It is essential that a person is aware of what constitutes a healthy vitamin intake with good food. The federal drug administration produces a recommended daily allowance for the majority of vitamins which it regards as a good vitamin intake. These figures vary according to a person’s age, sex and some other factors so that the vitamin intake for a young woman is going to be different to that of a man in his seventies.
The vitamin intake amounts of certain foods are included in the nutritional labeling. This labeling is important for a person to consider and helps ensure that they are receiving the correct vitamin intake from the foods that they eat. The nutritional information is often represented as a percentage of the recommended daily allowance of each vitamin and mineral and can help assess the value of the foods in the quest for good healthy food intake.
There are also a number of items that a person may want to restrict in their diet as part of their food intake. Again, the nutritional labeling of certain foods can help a person to see how high a product is in these undesirable contents. Salt and fat, for example, may be items that a person wants to consider limiting as part of their food intake. The majority of people actually refer to nutrients when they use the word vitamin and food manufacturers are aware that a person is looking at minerals and other items when they are considering their good food intake. Fiber is another element that many people are more aware of as forming an essential part of a balanced diet and is necessary for good food intake.
If a person is on a restricted diet for any reason then they need to pay even more attention to their vitamin intake. Obviously, some foods contain different nutrients than others and this is applicable to vitamins as well and it may be more difficult for a person to achieve their healthy vitamin intake if they are unable to eat certain foods. Vitamin supplements can form an essential part of a vitamin intake for people who are unable to obtain their vitamins from their normal diet. It is also worth remembering that the healthy food vitamin intake for a person varies throughout their life depending on their general health.
Each vitamin has its own essential functions that contribute to a person’s general health and well-being. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained. Following is a list of vitamin sources for each vitamin to be used as a guide.
- Vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver
- Vitamin B1 is also known as thiamin or thiamine. The human body needs this vitamin to produce enzymes, as well as break down carbohydrates. It is also helpful for reducing stress and boost the immune system, making it stronger in fighting infections. Vitamin B1 deficiency may cause the disease known as Beri-beri, which leads to the tingling and swelling of hands and feet, nystagmus (flicking eye movements) and breathing problems due to the fluid in lungs. Vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk
- Also known as Riboflavin, Vitamin B2 has an anti-oxidant activity and scavenges free radicals in the body that can damage the cells. It also helps breaking down carbohydrates, just like vitamin B1. Vitamin B2 is contained in many foods, so deficiencies are very scarce in developed countries. However, a deficiency in this vitamin can cause skin conditions and light sensitivity. Vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses
- Vitamin B3 also helps break down carbohydrates and is known as niacin as well. Vitamin B3 deficiencies may result in skin conditions and digestion problems – a condition often referred to as pellegra. Vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes
- Vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes
- Also known as Pantothenic acid, Vitamin B5 can be found in most foods. Therefore, it is very improbable to have a deficiency of vitamin B5 alone. Vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast
- Vitamin B6 has an essential role in the processing of proteins, helping maintain the normal blood sugar level. It also has an important role in producing hemoglobin in the blood. Hemoglobin carries the oxygen in the blood. A vitamin B6 deficiency often causes anemia and negatively affects the immune system. However, unless you’re over 55 or you have a poor diet; it is unlikely to have a vitamin B6 deficiency. Vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ
- Vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains
- Vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast
- Vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk
- Vitamin B12, also known cobalamin, is used in the producing of red blood cells, helps the growing process in children, plays an important part in the protein and carbohydrate metabolism and is also vital in keeping the nervous system healthy. Vitamin B12 deficiency can have many negative consequences. It may lead to pernicious anemia, with symptoms of impaired nerve function, such as numbness and tingling. People of older age who have a low vitamin B12 level are also more likely to develop depression symptoms. Vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts
- Vitamin B13 sources are root vegetables, liquid whey
- Vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds
- Vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums
- Vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips
- Vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds
- Vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts
- Vitamin F sources are vegetable oils, butter, sunflower seeds
- Vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower
- Vitamin Q sources are pinto beans, legumes, soybeans
- Vitamin T sources are sesame seeds, raw seeds, butter, egg yolk
- Vitamin V sources are raw cabbage, sauerkraut, leafy vegetables