Is a mixture of pyridoxine, pyridoxal and pyridoxamine and is involved in many biological reactions. Vitamin B6 plays a role in fat metabolism and is involved in the metabolism of glycogen in the muscle, it helps the body protect itself against infection, and aids the body in the manufacture of the hormone insulin. You can get Vitamin B6 in liver, meat, salmon, walnuts peanuts and bananas.
Is required for normal growth and development and is important in babies, young children and teenagers, it also plays a vital role in the normal production of red blood cells. The main sources of B12 are meat and offal (offal is the liver, kidneys etc.). As with vitamin B12 the main sources are meat and offal people who are vegetarians or vegans may have to supplement their diet as green vegetables and fruit are not a good source of this vitamin. You can get your intake through eggs and dairy products if you are happy with these foods if not you may have t consider taking a supplement but before you do also contact a dietician or a health care professional.
Has a widespread role in the body it has an important role in the breakdown of fatty acids in the cells it plays a central role in the formation of glucose from amino acids, it is involved in the breakdown of branched chain amino acids and it helps carry carbon and oxygen atoms between cells. Good sources of biotin are liver, egg yolk and Legumes (lima beans, chick peas, brown lentils, green and yellow split peas).
Is vital to the transformation of energy in the cells, it helps breakdown protein, fats and carbohydrates enabling energy production. We can get pantothenic acid from vegetables and cereals.
Folate (folic acid)
Folate is important for normal growth and wound healing it also plays an important role in the manufacture of DNA and proteins. Good sources of folate are dark green leafy vegetables, beans, liver, yeast and various fruits.
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