To have a healthy and balanced diet, it is essential to consume foods full of vitamins.
But what are the specific benefits of vitamins on our body? And what are the foods that contain the most vitamins ?
Luckily, here’s a handy chart for you to share, print, and use the next time you cook a meal.
This way, when you prepare a meal or go shopping, you will know exactly which foods contain which vitamins.
Click here to view and print this guide easily in PDF.
Vitamin A (retinol)
Contributes to the vision and hydration of the skin. Facilitates the growth of bones and teeth. Strengthens the immune system and reproduction.
Foods rich in vitamin A:
• mangoes
• carrots
• butternut squash
• pumpkin
• broccoli
• Liver of beef
Vitamin B1 (thiamine)
Increases the basal metabolism and strengthens the functioning of the nervous system.
Foods rich in vitamin B1:
• watermelon
• tomatoes
• spinach
• soy milk
• defatted ham
• pork chops
• Sun-flower seeds
Vitamin B2 (riboflavin)
Increases basal metabolism. Contributes to healthy eyesight and skin.
Foods rich in vitamin B2:
• spinach
• broccoli
• mushrooms
• milk
• eggs
• liver
• Oysters
• clams
Vitamin B3 (niacin)
Increases basal metabolism. Contributes to the good health of the skin. Participates in the proper functioning of the nervous system and the digestive system.
Foods rich in vitamin B3:
• spinach
• potatoes
• tomatoes
• extra lean ground beef
• chicken breast
• shrimp
• canned tuna (natural)
• liver
Vitamin B6 (pyridoxine)
Intervenes in the transformation of amino acids and fatty acids. Stimulates the production of red blood cells.
Foods rich in vitamin B6:
• bananas
• watermelon
• tomatoes
• potatoes
• broccoli
• spinach
• chicken breast
• White rice
Vitamin B12
Contributes to cell synthesis. Participates in the transformation of amino acids and fatty acids. Also involved in the functional integrity of nerve cells.
Foods rich in vitamin B12:
• milk
• meat
• poultry
• fish
• eggs
• sea food
Vitamin C (ascorbic acid)
Used in the synthesis of new cells. Contributes to the transformation of fatty acids and amino acids. Also involved in the functional integrity of nerve cells.
Foods rich in vitamin C:
• mangoes
• oranges
• lemons
• grapefruits
• strawberries
• kiwi fruit
• spinach
• broccoli
• Red peppers
• snap beans
• tomatoes
Vitamin D
Vitamin D promotes bone mineralization.
Foods rich in vitamin D:
• fortified milk
• Egg yolk
• liver
• fatty fish
• Sun exposure
Vitamin E
Has antioxidant properties. Reduces the harmfulness of free radicals and participates in the stabilization of the cell membrane.
Foods rich in vitamin E:
• vegetable oils rich in polyunsaturated fatty acids
• lawyers
• cod
• shrimp
• tofu
• corn
• Sun-flower seeds
Vitamin K
Contributes to the synthesis of proteins necessary for blood clotting. Regulates blood calcium levels.
Foods rich in vitamin K:
• spinach
• broccoli
• Brussels sprouts
• green leafy vegetables
• liver
Vitamin B9 (folic acid)
Contributes to DNA synthesis and cell synthesis.
Foods rich in vitamin B9:
• tomatoes
• broccoli
• spinach
• asparagus
• okra
• green beans
• cornilla beans
Vitamin B8 (biotin)
Increases basal metabolism. Promotes the transformation of fat and amino acids. Facilitates the synthesis of glycogen.
Widespread in all foods
Vitamin B5 (pantothenic acid)
Increases basal metabolism.
Widespread in all foods
Results
And there you have it, now you know all the benefits of vitamins on your health as well as the foods that contain them the most 🙂
Share this guide with your loved ones and print it to consult it whenever you want!
And don’t forget: contrary to popular belief, cooking food does not destroy their vitamin content!
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