Vitamins are organic substances produced by plants and animal. They are often called “essential” because they are not synthesized in the body (expect from vitamin D) and therefore must come from food. The top 15 Foods highest in vitamins include fish, dark leafy greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet bell peppers, avocado’s, peas, winter squash and fruits. Even tho Vitamins yield no energy in the human body but it perform other key tasks such as maintenance and repair. Vitamins, like antioxidants, function to protect cells from environment stressors, helping to support healthy aging.
Vitamin Supplements are good only if you take with precautions and enough knowledge. Vitamin A, D, E and K are fat soluble vitamins it gets stored in our liver so we don’t need daily dose of it. Even if you keep taking daily dose it can cause toxicity in your body. Symptoms can be dry, itchy skin, headache, nausea, loss of appetite, irregular heartbeat, organ damage, hemorrhages and extremely are cases of death.
Common supplements include: Vitamin (such as multivitamins or individual vitamins like B, C and D). Calcium supports bone health, and Vitamin D helps the body absorb calcium. Vitamin C and E are antioxidant-molecules that prevent cell damage and help to maintain health. While the research on multivitamins continues. Daily multivitamins may not benefits everyone and it is always better to switch supplements into a healthier and safer way which is consuming fruits and vegetables.
Vegetable Rich in Overall Vitamins are:
- Broccoli
- Cauliflower
- Brussels Sprouts
- Leafy greens. such as Chard
- Cabbage
- Romaine
- Bok choy
- Dark leafy greens, such as spinach and kale.
Fruits in Overall Vitamin are:
- Apple
- Banana
- Grapefruit
- Kiwi
- Mango
- Peaches and Nectarines
- Pineapple
Fruits and Vegetables are good source for not just Vitamins but also Minerals, Including folate, Vitamin C and Potassium. They’re an excellent source of dietary fiber, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fiber can also reduce your risk of bowel cancer. Good choices include oranges, blueberries, apples, avocados and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. The Dietary Guidelines for Americans recommend 2 cups of vegetables and 2cups of fruit daily for overall health, which amounts to about nine servings. Supplements are not intended to replace your intake of fruits and vegetables. In fact, a study published in 2019 in the annals of internal Medicine Suggests that vitamins and supplements may not be enough to keep you healthy. You should be able to get your daily nutrient intake with a balanced diet.