Vitamins

Vitamins

Vitamins: are organic food substances found only in 

living things, i.e. plants and animals. They are essential for our bodies to function properly. for growth, energy and for our general well-being. With very few exceptions the human body cannot manufacture or synthesize vitamins. They must be supplied in our diet or in man-made dietary supplements. Some people believe that vitamins can replace food. but that is incorrect. In fact, vitamins cannot be assimilated without also ingesting food. That is why it is best to take them with a meal. Synthetic vitamin supplements can be of varying quality. so it is a good idea to get your supplements from a reliable source

food content of vitamin B1

food content of vitamin B1

Fortified breakfast cereal or wheat germ breakfast cereal

  soybeans, peanuts, sunflower seeds,. peanuts, .brazil nuts. whole grains. pork. oatmeal. whole wheat. hazelnuts. brown rice. rye, pinto beans, red beans, millet, buckwheat. frozen peas. walnuts, garlic, pumpkin seeds, potatoes, chicken. Magnesium is necessary for thiamin activation. Some foods interfere with thiamin metabolism such as large quantities of raw fish. tea. coffee (including decaffeinated). ferns. black currants and red cabbage.

Example

1 cup fortified breakfast cereal = .5-2.0 mg

1 cup long grain fortified white rice = .26 mg

1- 3 oz. serving of lean cooked pork = .74 mg

food content of vitamin k

food content of vitamin k

Raw cauliflower, raw brussels sprouts, raw kale, green tea, turnip greens, spinach, tomatoes, raw parsley, raw swiss chard, runner beans, cooked broccoli, cooked soybeans, vegetable oils such as olive, cottonseed, soybean, and canola. Hydrogenation of oils may decrease the absorption and effect of vitamin K.

Example:

1 Tbs olive oil = 6.6 mcg

1 cup cooked broccoli = 420 mcg

1 Tbs mayonnaise = 11.9 mcg

1 cup raw parsley = 324 mcg

food content of vitamin c

food content of vitamin c

Guavas, blackcurrants, red bell peppers, kale, parsley, green sweet peppers, broccoli, brussels sprouts, mustard greens, mango, watercress, cauliflower, red cabbage, strawberries, papayas, green and white cabbage, spinach, oranges and orange juice, lemon juice, grapefruit and grapefruit juice, elderberries, calf liver, turnips, peaches, asparagus, cantaloupe, green onions, tangerines, oysters, new lima beans, black-eye peas, soybeans, green peas, radishes, raspberries, yellow summer squash, sweet potatoes, loganberries, tomatoes, new potatoes, lettuce, bananas, kiwi, honeydew, canned pineapple, cranberry juice, vegetable juice, tomato juice, rutabaga, kohlrabi, and limes.

1 medium orange = 70 mg

1 cup cranberry juice = 90 mg

1 whole guava, 3 oz. = 165 mg

1/2 cup fresh strawberries = 43 mg