Your Guide to Vitamins A through K

Posted by Luisa de Luca on

 


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We've all heard doctors and experts recommend eating more of this or more of that for the vitamin properties within the food. But, do you know why all this delicious food is so good for you and can actually help improve your health? Take a look at Vitamin A through K to see just what these super vitamins can do for you!

VITAMIN A

What are the Benefits?

  • Healthy skin and tissues
  • An antioxidant
  • Promotes bone growth

What does it lower the risk of?

  • Lung Cancer
  • Cataracts
  • Prostrate cancer

Which foods can I find it in?            

  • Beef          
  • Liver         
  • Eggs          
  • Shrimp           
  • Fish         
  • Fortified Milk
  • Cheese     
  • Sweet Potatoes        
  • Carrots          
  • Squash    
  • Spinach                       
  • Mangoes                         
  • Turnips

 

VITAMIN B1

What are the benefits?

  • Converts food into energy
  • Promotes healthy skin
  • Builds healthy muscle tissue
  • Encourages healthy, shiny hair
  • Fosters a healthy brain

Which foods can I find it in?            

  • Ham          
  • Watermelon        
  • Acorn Squash          
  • Soy milk

 

VITAMIN B2

What are the benefits?

  • Converts food into energy
  • Promotes healthy skin
  • Builds healthy hair
  • Encourages a healthy brain
  • Fosters healthy blood

Which foods can I find it in?            

  • Whole and enriched grains         
  • Milk          
  • Cheese

 

VITAMIN B3

What are the Benefits?

  • Converts food into energy
  • Builds healthy skin
  • Encourages a healthy brain
  • Fosters a healthy nervous system
  • Promotes healthy blood cells

Which foods can I find it in?            

  • Meat          
  • Poultry          
  • Potatoes          
  • Peanuts        
  • Fortified & Whole Grains
  • Mushrooms         
  • Fish 

 

VITAMIN B5

What are the Benefits?

  • Converts food into energy
  • Helps create lipids
  • Builds Hemoglobin
  • Promotes Steroid Hormones
  • Fosters Neurotransmitters

Which foods can I find it in?            

  • Avocados          
  • Mushrooms          
  • Chicken          
  • Whole Grains          
  • Tomatoes
  • Broccoli 

 

VITAMIN B6

What are the Benefits?

  • Lowers Homocysteine levels
  • Lowers the chance of heart disease
  • Helps make red blood cells that improve cognitive abilities and immuine functions.

Which foods can I find it in?            

  • Meat          
  • Fish          
  • Tofu          
  • Poultry    
  • Legumes      
  • Potatoes

 

VITAMIN B12

What are the Benefits?

  • Lowers Homocysteine levels
  • Lowers risk of heart disease
  • Assists in making new cells
  • Breaks down fatty and amino acids
  • Protects nerve cells and encourages normal growth
  • Helps make red blood cells that improve cognitive abilities and immune function

Which foods can I find it in?            

  • Meat          
  • Fish          
  • Milk          
  • Eggs          
  • Poultry        
  • Cheese                                                                                                                                           
  • Fortified  Soy Milk   
       

BIOTIN

What are the Benefits?

  • Promotes healthy  bones and hair
  • Converts food into energy
  • Helps make and break down some fatty acids

Which foods can I find it in?            

  • Egg Yolks        
  • Soy Beans          
  • Fish          
  • Whole Grains 

 

VITAMIN C

What are the Benefits?

  • Acts as an antioxident
  • Builds a strong immune system
  • Protects against cataracts
  • Helps makes collagen that knits together wounds as well as supports blood vessel walls
  • Lowers the risk of stomach, breast, mouth, and esophageal cancer

Which foods can I find it in?

  • Brussel Sprouts            
  • Bell Peppers            
  • Strawberries            
  • Potatoes     
  • Fruit & fruit juices       
  • Tomatoes                
  • Broccoli                     
  • Spinach 

 

CHOLINE

What are the Benefits?

  • Helps metabolize and transport fats
  • Helps make and release acetylcholine, which aids activity in the brain and in the nerves

Which foods can I find it in?

  • Peanuts                                           
  • Milk                                     
  • Eggs  

 

VITAMIN D

What are the Benefits?

  • Helps maintain normal blood levels of calciumand phosphorous in order to strengthen bones
  • Stimulates the growth of teeth and bones

Which foods can I find it in?

  • Fortified Milk          
  • Fatty Fish          
  • Fortified Margarine 

 

VITAMIN E

What are the Benefits?

  • Acts as an antioxidant
  • Protects Vitamin A and and certain lipids from damage
  • Aids in the prevention of Alzheimers disease

Which foods can I find it in?

  • Leafy Greens          
  • Whole Grains           
  • Margarine          
  • Nuts 

 

FOLIC ACID

What are the Benefits?

  • Vital for the creation of new cells
  • Lowers homocysteine levels
  • When taken early in pregnancy, helps prevent birth defects in the spine and the brain
  • Lowers the risk of colon cancer
  • Lowers the risk of heart disease

Which foods can I find it in?

  • Turnip Greens         
  • Orange Juice           
  • Tomato Juice          
  • Asparagus          
  • Broccoli                     
  • Legumes                   
  • Fortified Grains     
  • Spinach 

 

VITAMIN K

What are the Benefits?

  • Activates calcium and proteins necessary for blood clotting
  • Hips prevent hip fractures

Which foods can I find it in?

  • Cabbage        
  • Spinach        
  • Broccoli      
  • Sprouts       
  • Kale        
  • Collard Greens       
  • Eggs       
  • Milk

 

Get Them All in One

The great thing about many of these foods is that they contain a high amount of these various nutrients. You don't have to look very far to find everything that you're looking for to create a well rounded diet. Armed with this convenient list of important vitamins and minerals, as well as the foods that you can find them in, fitting them all into your diet should be a breeze!


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