Sources Of Vitamin D

Ayurveda principles suggest people derive nutrients essential for their body through food. The case of vitamins is no different.

Find below the natural food sources of various vitamins. Be sure to include variety of vegetables, fruits, nuts and grains in your daily diet.

Vitamin D is not produced by plants. Vegans do not worry, vitamin D3 is produced in our body, with the help of sunlight. The plants produce vitamin D2.

Food sources of vitamin A, the natural sources of vitamin A
Vitamin A, also called retinol, is essential for good vision, strong bones and healthy skin luminous. Food products that contain vitamin A include carrots, radishes, squash, broccoli, barley, turnips, apricots, wheat, maize, potato, peas, eggs, chicken meat, seeds lin, mango, orange, sweet potato and coriander.

Overcooking can lose vitamin A.

Food sources of vitamin B, the natural sources of vitamin B

Vitamin B complex has several vitamins

Vitamin B1 (thiamin) -

Whole grains, soybeans, legumes, nuts, kidney and liver contain vitamin B1.

Vitamin B2 (riboflavin) -

Vitamin B2 provided by cereals, broccoli, spinach, asparagus, milk and meat.

Vitamin B3 (niacin) _

Spinach and green vegetables, potatoes, tomatoes, tuna, shrimp, etc. are sources of niacin.

Vitamin B6 (pyridoxine) -

Whole grains, nuts, legumes, egg yolk, chicken and mutton are sources of vitamin B6.

Vitamin B12 (Cobalamin) -

Vitamin B12 kidney, liver, salmon, sardines, etc. are the main sources. Almost absent in plants.

Vitamin C

Indian gooseberry, orange, broccoli, cauliflower, pineapple, strawberries, and citrus fruits are natural sources of vitamin C. Vitamin C in the Indian gooseberry is retained after cooking.

Vitamin D

Produced in human skin, with the help of sunlight, vitamin D is also present in egg yolk, fish and liver.

Vitamin E -

Green vegetables, soybeans, sunflower seeds, wheat germ, shrimp and cod are good sources of vitamin E.

Vitamin K - produced within the body, vitamin K is also found in green vegetables. Lettuce, cabbage, spinach, cauliflower and cereals are good sources of vitamin K.

Sources of minerals

Some important minerals for the body and their sources listed below. Body needs certain minerals in very small quantities and some minerals in larger quantities.

Calcium
Essential for healthy bones and teeth and nervous system, calcium is found in milk and dairy products, cabbage, broccoli, salmon and seafood

Fluoride
Helps build bones and teeth and resist tooth decay. Find seafood

Iron
an essential part of hemoglobin in the blood, iron is present in spinach, tomatoes, broccoli, green leafy vegetables, parsley, shrimp, beef liver, etc.

Iodine
A component of thyroid hormone, which regulates growth and development of an individual, iodine is found in sea salt and seafood milk and wheat also has iodine in very small quantities.

Phosphorus
Essential for the formation of cells and tissues, bones, teeth and an essential element in maintaining the optimum balance pH, phosphorus is found in cereals, milk, egg, fish and meat.

Magnesium
Required for healthy bones, teeth, nervous system health and proper energy metabolism, magnesium is found in green vegetables, legumes, fish, poultry and meat.

It is useless according to any food shop for all needs specific vitamins or minerals. Include all the different types of fruit.