Foods rich in vitamins serve to keep skin healthy, hair beautiful and body balanced, avoiding diseases such as anemias, scurvy, pellagra and even hormonal or developmental problems.
The best way to ingest vitamins is through a colored food because the food does not only contain one vitamin and this variety of nutrients makes the food more balanced and healthy. Therefore, even when eating an orange, which is rich in Vitamin C, you also eat fiber, other vitamins and minerals.
Types of vitamins
There are two types of vitamins: liposoluble vitamins A, D, E, K; which are mainly present in foods such as milk, fish oils, seeds and vegetables such as broccoli.
And the other vitamins are water-soluble vitamins, such as B vitamins and vitamin C, which are found in foods like liver, beer yeast and citrus fruits, for example.
Table of foods rich in vitamins
| Vitamin | Main sources | Important for |
| Vitamin A | Liver, milk, eggs. | Skin integrity and eye health. |
| Vitamin B1 (Thiamine) | Pork, horse chestnut, oats. | Improve digestion and is a natural mosquito repellent. |
| Vitamin B2 (Riboflavin) | Liver, beer yeast, oat bran. | Health of nails, hair and skin |
| Vitamin B3 (Niacin) | Brewer's yeast, liver, peanut. | Health of the nervous system |
| Vitamin B5 (Pantothenic acid) | Fresh pasta, liver, sunflower seeds. | Combat stress and maintain normal functioning of the gastrointestinal tract |
| Vitamin B6 (Pyridoxine) | Liver, banana, salmon. | Prevent atherosclerosis |
| Biotin | Peanuts, hazelnuts, wheat bran. | Metabolism of carbohydrates and proteins. |
| Folic acid | Liver, beer yeast, lentil. | It participates in the formation of blood cells, preventing anemia and strengthening the immune system. |
| Vitamin B12 (Cobalamin) | Liver, seafood, oysters. | Formation of red blood cells and integrity of the gastrointestinal mucosa. |
| Vitamin C | Strawberry, kiwi, orange. | Strengthen blood vessels and accelerate the healing of wounds and burns. |
| D vitamin | Cod liver oil, salmon oil, oysters. | Strengthening of bones. |
| Vitamin E | Wheat germ oil, sunflower seeds, hazelnuts. | Skin integrity. |
| Vitamin K | Brussels sprouts, broccoli, cauliflower. | Blood clotting, decreasing bleeding time of a wound. |
Vitamin-rich foods also have minerals, such as magnesium and iron, that help fight physical and mental fatigue, cramps and even anemia, for example.
To know more about mineral salts see: Mineral salts.
Vitamins and minerals are important nutrients that prevent the onset of disease.
When to take vitamin supplements
Vitamin supplements, such as Centrum, are usually used when there is a greater need of the body for these nutrients, such as during pregnancy or breastfeeding, for example.
In addition, vitamin supplements have also been used as a supplement to enrich the diet due to excessive stress or exercise, for example, because in these situations the body needs more vitamins.
The intake of vitamin supplements or any other nutrient should only be used under the guidance of the doctor or nutritionist.
What are the vitamins that make you fat?
Vitamins do not have calories and therefore do not gain weight. However, supplementation in vitamins, especially B vitamins, as it helps to regulate the functions of the body can lead to an increase of the appetite so that when ingesting more food is compensated for the lack of some nutrient.
