Thanks to the diet, we can fill up with vitamins, essential for the proper functioning of the body. It is still necessary to know in which foods we find each type of vitamin. At your forks, follow the guide.
To function well, the organization needs Vitamins. Full of vitamins.
In all, there are no less than thirteen, considered essential for a healthy body. And each has a very specific role: cell division, fatigue, antioxidant, etc.
Small tour – alphabetical – of vitamins and foods in which they are found.
Which foods contain the most vitamin A?
vitamin A is part of the fat-soluble vitamins. It has a primary role in the mechanism of vision, cell growth and helps the proper functioning of the immune system.
In the diet, vitamin A comes in two forms: retinol (and derivatives) found exclusively in animal products such as liver poultry or beef or fish liver oils; and carotenoids, or the natural red, yellow, and orange pigments found in plant products (fruits, vegetables, flowers or algae), and in particular the carrots sweet potato or the pumpkin.
Which foods contain the most B vitamins (B1, B2, B3, B5, B6, B8, B9, B12)?
There are eight vitamins called B complex and each has special properties, for the proper functioning of the organization. They are all water-soluble and are therefore found in different foods. Note that for water-soluble vitamins, it is often necessary to prefer steam cooking rather than in water, to preserve the maximum number of vitamins.
vitamin B1 (also called thiamine) is used for the proper functioning of the nervous system, allows energy production through carbohydrate metabolism especially. It also helps in the breakdown of alcohol by the liver and is good muscle health.
Many foods contain B1: nuts (Pistachios, nuts, pecans, etc.), whole grains, pork, or offal. They are also found in the brewer’s yeast (very concentrated in B1) or rye bread for example.
vitamin B2 (also called riboflavin), like B1, plays a role in carbohydrate metabolism and everything that results from it (energy, etc.). But that’s not all! It is also involved in the metabolism of lipids and proteins. The B2 is also indispensable in keratin production (skin, hair, nails) and helps to maintain good vision.
Again, the dietary sources of vitamin B2 are relatively numerous. We still find brewer’s yeast, but also some offal (lamb liver, beef kidneys, etc.), squid, Cheese (camembert, époisses, dry goat, Roquefort), in the hard-boiled egg, the pork fillets milk (of ewes or semi-skimmed cows) or Yogurt nature.
Now let’s move on to vitamin B3 or niacin, which is recommended in particular in the treatment of different pathologies, subject of course to a medical opinion. Overdose is also potentially dangerous, which is why self-medication is strongly discouraged.
But as part of a medical follow-up, it is prescribed to prevent diabetes type 1, but also treat hypercholesterolemia or atherosclerosis (chronic arterial disease).
The B3 is found in particular in the Meat (white meat, chicken, roast), offal (beef, lamb, veal liver), Pisces (canned tuna, salmon, cod, mackerel, etc.), Peanuts, or Oysters.
the vitamin B5 (or pantothenic acid), also helps – like the B1 and B2 seen so far – to the metabolism of carbohydrates, but it also intervenes on that of lipids and amino acids and assistance to good intellectual functioning. It also participates in the synthesis of certain hormones (cortisol, aldosterone, adrenaline…). Vitamin B5 is essential for tissue growth, which helps in the healing process and hair growth.
Again, the brewer’s yeast is an important source of vitamin B5. But it is also found in offal (livers, kidneys…), Mushrooms of bets, smoked trout, eggs, poultry (chicken, duck).
vitamin B6, also called pyridoxine, works in combination with vitamins B9 and B12, to prevent cardiovascular diseases, and possibly relieve the symptoms of premenstrual syndrome. It can also be prescribed as part of medical follow-ups for different pathologies. Note that in Canada, it is part of the ingredients of a drug prescribed to pregnant women suffering from nausea*.
Where is vitamin B6 found? In many foods, in small quantities. In particular, offal (as for many variations of vitamin B), fish (tuna, bonito with striped belly, salmon, cod), octopus. They are also found in potatoes (baked), pistachios, Bananasthe flaxseed, shiitake mushrooms, sesame seeds, prunes, or Hazelnuts.
vitamin B8 (biotin) also participates in the metabolism of proteins, fats, and carbohydrates, as well as certain amino acids. It also participates in glucogenesis (sugar production by the liver, especially at night). It also contributes to the proper functioning of the immune system, the renewal of cells (skin, hair), and the good health of the nervous system.
Again, vitamin B8 is found in many foods, but more strongly in offal, Legumes, brewer’s yeast (again), bacon, pork tenderloin, hard-boiled egg, or nuts.
vitamin B9 now, also known as folic acid or folate, is known in particular for its action on development in utero. Pregnant women are usually supplemented to reduce the risk of neural tube defects in the fetus. But that’s not all! The B9 is recognized as an action on homocysteine levels (related to kidney disease), in the prevention of macular degeneration (in the retina) in women. It is also decreasing hypertension, prevents gingival problems. It may reduce the symptoms of vitiligo, prevent certain cancers, and slow cognitive decline. And finally, it strengthens the action of the Antidepressants.
Where to find vitamin B9 in the diet? In offal, Broccolithe spinach, legumes, Beet, nuts, hazelnuts, or flaxseed.
vitamin B12 (cobalamin) is one of the most well-known vitamins of the complex because it is usually this one that is deficient when you stop eating meat, without compensating for the intake. This vitamin helps prevent cardiovascular diseases (associated with B6 and B9), it treats Alzheimer’s disease disorders.
B12 is found naturally in products of animal origin – hence the question of deficiencies when adopting vegetarianism – such as clams, beef liver, octopus, oysters, crab, tuna, herring, swordfish.
Which foods contain the most vitamin C?
We change the category with vitamin C, which is also water-soluble. This vitamin participates in many processes of the body, including collagen production (which helps in the formation of skin, bones, ligaments). Its well-known role is its powerful antioxidant.
Vitamin C is mainly found in colorful fruits and vegetables, but contrary to popular belief, it is not orange that contains the most. Thus foods such as guava blackcurrant parsley the lemon pepper (red, yellow, green), the Herbs, or kiwi are more full of vitamin C than an orange.
Which foods contain the most vitamin D?
Essential for good bone health and a strong immune systemthe vitamin d can be synthesized by the body, during exposure to the sun, but also via diet. It is part of the fat-soluble vitamins. In food, it is found in two forms: the D2 in plants and D3 in foods of animal origin. This vitamin plays an essential role in the assimilation of calcium and phosphorus by bones and teeth.
It is found in particular in the cod liver oil, foie gras, salmon, sardine, margarine, halibut, egg yolk, or cottage cheese 3%.
Which foods contain the most vitamin E?
the vitamins E helps to strengthen the immune system especially of the elderly, relieve menstrual pain. It also has an antioxidant role.
In the diet, vitamin E is found in foods such as almonds, hazelnuts, sunflower seeds, sunflower oil, or the lawyer. In short, quite “fatty” foods naturally.
Which foods contain the most vitamin K?
Finally, vitamin K plays a leading role in the coagulation sanguine. It exists under two forms K1 and K2.
K1 is mainly found in “dark” greens such as broccoli, kale, spinach, as well as vegetable oils (olive oil, rapeseed, etc.). Conversely, vitamin K2 is found in fermented dairy products (cheeses, yogurts, kéfir) but also in offal and fish oils.