Nowadays we are living in an environment that has pollution, exposure to pesticides, toxins, lifestyle issues like insomnia, late dinners, consumption of processed foods and most importantly stress! In order to protect ourselves from the side effects and issues caused by this environment, we need a daily dose of detoxifying substances. Here comes the role of Vitamins!
Vitamins are organic substances present in natural food items in very minute quantity. They are required to be taken from outside in order to carry out essential functions of the system, as the body cannot produce enough of them. The deficiency of any vitamins causes a number of health problems.
They are of 2 types: Water-soluble (Vitamin C and B) and Fat-soluble (Vitamin A, D, E and K).
We will first discuss Fat-soluble Vitamins:
Vitamin A: Can be found in foods like eggs, liver, carrots, broccoli, cod liver oil, butter, kale, spinach, sweet potato, pumpkin, cheese, apricot, milk and collard greens.
Vitamin D: Exposure to sunlight, foods like eggs, mushrooms, fatty fish.
Vitamin E: Milk, eggs, avocados, almonds, whole grains, wheat germ, green leafy vegetables, unheated vegetable oils, nuts, kiwi.
Vitamin K: Avocado, kiwi, green leafy vegetables and parsley.
Now the Water Soluble Vitamins:
Vitamin C: Fruits and vegetables contain high amounts of Vitamin C. Cooking destroys vitamin C in the food. Its deficiency causes megaloblastic anemia as it helps in iron absorption.
Vitamin B: It has a variety of vitamins: thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folic acid, cyanocobalamin) All fruits and vegetables, egg, chicken, fish, milk, whole grains, soy products, etc.
One should always prefer the natural food sources for the daily dose of vitamins required by the body over the supplements, as medicines have their own side effects over the body. Taking a balanced diet everyday would never require you to go for the other option!