Vitamin A:
Milk, butter, cheese, eggs, chicken, fish oils.
Vitamin B complex
Our body requires B1,B2, Nicotinic acid in small quantities. So we
should concentrate
on B6,B12 & folic
acid.
B12 sources:
Mostly non vegetarian foods like egg, chicken, meat,fish.
Vegetarian food is only milk,which contains B12.
The British Vegan Society recommends foods fortified with vitamin
B12, such as:
breakfast cereals
yeast extract
margarine
soya powder and milk
Plamil
soya mince or chunks.
B6 sources:
These are similar to B12 ones & is present in vegetarian diet such
as vegetables,brown rice,dates,apricots,pulses.
Folic acid sources:
Liver contains the best amount of folic acid. White rice, oranges,
tomato,pasta also contains good amount of Folic acid.
Vitamin C sources:
Citrus fruits like lemon, orange, guava, red sweet pepper, kiwi
Strawberries & Brussels sprout
Vitamin D sources:
Egg yolks, seafood oil, beef liver, and wild-caught oily seafood
will be primary choices for Vitamin D.
Milk is one of the best source for Vitamin D.
Sun rays are said to produce vitamin D but info from recent research
is due to pollution & temperature, the vitamin produced is not
sufficient for the body.
Vitamin E sources:
Fortified cereals, almonds, vegetable oils, tomatoes, peanut butter, avocado
Vitamin K sources:
Spinach, cabbage, cauliflower, wheat bran, organ meats, cereals, eggs.
image source
0 comments:
Post a Comment