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Healthy Diet Plans >>
Vitamin Diet >>
Food Sources for Vitamin B |
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Foods Containing Vitamin B ComplexMay I know in which fruits or other foods contain Vitamin B, B3, B6, B12, A, B5, B6, C and E.
Please provide me detailed information.
Vitamin B3 or Niacin is found in significant amounts in many foods. The rich sources of niacin are lean meats, poultry, fish, peanuts and yeast. You may get less amounts of niacin in milk and eggs.
But milk and eggs are excellent sources of tryptophan thus giving them niacin equivalent contents. Raw peach and carrot contain niacin though you cannot rely on them for niacin content.1 medium raw peach can provide up to 0.9 mgs of niacin and 1 medium raw carrot can provide up to 0.7 mgs of niacin. You may not get niacin from any other fruits.
Vitamin B6 or pyridoxine is widely distributed in foods, occurring in greater concentrations in meat, whole grain foods like wheat, vegetables and nuts.
Foods derived from animal sources tend to have superior vitamin B6 bioavailability than those derived from plants. You can achieve satisfactory amounts of pyridoxine from banana, and in lesser amounts in orange juice and dried apricots.
Vitamin B12 or cyanocobalamin is synthesized by bacteria. This vitamin is found in the tissues of the animals that require dietary sources of the vitamin to support various functions. The richest sources of the vitamin are liver, kidney, milk, eggs, fish, cheese and muscle meats. Foods of plant origin contain the vitamin only through contamination or bacterial synthesis.
Vitamin A or retinol occurs in foods of animal origin like liver, milk and eggs. You can have very high concentrations of Vitamin A in cod and halibut liver oils. You can get Vitamin A from plant sources like dark green, leafy and yellow orange vegetables and fruits. Certain fruits like mangoes, orange, apple and peach contain Vitamin A.
Vitamin B5 or pantothenic acid is present in meats, liver and heart. You can also get good amounts of pantothenic acid from mushrooms, broccoli, avocados, egg yolk, yeast, skimmed milk and sweet potatoes.
You can have certain fruits that contain satisfactory amounts of pantothenic acid like strawberries, papaya, orange juice and dates.
Vitamin C or ascorbic acid is found in fruits, vegetables and organ meats. Fruits that are rich in Vitamin C are kiwi, guava, papaya, lemon, orange, grapefruit, strawberries and cranberry juice. You can also get Vitamin C from spinach, tomatoes, kale, brussel sprouts and turnip greens.
Vitamin E or tocopherols are synthesized by plants. You can get Vitamin E from plant products, especially from oils. Wheat germ oil, sunflower oil, corn oil, soybean oil, almonds, olive oil and butter are rich sources of Vitamin E.You will not get Vitamin E from fruits or vegetables. |
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