The human body cannot synthesize or manufacture vitamins. Vitamins are vital for your body to develop cells, grow properly and supply adequate energy for daily activity. Katherine Zeratsky, R.D., L.D reports at Mayo Clinic that nutrition labels guide you to foods rich in vitamins. If a label states that the food has five percent or less of a vitamin, it is considered to be low. If the food contains 20 percent or higher of a vitamin it is high in that nutrient.
Vitamin A
Dr. Dr. Decuypere charts vitamin A as one of the most important vitamins to consume through food at Health Alternatives 2000. Vitamin A helps cell reproduction, supports the immune system and aids in the formation of some hormones. Meats and proteins vitamin A is found in are: cream cheese, cheddar cheese, cows milk, eggs, whipping cream and tuna. Vitamin A is found in fruits and vegetables such as: cantaloupes, guava, grapefruit, mango, papaya, tomatoes, watermelon, amaranth leaves, bok choy, broccoli, butternut squash and carrots. Chestnuts, pistachios and pecans are healthy sources of vitamin A as well.
Biotin Vitamin
The Food and Nutrition Board of the Institute of Medicine recommends at Northwestern that you should receive biotin from food sources to avoid toxicity. Biotin is critical for DNA repair, gene regulation and cell development. Liver, soybeans, nuts, egg yolks and fish are rich in biotin. You can implement biotin into your diet through other foods such as: filberts, peanut butter, low-fat yogurt, haddock, sweet potatoes, chard, nonfat milk, tomato sauce, carrots, avocado, papaya, bananas and pork.
Vitamin C
Food is an excellent source of vitamin C. Fruits and vegetables that are rich in vitamin C include: black currants, grapefruit, kiwi, mulberries, mango, oranges, papaya, pineapple, strawberries, broccoli, butternut squash, chard, kale and green pepper. Additionally meat and protein sources such as: cod, goat milk, perch, soy beans and low-fat yogurt are healthy ways to incorporate vitamin C into your daily diet. At Health Alternatives 2000 Dr. Decuypere documents that, "Vitamin C is one of the most important of all vitamins." Vitamin C protects your body tissue from oxidation damage and acts as an antiviral agent.
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