http://www.health-andme.com/calcium-vitamin/
These days, being an adult is no longer an excuse for not eating more vegetables. And if you're a pill-popping health buff, you probably know that food is still the best source of vitamins. So which foods should you stock? Here are the essential vitamins and foods that are best sources for each:
Antioxidants
There is some oxygen molecules which, when used by the body, become very unstable free radicals. These free radicals are the result of oxidation and can damage healthy cells. Free radicals can be produced by the body or by pollutants such as smog and cigarette smoke. To counter the effects of free radicals, antioxidants like vitamins A, C, E, K and beta-carotene should be taken daily.
Some of the richest sources of antioxidants are listed below:
Vitamin A (or its precursor, beta-carotene) – Carrots, pumpkin, leafy greens (the color green, the better) as the lettuce and romaine. It's also found in sweet potatoes, apricots, broccoli, spinach, squash, cantaloupe and grapefruit. When choosing foods rich in this vitamin, pick those with the most intense colors.
Vitamin C – also called ascorbic acid, is found in many citrus fruits like lemons and oranges. It's also found in tomatoes, strawberries, sweet sweet, turnip greens and again in broccoli and cantaloupe.
Vitamin E – olives, asparagus, corn, wheat germ, nuts, vegetables and green leafy vegetable oils.
Vitamin K – cereals, spinach, soybean, cauliflower and cabbage.
Vitamins B
B1 – often found in fortified foods like cereal, pasta and bread. Also from whole grains, fish, lean meats, peas, soy, dairy products and some fruits and vegetables.
B2 or riboflavin – milk, meat, liver, green vegetables, mushrooms, cereals and whole grains.
B3 or niacin – lean meats, poultry, fish, liver, dairy products, legumes, nuts and eggs. There are also in cereals and enriched breads.
Folic Acid – Leafy green vegetables and folic acid in fortified foods.
B12 – meat, poultry, eggs, liver, kidneys, shellfish and dairy products.
Biotin and pantothenic acid – fish, eggs, dairy products, lean beef, whole grains, broccoli and cabbage.
Combining foods
There are some foods contain more vitamins and you can benefit them significantly. An orange, for example, contains vitamin C and folic acid supplements such as calcium, potassium and certain phytochemicals. Milk contains calcium, vitamins A, B2, B12 and D. It also contains calcium.
There are also certain foods that can be enriched with vitamins to add value to their health. These days, you find vitamin enriched breads, cereals, pasta and rice. Availability vitamins in foods, it is almost impossible not to have a good source of nutrients in your diet. To ensure you receive all the necessary vitamins you need, eat a variety of foods from different food groups.
Cooking vitamins
There are several ways to kill vitamins and an effective way is to cook them in plenty of water. Water-soluble vitamins are particularly vulnerable to a hot liquid which is why many nutritionists recommend that you use very little water when cooking vegetables. Steaming are skipped and cooking methods that are often used to save valuable nutrients and keep them in the food.
Another way of saying that no vitamins are lost is to use the cooking liquid with you and turn it into a sauce, gravy or use it for soups. As for the fat-soluble vitamins, cooking does not affect them much.
About the Author:
Mario Churchill is a freelance author and has written over 200 articles on various subjects. For information on the best
natural vitamin supplements
or
nutritional vitamin supplements
checkout his website.
Article Source: ArticlesBase.com – Vitamins In Food
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