Nutrition

What are vitamins good for?

     What is it good for?       Where can you get it from?
Vitamin A
  • Prevents eye and skin disorders
  • Strengthens the immune system
  • Promotes skin and hair health
  • Improves health of bones and teeth
  • Lowers cholesterol
  • Essential to the reproductive system
  • Leafy, dark green vegetables (kale, Brussels sprouts)
  • Dark orange fruits (apricots, cantaloupe)
  • Orange vegetables (carrots, butternut squash, sweet potatoes, pumpkin)
  • Chestnuts, pecans, pistachios
  • Eggs
  • Goat cheese
  • Tuna
Vitamin C

(a powerful antioxidant)

  • Essential for healthy skin, bones, and connective tissue
  • Promotes healing (perfect to treat a cold or the flu)
  • Improves health of gums and teeth
  • Helps the body absorb iron
  • Contributes to brain function
  • Red and green peppers
  • Tomatoes
  • Broccoli
  • Vegetables in the cabbage family
  • Lettuce
  • Spinach
  • All citrus fruits
  • Papayas
  • Mango
  • Kiwi
  • Cantaloupe
  • Strawberries
  • Pineapple
Vitamin D
  • Plays an important role in your nerves, muscles and immune system
  • Keeps your bones strong
  • Prevents joint discomfort
  • Helps treat arthritis and tooth decay
  • Egg yolks
  • Fatty fish (salmon, tuna, and sardines)
  • Soy milk, almond milk
  • Tofu
  • Goat cheese
  • Poultry, beef
  • Sunlight (but watch out for your skin!)
Vitamin E

(a powerful antioxidant)

  • Boosts your immune system and metabolism
  • Improves blood circulation
  • Slows down ageing
  • Protects the cells
  • Balances cholesterol
  • Repairs damaged skin and thickens the hair
  • Helps PMS symptoms
  • Improves stamina
  • Vegetable oils
  • Almonds
  • Hazelnuts
  • Pine nuts
  • Blackberries, raspberries
  • Cranberries
  • Blackcurrants
  • Nectarine, peach
  • Leafy greens
  • Butternut squash, pumpkin
  • Potatoes
  • Wheat germ
  • Whole-grain products
  • Egg yolks
Vitamin K
  • Necessary for proper blood clotting
  • Essential for building strong bones
  • Prevents heart disease
  • Leafy green vegetables
  • Vegetables in the cabbage family
  • Dark berries
  • Scallions
  • Cashews
  • Chestnuts
  • Pistachios
  • Edamame
  • Kidney beans
Vitamin B1
  • Converts carbohydrates into energy
  • Necessary for the heart, muscles, and nervous system to function properly
  • Slows down ageing
  • Improves memory and digestion
  • Reduces risk of Alzheimer’s disease
  • Helps keep a healthy heart
  • Lean meats and fatty fish
  • Dried beans
  • Soy foods
  • Sunflower seeds
  • Nuts
  • Whole grains
  • Peas
  • Brussels sprouts
  • Butternut squash
  • Asparagus
  • Parsnips
  • Potatoes, sweet potatoes
  • Dates
  • Mango, pineapple
  • Orange, grapefruit
  • Pomegranate

 

Vitamin B2
  • Essential for growth of tissues and organs
  • Helps regulate thyroid activity
  • Strengthens immune system
  • Improves digestion
  • Turns carbohydrates into energy
  • Produces red blood cells
  • Beef & Lamb
  • Oily fish
  • Eggs
  • Legumes (beans and lentils)
  • Nuts (especially almonds)
  • Green leafy vegetables (broccoli, spinach
  • Asparagus
  • Artichoke
  • Mushrooms
  • Sesame seeds
  • Bananas
  • Dates
  • Pomegranate
  • Mango, passion fruit
  • Goat cheese
  • Quinoa, oats
Vitamin B3
  • Helps maintain healthy skin
  • Promotes nerve function
  • Lowers cholesterol levels
  • Helps with headaches
  • Helps treat diabetes
  • Improves appetite and helps digestion
  • Helps cure impotence and erectile dysfunction
  • Red meat, poultry and fish
  • Peanuts
  • Mushrooms
  • Green peas
  • Sunflower seeds
  • Avocado
  • Potato, sweet potato
  • Pumpkin, squash
  • Corn
  • Artichoke
  • Mango
  • Nectarine, peach
Vitamin B6
  • Prevents heart and kidney diseases
  • Helps the body produce red blood cells
  • Protects the immune system and boosts metabolism
  • Essential for women’s and baby health
  • Gives relief from emotional disorders and aids in proper function of nervous system
  • Helps maintaining healthy levels of hormones
  • Helps treat eczema, acne, hair loss and skin disorders
  • Potatoes
  • Beans
  • Banana
  • Grapes
  • Pineapple
  • Watermelon
  • Spinach, kale
  • Whole grain cereals
  • Seeds and nuts
  • Legumes (Beans, edamame, chickpeas)
  • Red meat, poultry, fish
  • Eggs
Vitamin B9 (Folic Acid)
  • Helps the body make red cells
  • Reduces the risk of strokes
  • Helps fight depression, stress and anxiety
  • Helps build and repair skin cells
  • Helps prevent cancer and heart diseases
  • Liver
  • Dried beans and lentils
  • Green leafy vegetables
  • Asparagus
  • Avocado
  • Orange
  • Mango
  • Pineapple
  • Pomegranate
  • Blackberries, blueberries, raspberries, strawberries
  • Dates
  • Whole grain bread, brown rice, and cereals
Vitamin B12
  • Helps to make red blood cells
  • Crucial for nerve cell function
  • Oily fish, red meat and poultry
  • Milk, cheese
  • Eggs

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