We all know how important minerals and vitamins are for our body. Consider them as the powerhouse that fuels our bodies and allows us to function properly day after day. Lack of one or two vitamins might cause problems such as night blindness, fatigue, depression, tissue defects, muscle weakness, and more.
The reason why we discover these problems too late is because our daily meals contain all kinds of minerals and vitamins in small amounts. When one source is depleted and the body fails to find it in the body, you start experiencing vitamin deficiency signs such as brittle nails and hairs, mouth ulcers, bleeding gums, a white film in front of your eyes, dandruff, hair loss, and white or red bumps on skin.
It might seem a little daunting to you to figure out which vitamin offers what. This, in turn, creates difficulty when you are buying food. Following is a list of essential vitamins with their food sources and benefits that will aid you in grocery shopping:
Vitamin A
Benefits
- Good for general development and growth
- Promotes eye health
- Improves skin
- Allows you to maintain healthy teeth
Natural Source
- Carrots
- Orange
- Sweet potato
- Cantaloupe
- Butter
- Goat cheese
- Beef liver
- Hard-boiled eggs
- Cream cheese
- Sweet red pepper
B Vitamins
Benefits
- Helps with immune function
- Aids in iron absorption
- Good for energy production
Natural Source
- Seeds and nuts
- Bananas
- Lentils
- Whole grains
- Potatoes
- Yeast
- Molasses
- Chili peppers
- Beans
- Eggs
Vitamin C
Benefits
- Strengthens the blood vessels
- Gives skin elasticity
- Aids in iron absorption
- Has an anti-oxidant function
Natural Source
- Oranges
- Guava
- Kiwi
- Grapefruits
- Green and red pepper
- Strawberries
- Cantaloupe
- Brussels sprouts
- Cauliflower
- Lemons
Vitamin D
Benefits
- Makes bones stronger
- Regulates blood pressure
- Aids in cell production
- Prevents rickets
- Improves physical performance
- Protects against cancer
- Is vital for brain development
Natural Source
- Mushrooms
- Cheese
- Fish
- Eggs
- Soy milk
- Salmon
- Sardines
- Cod liver oil
- Oysters
- Shrimps
Vitamin E
Benefits
- Protects cells from free radicals
- Promotes blood circulation
- Moisturizes skin
- Heals wounds
- Prevents skin cancer
- Reduces skin itching and eczema
- Treats fine lines
- Prevents scars
Natural Source
- Almonds
- Tomatoes
- Sunflower seeds
- Broccoli
- Avocado
- Goose meat
- Peanuts
- Pine nuts
- Mango
- Turnip greens
Vitamin K
Benefits
- Prevents blood clots
- Improves cognitive health
- Boosts heart health
- Maintains blood pressure
Natural Source
- Kale
- Brussels sprouts
- Spinach
- Broccoli
- Natto
- Chicken
- Soybean oil
- Hard and soft cheese
- Avocado
- Kiwi
You can have a bowl of fresh fruits with yogurt or cereal in the morning, a little cheesy snack with crackers for lunch, and roasted veggies with chicken for dinner. How does this menu sound? So get on with it and bake or cook whatever you like with the food items mentioned above.
