The Nation's Health

Health Tips: Sources of vitamins

Most of the vitamins can be found in plant and animal sources. They can also be chemically synthesized. Vitamin A occurs in nature in two forms: preformed vitamin A and provitamin A, or carotene. The vegetable sources of beta-carotene are fat and cholesterol free. Thiamine (vitamin B1) is found in fortified breads, cereals, pasta, whole grains, lean meats (especially pork), fish, dried beans, peas, and soybeans. Sources of riboflavin include organ meats (liver, kidney, and heart) and certain plants such as almonds, mushrooms, whole grain, soybeans, and green leafy vegetables. Niacin is found in dairy products, poultry, fish, lean meats, nuts, and eggs. Vitamin B4 (adenine) is found in brewer's yeast, whole grains, raw unadulterated honey, bee pollen, royal jelly, propolis, most fresh vegetables, most fresh fruits. Common sources of pantothenic acid are cheese, corn, eggs, liver, meats, peanuts, peas soybeans, brewer's yeast, and wheat germ. Foods rich in vitamin B6 include white meat (poultry and fish), bananas, liver, whole-grain breads and cereals, soyabeans and vegetables. Beans, leafy green vegetables, citrus fruits, beets, wheat germ, and meat are good sources of folic acid. Vitamin B12 is found naturally in food sources in protein-bound forms.

Good sources of orotic acid are root vegetables and whey. Pangamic acid is found in whole grains such as brown rice, brewer's yeast, pumpkin and sunflower seeds, and beef blood. Vitamin B17 is found in most all fruit seeds such as the apple, peach, cherry, orange, plums, nectarine and apricot. Inositol is available from both plant and animal sources. Dietary sources of carnitine include foods of animal origin. Natural sources of PABA include bran, eggs, kidney, liver, molasses, wheat germ, brewer's yeast, and yogurt. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast. Cabbage and many dark green leafy vegetables are all good sources of vitamin C. Exposure to sunlight is an important source of vitamin D. Good food sources of vitamin D include milk, fatty fish. Vitamin E is found in the germ of a seed or grain. Alpha-lipoic acid is mainly derived from dietary sources. Rich sources of vitamin K include broccoli, Brussels sprouts, cabbage, cauliflower, kale, spinach and soybeans. Bioflavonoids are abundant in the pulp and rinds of citrus fruits and other foods containing vitamin C. Coenzyme Q10 is found in the membranes of endoplasmic reticulum, peroxisomes, lysosomes, vesicles and notably the inner membrane of the mitochondrion.

0.1/10 stars (2010-01-07