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Vitamin A dissolves in fat and keeps our skin, eyes, lungs, gut, and urinary tract healthy. The prime sources include sweet potatoes, squash, cooked kale, turnip greens, collard greens, carrots, liver, salmon, and mackerel.
Vitamin C is water soluble vitamin that boosts immune function, helps in wound healing, and supports collagen production. Good sources include citrus fruits, kivi, strawberries, broccoli and bell peppers.
Vitamin D supports bone health, immune function, and mood regulation. It's mainly obtained from sunlight exposure, but also found in fatty fish like salmon, fortified dairy products, eggs, and mushrooms.
Vitamin E is a type of vitamin that dissolves in fat and works like a shield, guarding cells from harm caused by free radicals. Good sources are vegetable oil, nuts, seeds, leafy greens, and wheat germ.
Vitamin K is a type of vitamin that dissolves in fat and helps blood to clot. It's also important for strong bones and tissues. You can get it from dark leafy greens like kale, collard greens, spinach, and broccoli.
Vitamin B1 helps our body use carbohydrates, proteins, and fats for energy. It's important for our nerves and heart too. You can find it in whole grains, meat, nuts, potatoes, and enriched cereals.
Vitamin B2 helps our body use carbs and proteins for energy. It also keeps our nose and mouth healthy. Meat, liver, fish, cheese, eggs, and enriched cereals are the great sources.
Vitamin B3 helps our body use carbs and fats for energy. It also helps make cholesterol, repair DNA, and can be found in foods like meat, fish, poultry, legumes, cereal, bread and grains.
Vitamin B5 helps our body use carbs and fats for energy. You can get B5 from foods like beef, eggs, potatoes, broccoli, and whole grains.
Vitamin B6 helps our body use protein, carbs, and fats for energy, making red blood cells and keeping nerves healthy. You can find it in foods like liver, whole grains, fish, and beans.
Vitamin B7 is important for the metabolism of carbohydrates and fatty acids. Good sources include meats, liver, eggs, milk, fish, dried yeast, sweet potatoes, seeds, and nuts.
Vitamin B9 helps make DNA and RNA, and it's crucial for a baby's nervous system. You can get it from veggies like spinach, asparagus, and citrus fruits.
Vitamin B12 helps make red blood cells, DNA, and keeps nerves healthy. You can get it from meat, eggs, milk, and seafood. Vegans can find it in fortified foods like yeast and cereals.