In order to be healthy, you need a balanced diet that includes all the essential nutrients, including vitamins. For the body to function properly, vitamins are critical, and the best way to get them is from food as close to its natural state as possible. Eating nutritious food filled with all the necessary vitamins at an early age will help establish good eating habits for a lifetime.
Foods Rich with Vitamin A and Beta Carotene
Vitamin A is important for growth and development. It keeps the skin healthy and helps with the immune system as well as vision. You'll find vitamin A in eggs, milk, cheese and tuna.
Beta Carotene is high in antioxidants and helps prevent cancer. It can be found in carrots, sweet potatoes, pumpkin, squash, leafy green vegetables, apricots, cantaloupe and papaya.
Foods Rich with the B Vitamins
Also known as thiamin, vitamin B1 helps nerve function and turns extra carbohydrates into fat. You can get B1 when you eat lean pork, black beans, pinto beans, soybeans, black eye peas, tofu, wheat germ, oatmeal and brewer's yeast.
Vitamin B2, also called riboflavin, helps protect the body from cancer and prevents anemia. This vitamin is in soy milk, cow's milk, lean pork, yogurt, eggs, leafy green vegetables, broccoli, Brussels sprouts, asparagus and brewer's yeast.
Niacin, or vitamin B2, helps protect against heart disease and lowers cholesterol. Poultry, fish, low fat meats, eggs, peas, mushroom, broccoli, potatoes, peanuts, Peanut butter, tofu and cottage cheese are good sources of vitamin B3.
Also called pyridoxine, vitamin B6 helps lower the risk of heart disease, improves moods and helps with sleep disorders. B6 can be found in bananas, sunflower seeds, broccoli, avocados, brown rice, oatmeal, animal products and brewer's yeast.
Vitamin B12 is important in the formation of red blood cells, new cell growth and maintaining the central nervous system. You'll get B12 when you eat low fat animal products, eggs, milk, yogurt, cheese, oysters, tuna, crab, clams and tuna.
Foods Rich with Vitamin C
Vitamin C is necessary for the immune system, healing wounds, cancer protection and helping reduce allergies and cold symptoms. It is also essential for heart health. Some excellent sources of vitamin C are citrus fruits and juices, acai juice, bell peppers, strawberries, papaya, kiwi, broccoli, brussels sprouts and spinach.
Foods Rich with Vitamin D
Vitamin D helps maintain the bones, muscles and nerves. Calcium needs vitamin D for absorption. Good sources of vitamin D are milk, other fortified dairy products, eggs, salmon and sardines.
Foods Rich with Vitamin E
Vitamin E is good for the immune system and is an antioxidant to help prevent cancer. Fish, chicken, turkey, soybeans, almonds, walnuts, leafy green vegetables and wheat germ are all good sources of vitamin E.
Vitamin K
You will need vitamin K for extra protection from osteoporosis. You will find vitamin K in broccoli, leafy green vegetables, asparagus, cauliflower, lentils, chick peas and yogurt.
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