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Posts Tagged ‘Folate’

…And another good one is: “Where do you get all your protein?!!” I’ll explain that one later, but here is a comprehensive list of the foods connected to the vitamins you need, and by no means does it scrimp on variety! Any additions to the lists are welcome!

Where to get…

Vitamin A (retinol). For healthy skin, growth of bones, resistance to infection and night vision. Found in carrots, spinach, peppers, margarine, watercress, and dried apricots. In plant foods it is present as its precursor, beta-carotene.

Vitamin B1 (thiamin). For breaking down carbohydrates for energy. Found in yeast extract, brazil nuts, peanuts, rice, bran, oatmeal, flour, wholemeal bread, and sunflower seeds.

Vitamin B2 (riboflavin). Helps convert proteins, fats and carbohydrates into energy and for the growth and repair of tissues and healthy skin. Found in almonds, wholemeal bread, dried prunes, mushrooms, soybeans, spinach, cashews, millet, and avocados.

Vitamin B3 (niacin). For energy production, healthy skin, and the nervous system. Found in most foods including yeast extract, peanuts, wholemeal bread, mushrooms, and sesame seeds.

Vitamin B6 (pyridoxine). For red blood cell formation and protein metabolism. Found in bran, wholemeal flour, yeast extract, hazelnuts, bananas, peanuts, and currants.

Vitamin B12. For red blood cell formation, growth, and a healthy nervous system. Found fortified plant foods including soya milks, breakfast cereals, veggieburger mixes, yeast extracts and herbal soft drinks.

Folic acid or folate. For red blood cell formation, protein synthesis and DNA metabolism. Some functions are linked with vitamin B12. Found in yeast extract, spinach, broccoli, peanuts, almonds, and hazelnuts.

Biotin. For energy production and healthy skin. Found in yeast extract, beans, nuts, and most vegetables.

Pantothenic acid. For energy production and antibody formation. Widely found in most vegetarian / vegan foods.

Vitamin C (Ascorbic acid). For healthy skin, bones, teeth and gums, resistance to infection and wound healing, energy production and growth. Found in citrus fruits, broccoli, bell peppers, spinach, mustard greens, cauliflower, and berries.

Vitamin D. For the absorption of calcium and phosphate and healthy bones and teeth. Found in margarine or other oil spreads, breakfast cereal, soya milk / soya products, and mushrooms. Swallow a spoonful of sunlight each day for natural production!

Vitamin E. Acts as an antioxidant protecting vitamins A and C and other important substances in the body. Found in vegetable oils, wheatgerm, hazelnuts, and avocados.

Vitamin K. For effective blood clotting. Found in unsaturated cooking oils, spinach, cabbage, kale, cauliflower, and parsley. Vitamin K is also obtained from bacterial synthesis in the intestine. Deficiency is rare.

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