Our bodies need vitamins for it to function well and defeat diseases. Different vitamins have different benefits. But where can we get them? What are the natural sources of vitamins B C and D specifically, which are essential for the body? You don’t need to look far.
Natural Sources of Vitamins B C and D
There are 8 B vitamins commonly known as B complex. B1, B2, B3, B5, B6, B7, B9, B12 all are vital in for our health.
Thiamine is important in treating people with heart disease, glaucoma, and cataracts. A research done by Vietnamese American Medical Research Foundation also shows that thiamine improve the cognitive function of patients with Alzheimer’s disease.
It is also called the anti-stress vitamin because it strengthens the immune system and improves the ability to control mood.
You can get Vitamin B1 or Thiamine from beef, liver, dried milk, whole grains, nuts, oats, oranges, spinach, kale, pork, eggs, seeds, legumes, peas, wheat germ and yeast.
Vitamin B2 or Riboflavin can be sourced from almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach, soybeans, nuts, dairy products, meats, broccoli, brewer’s yeast, wheat germ, mushrooms, green leafy vegetables and whole grain.
Riboflavin is an antioxidant so is used for anti-aging purposes. It also prevents development of heart disease and an important element in red blood cells production.
Niacin plays an important role in boosting the good cholesterol in the body so it can significantly lower the risk of heart disease. It makes the nervous system and digestive system healthier.
Niacin is abundant in green beans, asparagus, lettuce, tomatoes, squash, broccoli and potatoes. It can also be found in dairy products such as milk, egg, and yogurt.
B5 (Pantothenic Acid)
Primarily used for the breakdown of fats and energy as well as promoting healthier skin, Vitamin B5 can be found in almost all food groups. Mushrooms, broccoli, cheese, eggs, avocados, oily fish, pork, chicken, turkey, sweet potatoes and sunflower seeds are rich in vitamin B5.
Vitamin B6 can be found in salmons, beef liver and other organ meats, potatoes and other starchy vegetables. They can also be sourced from sunflower seeds, pistachio nuts, cheese, chicken, lean pork, and prunes.
It protects the immune system and helps in metabolism, premenstrual syndrome, hormone control, emotional disorders and kidney disorders. It helps the body produce serotonin and melatonin which are important parts in sleep patterns.
Biotin or “beauty vitamin” helps in making hair, skin and nails healthy, thus the name. It helps in metabolism, tissue maintenance, and weight loss, relief from heart problems, alopecia, Parkinson’s disease, Rett syndrome and even vaginal candidias.
They are commonly found in egg yolk, liver, yeast, pork, chicken, fish, potatoes, cauliflower, barley and nuts.
The human body needs Vitamin B9 for DNA synthesis and repair, cell division, and cell growth. It is especially needed for proper fetal development so it is highly prescribed for pregnant women. Folate are naturally found in beans, lentils, spinach, asparagus, avocado, tropical fruits as well as oranges.
Cobalamin works with folate to produce red blood cells helping patients suffering from anemia. Fish, shellfish, liver, dairy, eggs, beef and pork are some of the sources of Vitamin B12.
Vitamin C is known for boosting the immune system and is best known to be found in citrus fruits. Aside from the citrus fruits though, it can also be found in bell peppers, kale, guavas, broccoli, tomatoes, papaya, and berries. Vitamin C is an antioxidant that helps maintain skin elasticity, speeds up healing in wounds and scurvy. It can also help treat lead toxicity, cataract, and even lower the risk of cancer.
Vitamin D is essential for stronger bones and teeth as it regulates calcium and phosphorus absorption. It also helps boost the immune system to help body resist diseases, and boosts mood. Naturally sourced from the sun, this fat soluble vitamin can also be found in fatty fish such as mackerel and tuna, Portobello mushrooms, milk, egg yolks, and beef liver.
Your body is like a machine that needs fuel to keep going. Vitamins and minerals are these fuels that help maintain the body’s normal function and also aid in proper growth and development, as well as fight diseases. Get your body in the right condition by loading up these essentials from the natural sources of Vitamins B, C and D.
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Love that infographics.
Corinne this reminds me of a meal at home whey father in law lists out the benefit of each food item on the table and insists that I have it because it is food for me . I keep telling him that there is nothing wrong with me !
Alana Mautone (@RamblinGarden)
Doctors here in the United States now commonly test (especially women) for vitamin D deficiency. In our northern clime, it is especially easy to have insufficient levels, especially in our winter. My husband and I both take vitamin B and vitamin D supplements, but there is nothing like getting your vitamins directly from food. I love the analogy of food being the fuel for the body – it is so true that you put good quality, nutritious food into your body “system”.
And I wonder why they keep telling us egg yolks aren’t good. They are packed in such a mean nutritious punch.
I need to include more fruits in my diet. This post is extremely helpful in identifying which food to add to the diet to increase the intake of vitamin B.
Super informative post, I also believed food has amazing healing power, we need to learn use them wisely and doing that we can prevent so many life style diseases. thanks for sharing this wonderful info with us.