Vitamins are a group of organic food substances or nutrients found only in living things, plants and animals. They are necessary in small amounts for normal metabolism and good health, and their excess or depletion can lead to acute and chronic disease.
|Vit: B9 ||Vit: B12 ||Vit: B7||Vit: B6||Vit: B3||Vit: B1||Vit: B2||Vit: B5||Vit: C|
|Dark Leafy Greens (Spinach, Turnip Greens, Collards) ||Rice Milk||Swiss Chard||Bran (Rice and Wheat) ||Peanuts ||Sunflower Seeds||Almonds||Mushrooms ||Red and Green Chili Peppers|
|Bean Sprouts (Soybean and Pea)|| ||Carrots||Dried Herbs and Spices||Mushrooms ||Dried Herbs and Spices||Dry Roasted Soybeans (Edamame)||Sun-dried Tomatoes ||Dark Leafy Greens (Kale, Mustard , Greens, Garden Cress)|
|Beans (Pinto, Garbanzo, Mung)|| ||Almonds||Hazelnuts Or Filberts||Green Peas||Pine Nuts, Macadamia Nuts ||Wheat Bran ||Bran (Rice and Wheat)||Guava s|
|Asparagus || ||Walnuts and Other Nuts||Sunflower and|
|Sunflower Seeds||Pistachios||Sesame Seeds||Sunflower Seeds ||Fresh Herbs (Thyme and Parsley)|
|Peanuts|| ||Vegetables like onions, cucumbers and cauliflower, etc.||Garlic (Raw)||Avocado ||Pecans||Sun-dried Tomatoes ||Avocado ||Broccoli |
Vitamins are divided into two classes based on their solubility. The the fat-soluble vitamins include vitamin A, vitamin D, vitamin E, and vitamin K. The water-soluble vitamins are folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid).
Fat-soluble vitamins contain only carbon, hydrogen, and oxygen and the Fat-soluble vitamins can be stored in appreciable amounts in the body while water-soluble vitamins contain these three elements plus nitrogen and some-times sulfur and the water-soluble vitamins cannot be stored in the body.
- Vitamin A enhances immunity and helps growth.
- B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly and they are essential for energy.
- Vitamin C builds immunity and connective tissue.
- Vitamin D strengthens bones.