People often take vitamin supplements to ensure that they consume enough vitamins to maintain their health. However, vitamins are in abundance in the food we eat. If you are trying to eat more food that contains vitamins, you can benefit from knowing which foods contain which vitamins.
Vitamin C
Vitamin C is one of the antioxidant vitamins which is also water soluble. As the name implies, water-soluble vitamins get flushed out of the body in water. Foods that contain vitamin C include oranges, kiwis, grapefruits, lemons, limes, red peppers and tomatoes. One of the major roles of vitamin C is the production of collagen. This is a substance that gives strength to your skin, cells, bones and connective tissue.
B Vitamins
The B vitamins are all water soluble. They include riboflavin, niacin, folate, thiamin, B12 and B6. You can find these vitamins in foods like eggs, legumes, potatoes, meat, green leafy vegetables, whole-grain cereals, brown rice and yeast. A deficiency in the B vitamins can lead to anemia, skin disorders, irritability, weakness and nausea.
Vitamin K
Vitamin K belongs to the family of fat-soluble vitamins. Unlike water-soluble vitamins, these vitamins are stored in the fat cells of the body. Foods that contain vitamin K include broccoli, cow's milk, spinach, strawberries, carrots and cabbage. The main function of vitamin K is to help the blood clot.
Vitamin A
Another fat-soluble vitamin is vitamin A. Its main functions are to boost immunity and help with the healing of wounds. You can find it in foods like sweet potatoes, pumpkins, papayas, mangos, apricots and cantaloupes.
Vitamin E
Vitamin E is a fat-soluble vitamin that protects against the production of free radicals, which are highly unstable atoms or molecules that can damage healthy cells. Vitamin E can be found in foods like wheat germ, avocados, nuts, vegetable oils and whole grains.
Vitamin D
Vitamin D is not as readily available in foods as the rest of the vitamins. Its main function is to strengthen bones by promoting the absorption of calcium. You can find vitamin D in foods like fortified milk, egg yolks and fish oils. You can also get it naturally from sun exposure.
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