Foods rich in vitamins, from A to K

Very valuable tips and information that you should also apply in practice. Vitamins are essential for the body, this is what every regular MyhomeMyzone.com reader knows. However, do you know how many vitamins you need per day or in which foods to find them? The following MyhomeMyzone.com article helps you with useful information that you need to put into practice.

Vitamin A
Foods to find: Sweet potatoes, carrots, spinach, fortified cereals.
How much you need:
• Men: 900 micrograms per day
• Females: 700 micrograms per day
• Pregnant women: 770 micrograms per day
• Breastfeeding mothers: 1,300 micrograms per day
Benefits: Improves eyesight, immune system and reproductive system.


Vitamin B1 (thiamine)
Foods where you can find: Bran, whole grains, flour products, bread.
How much you need:
• Men: 1.2 milligrams per day
• Females: 1.1 milligrams daily
• Pregnant women or nursing mothers: 1.4 milligrams per day
Benefits: Helps the body process carbohydrates and certain proteins


Vitamin B2 (riboflavin)
Foods where you can find: Milk, bread products, enriched cereals.
How much you need:
• Men: 1.3 milligrams per day
• Women: 1.1 milligrams per day, (except in the case of pregnant women and breastfeeding)
• Pregnant women: 1.4 milligrams daily
• Breastfeeding mothers: 1.6 milligrams daily
Benefits: Helps transform food into energy and produce red blood cells.


Vitamin B3 (niacin)
Foods to find: Meat, fish, poultry, wholemeal bread, fortified cereals.
How much you need:
• Men: 16 milligrams a day
• Women: 14 mg daily (except in the case of pregnant women and breastfeeding)
• Pregnant women: 18 milligrams daily
• Breastfeeding mothers: 17 milligrams a day
Benefits: Helps with digestion and cholesterol formation


Vitamin B5 (pantothenic acid)
Foods where you can find: Chicken, beef, potatoes, oats, cereals, tomatoes.
How much you need:
• Adults: 5 milligrams daily
• Pregnant women: 6 milligrams daily
• Breastfeeding mothers: 7 milligrams daily
Benefits: Helps convert carbohydrates, protein, and fats into energy.


Vitamin B6
Foods where you can find: Cereals, fortified soy products, potatoes, pets, chickpeas
How much you need:
• Men and women of age 19-50 years: 1.3 milligrams per day, (except in the case of pregnant women and breastfeeding)
• Pregnant women 1.9 milligrams daily
• Breastfeeding mothers: 2 milligrams daily
• Men over 51: 1.7 milligrams daily
• Women over 51 years old: 1.5 milligrams daily
Benefits: Helps with metabolism, immune system and brain development in infants.


Vitamin B7 (biotin)
Foods where you can find: Fruits, meat products, liver
How much you need:
• Adults: 30 micrograms per day (excluding mothers)
• Breastfeeding mothers: 35 micrograms per day
Benefits: Helps the body produce the fats, proteins and everything else that cells need.


Vitamin B12
Foods to find: Fish, poultry, meat, dairy products and fortified cereals.
How much you need:
• Adults: 2.4 micrograms per day (excluding pregnant women and nursing mothers)
• Pregnant women: 2.6 micrograms per day
• Breastfeeding mothers: 2.8 micrograms per day
Benefits: Helps the body produce red blood cells.


Vitamin C
Foods to find: Red peppers, green peppers, kiwi, oranges and citrus fruits, strawberries, broccoli and tomatoes.
How much you need:
• Men: 90 milligrams a day
• Females 75 milligrams daily, (except pregnant women and breastfeeding mothers)
• Pregnant women: 85 milligrams daily
• Breastfeeding mothers: 120 milligrams daily
• Smokers: 35 milligrams more than the recommended dose above.
Benefits: Protects against cell damage, supports the immune system and helps the body produce collagen.


Vitamin D
Foods where you can find: Fish liver oil, fish oil, enriched dairy products, enriched cereals.
How much you need:
• Ages 19-70: 600 international units per day
• Adults over 71 years old: 800 units daily
Benefits: It is needed for bone, muscle, immune system, and internal communication between the brain and body.


Vitamin E
Foods to find: Enriched cereals, sunflower seeds, almonds, peanut butter, vegetable oils.
How much you need:
• Adults (including pregnant women): 15 milligrams daily or 22.5 units.
• Breastfeeding mothers: 19 milligrams a day, or 28.5 units.
Benefits: Helps against cell damage.


Vitamin K
Foods where you can find: Vegetables and herbs like spinach, broccoli, small sprouts How much you need:
• Men: 120 micrograms per day
• Females: 90 micrograms per day
Benefits: It is important for bone health and blood clots.


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Tags: health, healthy eating

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