Healthy Living Magazine

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These are the 13 essential vitamins: A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyroxidine (B6), biotin (B7), folate (B9), and cobalamin (B12).
Vitamins A, D, E and K are stored in our fatty tissues. The others are water-soluble so they must be replenished regularly. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.

The best way to get enough of these essential vitamins is to eat a healthy well balanced diet.

VITAMIN A

  • salmon and other cold water fish
  • egg yolks
  • fortified dairy products

VITAMIN C

  • citrus fruits
  • juices
  • melons
  • berries
  • peppers
  • broccoli
  • potatoes

VITAMIN D

  • fortified milk
  • fortified soy/rice beverages
  • butter
  • egg yolks
  • fatty fish
  • fish liver oil

VITAMIN E

  • eggs
  • vegetable oils
  • margarine
  • mayonnaise
  • nuts and seeds
  • fortified cereals

VITAMIN K

  • spinach
  • broccoli
  • liver
  • green leafy vegetables

B1

  • pork
  • legumes
  • nuts and seeds
  • grains
  • fortified cereals

B2

  • lean meat
  • poultry
  • dairy products
  • fortified soy/rice beverages
  • raw mushrooms
  • fortified cereals

B3

  • lean meats
  • poultry
  • seafood
  • milk
  • eggs
  • legumes
  • fortified breads and cereals

B5

  • almost all foods

B6

  • meat
  • fish
  • poultry
  • grains
  • cereals
  • bananas
  • green leafy vegetables
  • potatoes
  • soybeans

B7

  • egg yolks
  • soybeans
  • whole grains
  • nuts
  • yeast

B9

  • liver
  • yeast
  • leafy green vegetables
  • asparagus
  • orange juice
  • avocados
  • legumes

B12

  • all animal products

 

 

 

 

 

 

 

 

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