Foods Rich in Vitamins
Vitamins are essential because they ensure normal functioning of the body systems. It is therefore important to eat foods that are rich in different kinds of vitamins daily to enable the circulatory, digestive and neurological systems function properly. They enhance the immune system which in turn helps the body to fight disease causing micro-organisms and different diseases. Below is a breakdown of some of the foods that are rich in different vitamins and their importance.
Foods Rich in Vitamin A
Vitamin A is an essential nutrient that is needed to boost the immune system, enhance vision, help in gene transcription and ensure the skin is healthy. Its deficiency can lead to increased viral infections and blindness. On the other hand, excessive consumption of these vitamins can lead to nausea, jaundice, irritability, vomiting, loss of appetite and even hair loss.
Some of the vitamin A rich foods include; cooked sweet potatoes, carrots, dark leafy greens, cos or romaine lettuce, dried apricots, cantaloupe melon, cooked butter nuts, tuna fish and tropical fruits like mangoes
Foods Rich in Vitamin E
Vitamin E is one of the fat-soluble vitamins which helps in preventing oxidative stress within the body. Adequate intake of the vitamin can protect the body against age-related eye complications, cancer and heart disease. It also helps in the alleviation of chronic inflammation and reduction of dementia.
Some of the vitamin E rich foods include; spinach, nuts, roasted sunflower seeds, avocados, shellfish, trout, plant/olive oil, broccoli, squash and pumpkin.
Foods Rich in Vitamin C
Vitamin C is essentially required for the development and maintenance of blood vessels, cartilage and scar tissue. The vitamin also helps in the creation of ATP, peptide hormones, dopamine and tyrosine. It is a powerful antioxidant which helps to reduce oxidative stress within the body and lower the risk of cancer. Some of the vitamin C rich foods include; dark leafy greens, bell pepper, broccoli, kiwis, citrus fruits, tomatoes, papayas and peas.
Foods Rich in Vitamin B1 (Thiamin)
Vitamin B1 or Thiamin is an essential nutrient that is required by the body to maintain cellular function. Its deficiency can lead to a wholesome degeneration of the body especially the circulatory and nervous systems and in extreme cases it can lead to death. Its deficiency can also lead to the development of the beriberi or Wernicke-korsakoff syndrome. The symptoms of these two conditions include; degeneration of the nervous, cardiovascular, muscular and gastrointestinal systems. Studies have shown that adequate consumption of the vitamin enhances brain functioning.
Some of the foods rich in vitamin B1 include; fish (trout), pork, nuts, seeds (sesame, sunflower, pumpkin, squash and chia seeds), wheat bread, green peas, squash, asparagus, dry roasted soy beans, beans.
Foods Rich in Vitamin B2 (Riboflavin)
This is an essential vitamin that is needed for proper energy metabolism and other cellular processes. Vitamin B2 deficiency can lead to the cracking a reddening of one’s lips, a sore throat, mouth inflammation, mouth ulcers and even anemia. It is a water soluble vitamin that is well regulated by the body.
Some of the vitamin B2 rich foods include; cheese, almonds, nuts, beef and lamb, oily fish, eggs, pork, mushrooms, seeds, sea foods, spinach.
Foods Rich in Vitamin B3 (Niacin)
Niacin is required by the body for fat processing, regulating blood sugar levels and lowering cholesterol levels. Its deficiency can lead to pellagra which is characterized by dermatitis, diarrhea, inflammation of the mouth, dementia, amnesia, and delirium. Other symptoms include; poor concentration, irritability, anxiety, apathy, restlessness and depression.
Niacin rich foods include; fish, chicken and turkey, pork, liver, peanuts, beef, mushrooms, green peas, sunflower seeds and avocados.
Other vitamins that are essential to the body include vitamins B5, B6, B9, K and D among others. To stay healthy and ensure proper function of body systems, one must eat foods rich in vitamins.
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