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Food Vitamins play an important role to a human body. Without it, the body would not function well. They help us grow properly, give energy and for the universal well-being of the body. The human body as we know it cannot produce vitamins. So in order to deposit vitamins into our body, they are put into our diets or man made dietary supplements. They are best taken with food to ingest as they would incorporate without it. There are two types of vitamins, the fat-soluble vitamins and the water-soluble vitamins. Fat-soluble vitamins are the food you intake that is stored in the fat tissues and liver until they are taken out until the body needs them. Examples of these are vitamins A, D, E, and K. While the water-soluble vitamins are those that frequently needs replacing as they don’t get stored in the body like the fat-soluble, as an alternative they are directly traveled to your bloodstream and the unnecessary are urinated. Examples of the water-soluble are vitamins C and B (B1, B2, B6, B12, pantothenic acid, folic acid, and biotin). Here are the different Food Vitamins, its uses and a few examples of food sources: • Vitamin A – this assists in cell reproduction, fuels immunity and is required for some configuration of hormones. It also improves vision and aids maintaining healthy skin. Food Sources: Papaya, Mango, Brussels sprouts, Pumpkins, Tuna, and Eggs etc. • Vitamin B1 – is imperative in energy production. It aids to convert carbohydrates into energy. Is in important role to the nervous system, heart, and muscles. Food Sources: Pineapple, Grapes, Corn, Potatoes, Beef, Tuna, Cow and Soy Milk. • Vitamin B2 – for body growth and red cell production. Also helps convert carbohydrates into energy. Food Sources: Banana, Lychee, Lima Beans, Asparagus, Lamb, Pork, and the dark meat of Chicken. • Vitamin B3 – Helps the performance of the skin, nerves and the digestive system. Food Sources: Avocado, Peach, Loganberries, Okra, Mushrooms, Sweet Potato, Chicken Breast, Turkey Bacon, and Hamburger. • Vitamin B5 – good cholesterol, vital for metabolism and hormone production. Food Sources are Watermelon, Starfruit, Gooseberries, Parsnip, Butternut squash, Caviar, Yogurt, Roast duck. • Vitamin B6 – is vital for the production of antibodies in the immune system. Needed for the chemical reaction of protein intake. The more protein, the more vitamin B6 needed. Food sources: Pomegranate, Passion Fruit, Green Pepper, Spirulina, Bok Choy, Beef Sausage, Herring, Catfish. • Vitamin B9 – helps production of DNA cells, maintaining brain function and vital to the spinal fluids. Food sources: Blackberries, Raspberries, Artichoke, Cabbage, Cheddar Cheese, Low fat Yogurt, Beef Jerky. • Vitamin B12 – the same as the other B vitamins. Helps metabolism, red blood cell production, and preservation of central nervous system. Food Sources: Beef, Fish, Poultry and dairy products. • Vitamin C – an antioxidant; protects body tissues from oxidation. Food sources: Kiwi, Kale, Perch, Soy beans. • Vitamin D – the sunshine vitamin. Supports amalgamation of calcium and magnesium. Food sources: Cream Cheese, Cows milk, Anchovies, Hot dogs. • Vitamin E – the same role as vitamin C. Also helps repair minor wounds, soothes broken/stressed tissue and minimizes the old age appearance. Food sources: Boysenberries, Swiss chard, Sardines. • Vitamin K – a fat soluble, vital role to blood clotting. Food Sources: Pear, Spinach, Lamb, Beef. So it is important to keep track on what you are eating and know what is important for you to consume to maintain a healthy and long life ahead.
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