How To Find Which Foods Have Your Vitamins

Vitamin Sources From Foods

VITAMIN A

Sources: Carrots, Sweet Potato, Pumpkin, Kale, Cantaloupe, Apricots, Peaches, Papaya, Mango

Benefits: Improves vision, promotes a healthy immune System, important for the development of cells, healthy skin.



VITAMIN C (ascorbic acid)

Sources: Red Berries, Kiwi, Red & Green Bell Peppers, Tomato, Broccoli, Spinach, Guava, Grapefruit, Orange.

Benefits: Healthy bones, teeth, gums and blood vessels. Forming of collagen. Helps the body absorb iron & calcium. Important to the body for healthy brain function and wound healing.



VITAMIN E

Sources: Green leafy vegetables

Benefits: An Antioxidant that helps protect cells from damage. Promotes healthy red blood cells.

VITAMIN B6

Sources: Potato, Banana, Beans, Seeds, Nuts, Spinach

Benefits: Important for normal brain & nerve function. Helps body break down proteins and involved in the formation of red blood cells. 

RIBOFLAVIN (Vitamin B2)

Sources: Green leafy vegetables, Broccoli, Asparagus

Benefits: Essential for turning carbohydrates in to energy. Involved in the production of red blood cells. Improves vision. 

FOLATE (Vitamin B9)

Sources: Green leafy vegetables, Asparagus, Oranges, Citrus Fruits

Benefits: Involved in the formation of red blood cells and the making of DNA.

CALCIUM

Sources: Dark green leafy vegetables, Broccoli, Orange, Soy

Benefits: Involved in the building of strong bones & teeth

IRON

Sources: Lentils, Beans. Soy, Green leafy vegetables

Benefits: Helps red blood cells carry oxygen to all parts of the body. Symptoms of deficiency deficiency are weakness, fatigue, lightheadedness, shortness of breath.

MAGNESIUM

Sources: Nuts, Seeds, Green leafy vegetables, Potato, Beans, Avocado, Banana, Kiwi, Broccoli. 

Benefits: Important for muscle and nerve system function, important for healthy heart function, keeps bones strong, It also helps the body create energy and involved in the product of proteins. 

POTASSIUM

Sources: Green leafy vegetables, Broccoli, Potato (with skin), Citrus fruits, Banana and  Legumes. 

Benefits: An Antioxidant that helps protect cells from damage. Promotes healthy red blood cells.