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Food Sources of Vitamins

Vitamins are essential for the normal functioning of our body, as they play a vital role in cell functions, growth, and development. Vitamins can be grouped into two types: water soluble vitamins and fat soluble vitamins. Out of the 13 essential vitamins, four vitamins, namely, vitamins A, D, E and K, are fat soluble vitamins, while the other 9 vitamins, including vitamins C and the B vitamins, are water soluble vitamins. Fat soluble vitamins can be stored in the fatty tissues, whereas water soluble vitamins except B12 are flushed out of the body through and should be replenished regularly.


One has to include a variety of foods in his/her diet in order to obtain all essential vitamins, as there is no single food that can provide all the vitamins to the body.


Many people have the misconception that they can fulfill their vitamin requirement through supplements or pills. However, many food sources of vitamins are available and by including such food groups in a balanced way, one can easily meet the daily requirement of most of the vitamins. There are several natural sources of vitamins are available. Given below is a list of all the vitamins and their natural sources.


What are natural food sources of vitamins?


Here is a list of some of the best natural sources of vitamins. A diet that includes most of these fruits, vegetables, meats, and dairy products will ensure that you get your daily vitamin requirement, without the need to supplements.


Vitamin A


Vitamin A plays a vital role in bone growth, vision and cell division. It promotes good vision and helps to maintain healthy bones, teeth, skin, and soft tissues. Sources of Vitamin A include both animal and plant sources.


Animal sources include the following:


Beef


Eggs


Chicken


Fish


Seafood


Fruits and vegetables are good plant sources. Some of the fruits that are high in vitamin A include:


Apple


Apricots


Mangos


Cantaloupe


Watermelon


Kiwis


Plums


Peaches


Blackberries


Some of the vegetables that are high in vitamin A are


Greens


Carrots


Spinach


Collards


Pumpkin


Peas


Broccoli


Tomato


Turnip


Escarole


Wheat germ


Dairy products such as cheese, milk, and yogurt are also good natural sources of vitamin A.


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