Tuesday, November 1, 2011

1001 Vitamin yang boleh diperoleh daripada makanan seharian

XpReSsEd bY Hayatie Hashim at 2:42 AM
Dalam misi membaca 'Satu hari satu artikel'. Ada sesetengah best untuk dikongsi bersama. Salah satu artikel mengenai bagaimana kita boleh mendapatkan kesemua vitamin yang diperlukan oleh tubuh melalui makanan seharian kita. Pilihan ditangan kita. Tiada jalan pintas atau mudah untuk hidup lebih sihat yang penting usaha dan menjadikan ia satu budaya dalam hidup kita.

All Vitamins & Natural Food Sources

Food Pyramid

Vitamins are organic compounds which are, in small amounts, required as nutrients by an organism (like us). When the organism itself cannot synthesize sufficient quantities by itself, it must get them through food.

The recommended daily allowances of the vitamins vary depending on age and gender.

One of the best things about getting vitamins the natural way, so through food, is that overdosing is close to impossible. Nature took care of that.

With tablets and capsules it's different and you should be careful if you decide to use food supplements.

Vitamin Natural Food Sources

Vitamin A

The following list is sorted by amount/concentration.

  • Liver
  • Carrots
  • Broccoli leaves
  • Sweet potatoes
  • Kale
  • Butter
  • Spinach
  • Pumpkin
  • Collard greens
  • Cantaloupe melon
  • Eggs
  • Apricots
  • Papaya
  • Mango
  • Peas
  • Broccoli

Vitamin B1

  • Yeast
  • Oatmeal
  • Flax
  • Brown rice
  • Whole grain flour (rye or wheat)
  • Asparagus
  • Kale
  • Cauliflower
  • Potatoes
  • Oranges
  • Liver (beef or pork)
  • Eggs

Vitamin B2

  • Fortified cereals
  • Pasta
  • Milk

Vitamin B3 (Niacin)

  • Meat (liver, heart and kidney)
  • Fish (tuna, salmon)
  • Chicken
  • Milk
  • Eggs
  • Nuts
  • Avocados
  • Dates
  • Tomatoes
  • Leaf vegetables
  • Broccoli
  • Carrots
  • Sweet potatoes
  • Asparagus
  • Wholegrain bread
  • Mushrooms
  • Brewer's yeast

Vitamin B5

  • Chicken
  • Beef
  • Potatoes
  • Tomato products
  • Yeast
  • Oats
  • Royal Jelly
  • Egg Yolk
  • Broccoli

Vitamin B6

  • Meat (organs)
  • Fortified cereal
  • Fortified soy-based meat substitutes

Vitamin B7 (Biotin)

  • Royal Jelly
  • Brewer's yeast
  • Swiss chard
  • Tomatoes
  • Romaine lettuce
  • Carrots

Biotin is rarely found in food, but deficiency is, none the less, extremely rare, as intestinal bacteria generally produce an excess of the body's daily requirement.

Vitamin B9 (Folic Acid)

  • Leafy vegetables (e.g. spinach, turnip greens, lettuces)
  • Dried beans and peas
  • Sunflower seeds
  • Baker's yeast

Vitamin B12

  • Meat (especially shellfish and liver)
  • Poultry
  • Milk and milk products
  • Eggs

Vitamin C

The following list is sorted by amount/concentration.

  • Kakadu plum
  • Camu Camu
  • Rose hip
  • Acerola
  • Seabuckthorn
  • Jujube
  • Indian gooseberry
  • Baobab
  • Blackcurrant
  • Red pepper
  • Parsley
  • Guava
  • Kiwifruit
  • Broccoli
  • Loganberry
  • Redcurrant
  • Brussels sprouts
  • Wolfberry (Goji)
  • Lychee
  • Cloudberry
  • Elderberry
  • Persimmon
  • Papaya
  • Strawberry
  • Orange
  • Lemon
  • Melon, cantaloupe
  • Cauliflower
  • Garlic
  • Grapefruit
  • Raspberry
  • Tangerine
  • Mandarin orange
  • Passion fruit
  • Spinach
  • Lime
  • Mango
  • Blackberry
  • Potato
  • Melon, honeydew
  • Cranberry
  • Tomato
  • Blueberry
  • Pineapple

Vitamin D

  • Fish liver oils, such as cod liver oil
  • Fatty fish species, such as:
    • Herring
    • Catfish
    • Salmon
    • Mackerel
    • Sardines
    • Tuna
    • Eel
  • One whole egg, provides 20 IU
  • Beef liver
  • + Vitamin D is naturally produced by the human body when exposed to direct sunlight.

Vitamin E

  • Almonds
  • Asparagus
  • Avocado
  • Cucumber
  • Nuts
  • Olives
  • Red Palm Oil
  • Seeds
  • Spinach and other green leafy vegetables
  • Vegetable oils -- Canola, corn, sunflower, soybean, cottonseed
  • Wheat germ
  • Wholegrain foods
  • Milk

Vitamin K

  • Spinach
  • Swiss chard
  • Brassica (e.g. cabbage, kale, cauliflower, broccoli, and brussels sprouts)
  • Meat
  • Eggs
  • Dairy
  • Natto
  • Avocado
  • Kiwi
  • Parsley
http://www.toptipspot.com/tips/food/howto/all-vitamins-list.php

0 comments:

Post a Comment

 

My 'xCLuSiVeLy XpREsSiNg' Template by Ipietoon Blogger Template | Gift Idea