Vitamin Cheat Sheet: Your Essential Guide to Daily Needs
Vitamins are like tiny powerhouses in your body, each with a specific job to keep you functioning at your best. Here's a quick cheat sheet to understand the key vitamins, their benefits, and where to find them in your diet:
Fat-Soluble Vitamins:
Vitamin A (Retinol): Essential for vision, healthy skin, immunity, and organ function.
Found in: Fatty fish, eggs, orange & yellow vegetables (carrots, sweet potatoes), leafy greens.
Vitamin D: Promotes calcium absorption for strong bones and teeth.
Found in: Fatty fish, fortified milk & dairy products, some mushrooms (exposed to sunlight).
Vitamin E: Protects cells from damage and supports healthy skin.
Found in: Nuts, seeds, avocados, vegetable oils (sunflower, olive).
Vitamin K: Crucial for blood clotting and bone health.
Found in: Leafy green vegetables (kale, spinach), some fermented foods (sauerkraut, kimchi).
Water-Soluble Vitamins:
Vitamin C (Ascorbic Acid): Powerful antioxidant that boosts immunity, collagen production, and iron absorption.
Found in: Citrus fruits (oranges, grapefruits), berries (strawberries, kiwis), bell peppers, broccoli.
B-Complex Vitamins: A group of vitamins essential for energy production, metabolism, nerve function, and brain health.
B1 (Thiamine): Found in whole grains, legumes, nuts, seeds.
B2 (Riboflavin): Found in dairy products, eggs, lean meats, leafy greens.
B3 (Niacin): Found in poultry, fish, legumes, peanuts.
B5 (Pantothenic Acid): Found in meat, poultry, fish, avocados, whole grains.
B6 (Pyridoxine): Found in poultry, fish, legumes, nuts, seeds.
B7 (Biotin): Found in eggs, liver, nuts, seeds, avocado.
B9 (Folate/Folic Acid): Crucial for cell growth and development, especially during pregnancy. Found in leafy green vegetables, lentils, beans, fortified cereals.
B12 (Cobalamin): Supports nerve function and red blood cell formation. Primarily found in animal products (meat, poultry, fish, eggs, dairy). Vegetarians and vegans may need supplements.
Remember:
This is a general guide. Daily recommended intake may vary based on age, gender, and health conditions.
A balanced diet rich in fruits, vegetables, whole grains, and lean protein is the best way to ensure you get most vitamins.
Consider consulting a doctor or registered dietitian for personalized advice, especially if you have concerns about deficiencies or need guidance on supplements.
0 notes
Grass-Fed Lamb: Unraveling the Nutritional Wonders of Grass-Fed Lamb 2023
In a world where dietary choices are as diverse as the cultures they stem from, one option that has been gaining popularity is grass-fed lamb meat. But what exactly does it bring to the table, and how does it contribute to our overall nutrition? Join us on a journey as we unravel the nutritional benefits of this delectable choice.
Introduction
When it comes to nutritious meat choices, Lamb…
View On WordPress
0 notes
Post-Workout Revitalization with Aphra Flavoured Milk
Boost your workout recovery with Aphra's delightful flavoured milk. It's the perfect post-exercise refuel, packed with essential nutrients, protein, and vitamins. Order now at www.aphra.in for a delicious and nutritious treat.
0 notes
The pack includes: 1 x 480g pot of Beyond Tangy Tangerine 2.0 and1 x bottle 90 soft-gels of Ultimate EFA Plus.
The Healthy Start Basic Pack 2.0 provides all 90 essential nutrients for human health. Beyond Tangy Tangerine® 2.0 Citrus Peach Fusion contains a base of Majestic Earth® Plant Derived Minerals® blended with vitamins, amino acids, 115 fruits and vegetables, PrePro™ prebiotic and probiotic blend, and other beneficial nutrients for optimal health. Ultimate™ EFA Plus™ is a proprietary blend of essential fatty acids from Borage, Flax and Fish Oils. Used as part of a healthy diet, essential fatty acids may support the body in many ways, especially cardiovascular health.
Youngevity has developed a convenient nutrition plan that will give your body all the nutrients it needs to quickly get fit, gain energy, lose weight and get healthy.
0 notes
Omega-3 Fatty Acids and Folic Acid: Exploring Their Powerful Impact on Mental Health
Headlines:
Unveiling the Secrets: The Transformative Power of Omega-3 Fatty Acids and Folic Acid on Mental Well-being
Harnessing Nature’s Bounty: How Omega-3 Fatty Acids and Folic Acid Nourish Your Mind and Optimize Mental Health
Unlocking the Potential: The Synergy of Omega-3 Fatty Acids and Folic Acid for Enhanced Mental Wellness
Introduction:
In the pursuit of optimal mental well-being,…
View On WordPress
0 notes
NuBest Tall: The Perfect Supplement for Kids and Teens
Hey there, fellow parents! We all want the best for our children, especially when it comes to their growth and development. And let me tell you, I’ve found something truly remarkable that has become a game-changer in my daughter’s supplement routine – NuBest Tall. Today, I’m excited to share about this incredible product, designed for children aged 5 and above and even teenagers!
A Unique Blend…
View On WordPress
0 notes
Unlocking the Power of Seeds: Discover the Health Benefits Within
Unlocking the Power of Seeds: Discover the Health Benefits Within is a captivating journey into the extraordinary potential hidden within tiny seeds. Packed with essential nutrients, these miraculous seeds are nature's gift to our well-being. Delve into the world of superfood seeds and unlock their immense health benefits. From chia and flaxseeds to pumpkin and sunflower seeds, each variety offers a unique nutritional profile, including plant-based proteins, essential fatty acids, vitamins, minerals, and antioxidants. Enhance your digestive health, support your immune system, promote heart health, boost energy levels, and manage weight effectively. Embrace the remarkable power of seeds and harness their potential for a healthier, more vibrant life.
0 notes