• Ray

All About Vitamins

Today I want to go over something I find so important, yet some people aren’t as well-versed in it as they should be… vitamins! Maybe you take a vitamin every day or maybe you haven’t since you were a kid. Either way, you can get a ton of important vitamins in your diet so long as you’re eating the right foods!

Vitamin A – found in milk, cheese, cream, liver, kidney and certain types of fish oils. These have high content of saturated fats and cholesterol. Vegetables that are brighter and more vibrant in color contain higher levels of beta-carotene content.

Vitamin D – found in cheese, butter, margarine, cream, fish, oysters and skin that is exposed to controlled doses of sunlight.

Vitamin E – found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus and other leafy vegetable and vegetable oils.

Vitamin K – found in cabbage, cauliflower, spinach, soybeans and cereals. Some bacteria in the intestinal tract also help to produce this vitamin.

Thiamine also known as Vitamin B1 - found in fortified breads, cereals, pasta, whole grains, lean meats, fish, dried beans, peas and soybeans, dairy products, certain fruits and vegetables.

Niacin also known as Vitamin B3 - found in dairy products, poultry, fish, lean meats, nuts, legumes and enriched breads and cereals.

Folate – found in green, leafy vegetables and many foods which

are now fortified with this.

Vitamin B12 – found in eggs, meats, poultry, shellfish and milk or milk-based products.

Pantothenic acid and biotin – found in eggs, fish, dairy products, whole grain cereals, legumes, yeast, broccoli and other vegetables in the cabbage family, white and sweet potatoes, lean beef and other similar category foods.

Hopefully your diet has a mix of these already, but if not, now you know what you should add in!


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