🥗Health+Beauty💄
🥑10 Vitamin Benefits in Foods🥑
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Hello, my Sun Petals!
Today I wanted to take some time away from movies and photography to focus on what’s most important!
Our health!!!!!😍
Highlighting the benefits of vitamins that are found in our fruits, vegetables, and other notable foods!
This post isn’t meant to nag or bash anyone, but to enlighten one another on improving our cognitive, physical, and social functioning.
Let’s support each other in health longevity!
Disclaimer: Theses food recommendations may vary depending on your dietary restrictions, so be sure to check with a medical professional!
1. Vitamin A
What is it:
Vitamin A (Retinol/Beta-carotene) most importantly aids eye health, especially at night. Vitamin A also helps in the production of white blood cells in our bodies, which maintains the gut, skin, and respiratory. Vitamin A deficiency: dry skin, hair, or eyes, night blindness, in severe cases blindness.
Fruits:
- Mango
- Papaya
- Watermelon
- Grapefruit
- Cantaloupe
- Apricots
Vegetables:
- Squash & Pumpkin
- Red Bell Peppers
- Sweet Potatoes
- Carrots
- Kale
- Collard Greens
2. Vitamin B2
What is it:
Vitamin B2 (Riboflavin) is essential for production of coenzymes in our body’s that supports the cellular metabolism and growth. It acts as an antioxidant and that helps maintain our skin, eye, and nervous system health. Signs of Vitamin B2 deficiency: sore throat, eye fatigue, skin rashes, cracked lips, and cataracts if too severe.
Fruits:
- Avocado
- Banana
- Figs
- Dried Peaches
Vegetables:
- Potatoes
- Spinach
- Asparagus
- Mushrooms
- Cabbage
- Broccoli
Other Notable Foods:
- Almonds
- Cheese
- Dairy Milk
- Salmon
- Chicken
- Beef
3. Vitamin B6
What is it:
Vitamin B6 (Pyridoxine) is most known for developing the brain and producing neurotransmitters, notably serotonin and dopamine, which regulates our moods and sleep. B6 also breaks down proteins, carbohydrates, and fats, giving us energy and aids in immunity support against sicknesses. Vitamin B6 deficiency: anemia, weak immune system, and depression.
Fruits:
- Banana
- Dried Dates
- Pineapple
- Papaya
- Raisins
- Mango
Vegetables:
- Green Peas
- Brussels Sprouts
- Spinach
- Potatoes
Other Notable Foods:
- Milk
- Eggs
- Chickpeas
- Tuna
- Tofu
4. Vitamin B7
What is it:
Vitamin B7 (Biotin) assists enzymes to dissolve proteins, fats, and carbohydrates in our foods. Biotin is often famously used for aiding the production of keratin in our body’s which strengthens hair, skin, and nails. Vitamin B7 deficiency: can result in weak nails, hair loss, skin rashes, and fatigue.
Fruits:
- Raspberries
- Banana
- Avocado
- Apples
Vegetables:
- Cauliflower
- Mushrooms
- Sweet Potatoes
- Carrots
Other Notable Foods:
- Walnuts
- Sunflower Seeds
- Peanuts
- Eggs
- Pork
- Beef
5. Vitamin B12
What is it:
Vitamin B12 (Cobalamin) helps produce red blood cells, DNA, and nerve cells. This vitamin is the most important key player in the function and development of the brain and producing energy for the body.
Fortified Foods:
- Nutritional Yeast
- Plant-Based Milks
- Soy Products
Foods:
- Beef
- Tuna
- Shellfish
- Cheese
- Eggs
- Yogurt
- Salmon
6. Vitamin C
What is it:
Vitamin C (Ascorbic Acid) is an antioxidant that is most famous for strengthening the body’s immunity, aiding in wound healing, and the production of collagen. Signs of Vitamin C deficiency: slow wound healing, fatigue, gum disease, and joint pain. It’s often noted that Vitamin C would have been beneficial for sailors diagnosed with scurvy in the 1500’s.
Fruits:
- Strawberries
- Kiwi
- Oranges
- Grapefruit
- Guava
- Lemon
- Lime
Vegetables:
- Tomatoes
- Chili Peppers
- Red & Green Peppers
- Kale
- Spinach
- Broccoli
7. Vitamin D
What is it:
Vitamin D (Calciferol) is most notably responsible for helping the body absorb minerals that are critical in building and strengthening bones within the body. Vitamin D deficiency: can lead to weak bones, fatigue, and muscle weakness.
Fruits:
- Dried Figs
- Papaya
Vegetables:
- Mushrooms
- Spinach
- Sweet Potatoes
- Kale 🥬
Other Notable Foods:
- Eggs
- Milk 🥛
- Beef
- Plant-Based Milk
- Tofu
- Orange Juice
8. Vitamin E
What is it:
Vitamin E (Tocopherol) is act as an antioxidant protecting cell membranes, strengthening the bodies immunity from bacteria, and preventing blood clots from being formed in the heart arteries.
Fruits:
- Cranberries
- Kiwi
- Mango 🥭
- Avocado
- Apricots
Vegetables:
- Tomatoes 🍅
- Asparagus
- Turnip Greens
- Squash & Pumpkin
- Red Bell Peppers
9. Vitamin K
What is it:
Vitamin K is helps the body in producing various proteins that are needed to support blood clotting and building bone tissue. Vitamin K deficiency: can result in uncontrolled bleeding, weak bone development, and easy bruising.
Fruits:
- Kiwi
- Blueberries 🫐
- Pomegranate
- Plums
- Blackberries
- Grapes
Vegetables:
- Collard Greens
- Turnip Greens
- Okra
- Cabbage
- Broccoli 🥦
- Parsley
10. Choline
What is it:
Choline is is responsible for maintaining liver function, brain development, and nerve function with the body. Responsible for aiding cells into constructing membranes, making a neurotransmitter, and removing fat from the liver. Choline deficiency: can lead to liver damage and muscle damage.
Fruits:
- Dried Prunes
- Kiwi 🥝
- Tangerines
- Oranges
Vegetables:
- Lima Beans
- Mushrooms 🍄🟫
- Cabbage
- Cauliflower
Other Notable Foods:
- Peanuts
- Soybeans
- Eggs 🥚
- Salmon
- Quinoa
- Cod
- Turkey
Food isn’t just meant to help you grow but help maintain your body in the long haul.
Not everything is meant to be consumed in such large doses at a time, so it is important to watch your intake levels and eat a variety of foods that produce other proper nutrients for your body.
Reminder: What you do while you are young can have an effect on you when you get older!!
Thank you so much for reading!!!!!
Please comment below on your favorite food!
Bye!!!!
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