Food Sources for Necessary Vitamins

We know vitamins are important for our body functions and we need specific amounts to prevent vitamin deficiency diseases, but where do we get vitamins? Our food contains the vitamins that we need except for Vitamin D and K, which our body synthesizes. Vitamins are divided into two classes, fat-soluble and water-soluble.

Fat-soluble vitamins are Vitamin A, D, E, and K. Vitamin A is found in milk, cheese, cream liver, kidney, and fish oils. Most of these foods are high in saturated fats and cholesterol so a vegetable source for Vitamin A is recommended, especially if it contains beta-carotene. Beta-carotene is found in carrots, pumpkin, sweet potatoes, and winter squashes. It also comes from pink grapefruit, apricots, cantaloupe, apricots, spinach, and broccoli. The deeper the color of the fruit, the more beta-carotene is found in it.

Vitamin D is found in dairy products such as cheese, butter, cream, fish and oysters. The D vitamin is also found in fortified foods such as milk and cereal. The body can also make Vitamin D if it receives at least 15 minutes of sunshine three days a week. A lack of Vitamin D can cause rickets, a disease of the bones because of a lack of Vitamin D, or the body doesn’t use Vitamin D, as it should.

Vitamin E is found in corn, nuts, seeds, olives, spinach, wheat germ, asparagus and other green leafy vegetables. It is also found in products made from vegetable oils such as margarine and vegetable oil. Vitamin K is found in soybeans, spinach, cauliflower, cabbage, and some cereals. The intestines will also produce vitamin K.

Fat-soluble vitamins are stored in the liver and released as needed.

Water-soluble vitamins are found in many foods, and if they are not used for that day’s needs, the balance is flushed from the system through the urinary tract

Thiamine, a B vitamin is found in cereals, pasta, whole grains, and fortified breads. It’s also found in lean meats, fish, dried beans, peas, and soybeans. Dairy products, fruits, and some vegetables will contain thiamine as well.

Niacin is found in legumes, fish, lean meats, nuts, eggs, and dairy products. Many breads and cereals are enriched with niacin as well.

Folate is another water-soluble vitamin that is found in green, leafy vegetables, but many foods are fortified with folic acid because it is so important to the body, especially during pregnancy.

Vitamin B12 is found in eggs, poultry, meat, shellfish, milk and milk products. Pantothenic acid and biotin are found in eggs, dairy products, legumes, yeast, broccoli and other vegetables in the cabbage family. It is also found in fish, whole grain cereals, white and sweet potatoes and lean beef. Biotin and Pantothenic acids are found in many other foods as well.

Vitamin C is found in citrus fruits, juices, strawberries, broccoli, turnip greens, tomatoes, and other green vegetables. It is also found in sweet and white potatoes, cantaloupe and Vitamin C may be found in small amounts in many other fruits and vegetables.