We all have been hearing from childhood that vitamins are important for our body and that’s why parents always advise their children to eat fruits and green vegetables.
In today’s time, most people are not able to take proper care of their food due to busy genes and keep eating what they get without thinking.
You should not do this, but you should take care of the number of vitamins, proteins, and other nutrients in your diet so that you remain completely healthy.
There are two types. The first is water-soluble containing vitamin C, B-1, thiamine, riboflavin, or B-12, and the second fat-soluble containing vitamins A, D, E, K, etc.
Vitamin A is found in two forms, retinol and carotene. Vitamin A is very important for the eyes. This vitamin helps to maintain many organs in the body like skin, hair, nails, gland, teeth, gum and bone in general.
Vitamin A deficiency causes most eye diseases, such as night blindness, spots in the white part of the eye. It also helps maintain calcium levels in the blood and strengthens bones.
Source: Beetroot, carrot, cottage cheese, milk, tomatoes, green vegetables, yellow fruits should be eaten for lack of vitamin A in the body. Vitamin A is found in plenty in it, which fulfills it in the body.
Vitamin B helps to form and repair genes, DNA found in our cells. It has many complexes, B1, B2, B3, B5, B6, B7 and B12.
It helps in building up some elements of intelligence, spinal cord and nerves. Red blood cells are also formed from this. Lack of it can lead to many dangerous diseases like berry berry, skin diseases, anemia, retardation. It can also have a genetic cause.
Surgery of the intestines and weight loss can also be responsible for this. Its deficiency is common in vegetarian people as this vitamin is found in most animals.
Source Vitamin B is mostly found in non-vegetarian substances such as fish, meat, poultry, etc. Vegetarians are partially found in its supply of milk and products made from it, potatoes grown in the ground, potatoes, carrots, radishes.
Vitamin C produces and supports compounds in the basic chemical activities of the body. Conveying messages to nerves or passing energy to cells, etc. Vitamin C is essential for normal functioning of human body.
It is ascorbic acid which is found in all types of citrus fruits like lemon, orange, guava, seasonality etc. Vitamin C deficiency can cause a disease called scurvy, which causes problems like fatigue in the body, weakness of muscles, joint and muscle pain, bleeding gums and rash in the legs.
Due to deficiency of vitamin C, the body also loses the strength to fight minor diseases, the result of which comes in the form of diseases. Sources Vitamin C Sour juicy fruits like amla, orange, lemon, orange, plum, jackfruit, peppermint, grape, tomato, guava, apple, milk, beetroot, amaranth and spinach are good sources of vitamin C.
Apart from this, vitamin C is also found in pulses. Vitamin K is fat soluble, its lack stops blood clotting. Its sources are green vegetables, sprouted gram and fruits. Also read- Heart Attack: Heart is not happy or unhappy, change the routine in this way and avoid the maximum vitamin gets from sun rays.
The best sources of vitamin D are the rays of the sun. When the exposed skin of our body comes in contact with the ultraviolet rays of the sun, these rays are absorbed into the skin and produce vitamin D.
If ultra violet rays of the sun fall on the open skin of the body twice a week for ten to fifteen minutes, then the vitamin D of the body is replenished. Due to its deficiency, the bones become weak, the bones of the hands and feet also become crooked.
As obesity increases, the level of vitamin D decreases in the body, people who suffer from diseases like obesity should complete vitamin D deficiency as well as reduce obesity. Source Sun is considered the best source of Vitamin D. Apart from this, vitamin D is also found in milk, eggs, chicken, soybeans and fish.
Vitamin E plays a major role in maintaining the body’s immunity, protecting the body from allergies, and controlling cholesterol. Vitamin E is a fat soluble vitamin.
It also acts as an antioxidant. It has eight forms. Lack of it leads to loss of reproductive power. Sources Vitamin E is diced in eggs, dry fruits, almonds and walnuts, sunflower seeds, green leafy vegetables, sweet potatoes, mustard. Apart from this, vitamin E is found in vegetable oil, wheat, green greens, gram, barley, dates, rice, etc.
To keep fit, including those things in your diet that have sufficient amounts of both these vitamins. In this article, we are talking about such things in which the quantity of vitamins is very high.
Yogurt is the most prominent source of vitamin B-12. Vitamin B-12 is a water-soluble vitamin that helps red blood cells to form. Lack of vitamin causes weakness in your body, which makes you feel tired and does not feel hungry. That is why vitamin intake is important. For this, eat fresh yogurt without any flavor every day.
During childhood, every parent advises their children that eating carrots daily helps in correcting the eyesight. This is said to be because carrots contain a very high amount of beta carotene which is converted into vitamin A after ingestion in the body. Vitamin A helps in increasing the light of the eyes and it is also very beneficial for the skin. Daily consumption of carrots prevents your teeth from rotting.
Broccoli is found in high amounts of vitamin C and vitamin K. Vitamin K is a fat-soluble vitamin, due to which its intake is very important for the strengthening of bones. Apart from this, Vitamin C helps the cells and tissues of the body to grow in a healthy way. You can make and eat its vegetable or you can also eat it by adding it to the salad.
Vitamin E present in almonds acts as a fat-soluble antioxidant in the body. If you eat almonds with peels, then the body gets all the necessary nutrients comfortably. Apart from this, the amount of protein and fiber in almonds is also very high. So whenever you feel hungry or eat almonds at snack time.
Although eggs are considered to be the main sources of protein, but the amount of vitamins and minerals is also very high in them. Both the white part of the egg and the yellow part are very beneficial for health. That’s why gym trainers always recommend people going to the gym to eat boiled eggs. Its regular intake also improves your metabolicism rate. So eat eggs every day for breakfast.
Vitamin C is found in very high quantity in this citrus fruit, and drinking lemon juice in water gives a lot of benefit to the body. The anti-oxidants present in it keep you away from many diseases and keep your digestive system healthy. Lemon also has an important role in reducing weight, so drink lemonade daily or add its juice to salad.
Although the taste of this green vegetable is not liked by many people, the amount of vitamin E in it is many times more than many other vegetables. Apart from this, it is also found in high amounts of potassium, magnesium and fiber. Therefore, you can eat it by making its greens or drink it by making its soup.
Chicken is very high in vitamin B6 and B6 is a water-soluble vitamin that helps to improve the immune system and help the rest of the body to function properly. A serving of roasted chicken contains about 0.6 mg of vitamin B6. So eat chicken two or three days a week.
By the way, the amount of cholesterol in red meat is very high, so people who are suffering from heart related diseases or are suffering from blood pressure are advised not to eat it. But it is very high in vitamin B-12 and minerals. Vitamin B-12 helps in the formation of red blood cells. Therefore, if you are not suffering from the diseases mentioned above, then you should take red meat.
Papaya has a higher vitamin C than the rest of the fruits as well as a low glycemic index. Therefore, people who are suffering from diabetes or those who want to lose weight should consume it daily. The amount of fiber and water in it helps to improve your digestive system.
Lemon is counted as one of the best sources of vitamin C and that is why people often drink it after mixing it in water after eating. Lemons can be added to your diet in many ways to supply sufficient amounts of vitamin C. Many people drink it as lemon drink, and many people mix its juice in vegetable and lentils from above.
Spinach also plays an important role in strengthening the immune system. At the same time, when talking about vitamin C, there is definitely a mention of spinach there too. Actually, spinach is also one of the best vitamin-C foods.
Orange is a fruit that is found mostly in the summer, but in other seasons also you can buy it from yourself. If there is mention of foods rich in vitamin C, then the name orange is also taken there. You can consume orange juice regularly to get a sufficient amount of vitamin C. Also considered to be quite beneficial for the skin.
Mustard greens are also rich in vitamin C. By the way, mustard oil is used in food. There are also some people who prepare a mustard plant from some mustard seeds in their homes and eat the tender leaves emanating from it as a vegetable. If you do not find mustard greens in the market, then sprinkle some of their seeds in any corner of your house and you can consume them in the form of greens or as vegetables through which an adequate quantity of vitamin C can also be obtained.
Kiwi is a fruit that you get in every season. The immunity booster possesses the properties as well or supplies many types of nutrients to the body. If we talk about good pure vitamin-C foods, then the name of Kiwi is definitely counted in that too. You can buy this fruit from any fruit shop and can also consume it regularly.
Guava is a fruit whose taste is considered to be very tasty. It is consumed by most people by applying salt. At the same time, about 126 milligrams of vitamin C are found in guava. You can also consume it as a fruit salad or as a smoothie. Not only this, but the amount of magnesium present in guava is also very helpful in maintaining the balance of blood pressure.
Chakotara is considered to be the most healthy among citrus fruits. It is the best source of vitamins and minerals. Apart from weight loss, it also reduces insulin levels. In a study conducted on 91 people, those who ate not less than half a grapefruit before lunch found a decrease in weight by 1.3. In addition, grapefruit reduces cholesterol levels and helps prevent kidney stones.
Pineapple is called the superstar of nutrition. A cup of pineapple gives 131 percent vitamin C and 76 percent manganese in daily intake. Bromelain is found in pineapple which is a mixture of anti-inflammatory enzymes and is known for its ability to digest proteins. Studies on test tubes and animals have shown that bromelain found in pineapples prevents cancer and tumors from growing.
Carbs are found very high in most fruits, but carbs are very low, and healthy fat is found in avocado. Monosaturated fat found in avocado reduces inflammation and keeps the heart-healthy. Avocado is full of potassium, fiber, and magnesium. An entire avocado meets 28 percent of the potassium requirement. The appropriate amount of potassium reduces high blood pressure and prevents the risk of stroke.
Apple is one of the most popular and nutritionally rich fruits. It contains a high amount of fiber, vitamin C, potassium, vitamin K and vitamin B. Studies show that antioxidants found in apples keep the heart healthy and reduce the risk of type 2 diabetes, cancer, and Alzheimer’s. Apart from this, Apple also increases the density of bones. The pectin found in apples increases the good bacteria in the intestine and improves digestion and metabolism.
Bananas are rich in vitamins, minerals, and potassium. The carb found in mild raw bananas controls blood sugar, and eating it quickly does not cause hunger. Banana also makes the digestive system strong. Studies have found that eating a banana before exercise gives a lot of energy to the body.
Papaya is a very healthy fruit rich in vitamin C, vitamin A, potassium and folate. Anti-cancer antioxidants like lycopene are also found in it. Studies show that the body gets more lycopene of papaya than other fruits and vegetables. Papaya also improves digestion. Apart from this, it is also effective in weight loss.
Pomegranate is also considered to be one of the healthiest fruits. Pomegranate has three times more antioxidants than green tea and red wine. Studies have found that the anti-inflammatory found in pomegranate helps reduce the risk of cancer.
Vitamins A and C are found in good amounts in watermelon. It contains antioxidants such as lycopene, carotenoids, and cucurbitacin E which protect against serious diseases such as cancer. Lycopene keeps the heart healthy and reduces increased blood pressure and cholesterol. There is never a shortage of water in the body by eating watermelon.
Blueberry contains all those essential nutrients which are necessary for the body. They are rich in fiber, vitamin C, vitamin K, and manganese. Compared to other fruits, blueberries have a lot of antioxidants which reduces the risk of heart disease, diabetes, and Alzheimer’s. A study has found that regular intake of blueberries increases the natural killer cells in the body, which protects the body from viral infections.
Mango is an excellent source of vitamin C. It contains soluble fiber, which is very beneficial for the body. In addition, mangoes have antioxidant and anti-inflammatory properties that reduce the risk of diseases.