Be Healthy – Getting The Most Vitamins from Food 

We hear about vitamins all the time, but have you ever wondered what a vitamin is?
According to the technical definition, a vitamin is a natural chemical molecule – or related group of chemicals – that our bodies cannot generate in sufficient amounts and must therefore be obtained from the foods we eat.

Vitamins, on the other hand, are compounds required by our bodies for a variety of tasks. Vitamin D, for example, has hormone-like qualities, whereas vitamin A, for example, acts as a growth and differentiation regulator in cells and tissues. Vitamin E (and, on rare occasions, vitamin C) are antioxidants.
Vitamins have names that you might not be familiar with. Vitamin A is known as retinol, whereas vitamins B1 and B2 are known as thiamine, riboflavin, and niacin, respectively. Ascorbic acid is vitamin C, and cholecaliferol is vitamin D.
An Important Aspect Of Growth And Development
Vitamins are required for our natural growth and development. They are primarily obtained through our diet, though some can also be gained through other means. Microscopic organisms in our digestive system, known as “gut flora,” produce vitamin K and biotin, while vitamin D is made in the skin with the help of sunlight.
13 vitamins
To develop and flourish, your body needs 13 vitamins. They’re present in a variety of meals. Cooking, canning, and other processing methods, on the other hand, can be used to get rid of them. Although some people regularly take multivitamins, there are a few basic actions you can take to boost your body to absorb and use vitamins from food.
To begin, the best way to receive vitamins that can be utilized by the body is to eat the right meals. Fruits, vegetables, nuts, and seeds contain thousands of vitamins, all of which are easily absorbed by the body.
Make sure you consume a well-balanced diet that’s high in vitamins and other nutrients. Keep an eye on your empty calorie intake, which consists of foods with little nutritious value but are high in carbohydrates and fats.
Second, a variety of foods can be prepared in less time. Steamed or stir-fried veggies are a good way to avoid losing vitamins due to warming. Instead of canned or prepared fruits, raw fruits should be used. This is because foods that are ingested raw or in their natural state offer our bodies with more vitamins.

Here is an example of Vitamin enriched food :

 

Vitamin A: Green Leafy Vegetables, Oranges, Carrots, Apricots, Mangoes

Vitamin B3: Brown Rice, Broad Beans, Peas, and Dried Peaches

Vitamin C: Broccoli, Kiwi Fruit, Strawberries, Oranges, Spinach, Tomatoes, and Blackcurrants

Vitamin D: Mackerel, Salmon, Sunflower Seeds

Vitamin E: Spinach, Asparagus, Sunflower Seeds, Tomatoes, Almonds, and Carrots

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