WHERE CAN WE FIND VITAMINS?
are all available from the outside through a healthy and correct diet; all except vitamin "D", which we can obtain through adequate exposure to sunlight: this synthesis depends on the sun, whose presence is anything but constant and daily activities don't always give the possibility of long exposure to sunlight.
It's therefore necessary to pay attention to daily nutrition to meet the body's need for vitamins and take advantage of their benefits.
They are contained in all nutritional elements, but each vitamin has a higher concentration in certain foods than in others:
1) VITAMIN A
It's found in the form of "retinol" in products of animal origin such as the beef liver and some fish such as salmon; it's also found in the form of "carotene" in products of plant origin in some types of fruit and vegetables such as spinach, carrots, mangoes, and apricots.
2) VITAMIN B1
It's found in bread, whole grains, meat, and fish.
3) VITAMIN B2
It's found in various products of animal origin such as eggs, offal, liver, and milk.
4) VITAMIN B3
It's found in products of animal origin such as liver, white meat, fish, and milk; in plant-based products such as peanuts, sesame and sunflower seeds, whole grains, and avocados.
5) VITAMIN B5
It's found in various products such as beef, chicken, some offal, some grains, and avocados.
6) VITAMIN B6
It's found in fatty fish such as salmon and tuna, in offal, liver, meat, potatoes, and cereals.
7) VITAMIN B8
It's found mainly in egg yolk, offal, milk, soy, oats, mushrooms, sprouts, brewer's yeast, and royal jelly.
8) VITAMIN B9
Found in various foods, including offal, liver, green vegetables such as spinach and Brussels sprouts, yeast, asparagus, seeds, eggs, and seafood.
9) VITAMIN B12
Found only in foods of animal origin, including seafood, meat, and eggs.
10) VITAMIN C
Found mainly in raw fruits and vegetables such as oranges, peppers, papaya, mangoes, and kiwis.
11) VITAMIN D
Found in dairy products, cod liver oil, and various species of fish such as swordfish, sardines, herring, mackerel, and salmon.
12) VITAMIN E
Found in oilseeds and the oils extracted from them such as olives, nuts, and canola.
13) VITAMIN K
Found in green vegetables, including spinach and broccoli, vegetable oils, meat, cheese, and eggs.
The number of vitamins contained within the food can also vary according to different cases in which we should necessarily take into consideration.
Its quantity can easily change by particular needs such as storage conditions, packaging, preparation, any procedures that modify in some way its original form.
People think more and more that it's always better to buy a product directly from the manufacturer that we may know and trust.
This is one of the many reasons the consumption of "organic" foods is becoming more popular day after day around the world.
But it's not all...while there are many foods rich in vitamins, it's good to remember that these micronutrients are extremely fragile. They can be sensitive to oxygen, light, and heat.
For example, cooking fruit and vegetables at high temperatures can significantly affect their vitamin content.
This is one of the reasons why vitamin supplements were born, to be able to help us in any deficiency that could compromise our health even severely.
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