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  • Juan Karlos

What Vitamins Can You Get From Your Food?

Being conscious about what you are eating is a good thing. It just means that you care for yourself! It might be a taxing task to keep on asking what's good or not good for you, right? So why not learn for yourself?


Here are the list of food groups, their food sources and what you can get from them:


1) Grains

Sources: Breakfast cereals, muesli, rice, pasta, bread, oats, and all other foods made from flour and grains are 100% whole grain sources


Nutrients: B-vitamins including thiamin and riboflavin, panothenic acid and niacin; calcium, iron, folate, selenium, magnesium


2) Vegetables

Sources: Fresh, frozen or canned, & blended vegetable drinks Best: spinach, cabbage, bean sprouts, peas, carrots, broccoli, peppers, leeks potatoes, onions, garlic, tomatoes

Nutrients: Beta carotene, potassium, vitamin K, iron, vitamins A & C, folate, phytochemicals


3) Fruits

Sources: Includes fresh, frozen or canned plus 100% fruit juice Best: blueberries, strawberries, melon, kiwis, pineapple, black currants, oranges, lemons, grapefruit, papaya, apricots

Nutrients: Carotenoids and phytochemicals, potassium, vitamins A & C, folate, magnesium


4) Meats & Beans

Sources: All fish, meat, poultry, eggs, beans and lentils, nuts, soy, and seeds Best: any fish, turkey, skinless chicken, lean beef, pork, eggs or egg whites

Nutrients: Zinc, iron, calcium, niacin, B-6, vitamin E, thiamin, B12, iodine, copper (seafood) Selenium, panothenic acid


5) Dairy

Sources: Non/low‑fat milk and milk products, such as yogurt, cottage cheese, and cheese. Milk alternatives made from Soy, Rice, Hemp, Almond and H‑E‑B MooTopia

Nutrients: Potassium, phosphorous, riboflavin, calcium, fortified with vitamin D


6) Fats


Sources: Oils, butter, lard, tub margarine, cream Best: choose clear oils made from plants and nuts; avocado, high fat fish such as salmon or tuna, nuts, seeds, nut butter


Nutrients: Omega-3, Fatty acids, mono, and polyunsaturated fats, soluble vitamins A, D, E & K, B-6, panothenic acid (seeds/nuts)



Reference: http://tiny.cc/s4ctiz

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