KEY VITAMINS: A, B1, C, D, E, K. SOURCES: WHERE TO FIND THEM?

manger des vitaminesThere are thirteen vitamins essential for life that our diet must provide.

• Vitamins are found in all foods except sugar. But none contains all together. A varied and balanced diet covers our vitamin requirements.

• Deficiencies are common due to a diet too rich in sugar and fat.

 

 

Vitamins Sources Properties Contributions
daily
A
(Retinol)
Animals: animal liver, egg yolk, butter, cod liver oil, camembert, Milking, …
Fruits: melon, apricot, peach, orange, …
Vegetables: carrots, spinach, parsley, sweet potato, tomato, … (ß-carotene or provitamin A)
sprouted seeds: wheat, fenugreek, lentil, alfalfa, green soybean, mung bean, …
– Powerful antioxidant.
– acuity vision.
– Quality of the skin and mucous membranes.
– infection resistance.
– Bone Metabolism.
– The fight against cardiovascular diseases (except: butter, egg, …).
0.350 to 1.4 mg
B1
(Thiamin)
Animal: liver, organ meats, pork, chicken, eggs, …
Dried fruits and vegetables: lentils, nuts, …
Vegetables: potatoes, asparagus, cabbage, …
Cereals: wheat germ, soy flour, bread and wholegrain cereals, yeast Beer …
Sprouts: oats, wheat, fenugreek, lentils, millet, barley, …
– Operation of nerve cells.
– Muscular generally.
– Cardiac especially.
– Fight against memory impairment.
– Metabolism of carbohydrates.
0.4 to 1.8 mg
B2
(Riboflavin)
Animal: liver, eggs, meats, organ meats, dairy products, …
Vegetables: mushrooms, green vegetables (broccoli, spinach, …).
Cereals: bread and whole grains, brewer’s yeast, …
Sprouts: oats, wheat, lentils, millet, barley, …
– Metabolism of carbohydrates, fats and proteins. 0.6 to 1.8 mg
PP or B3
(Niacin)
Animal: liver, chicken, rabbit, turkey, meat, poultry, tuna, fatty fish, …
Vegetables: Dried vegetables, legumes, potatoes, mushrooms, peppers, …
Cereals: Brewer’s yeast, whole grain cereals and bread, …
Seeds germinated : oats, corn, peas, green soybean, …
– Manufacture and degradation of proteins, fats and carbohydrates.
– Fight against memory impairment.
6 to 20 mg
B5
(acid
pantothenic)
Animal: meat, offal, fish, eggs, …
Pulses: peanuts, …
Vegetables & Fruits: mushroom, lawyers, …
Cereals: Brewer’s yeast, …
Other: Breast milk.
– Synthesis of fatty acids.
– Production of energy from fat and carbohydrates.
3-10 mg
B6
(pyridoxine)
Animal: veal liver, lamb, ham, eggs, chicken, meat, fish, cow’s milk …
Dried fruits …
fruits and vegetables: spinach, potatoes, cabbage …
Cereals: corn, whole wheat flour, bread and cereals Complete, beer yeast …
– Metabolism of proteins, carbohydrates and fats.
– Biosynthesis of serotonin.
0.6 to 2.5 mg
B8
(vitamin H
or biotin)
Animal: chicken, eggs, lamb, pork, dairy products, cheese, sea fish, …
Dried fruits and vegetables: peas, beans, …
Vegetables: cauliflower, mushroom, carrot, tomato, spinach & # …
Cereals: Yeast beer, polished rice, wheat and oat flakes, …
Fruits: apple, orange juice, …
Other: Breast milk.
– Synthesis of glucose and fatty acids. 0.1 mg
B9 (folic acid
or folate.)
Animal: meat, chicken, eggs, liver, organ meats, fish, Dairy …
Vegetables: green vegetables, asparagus, spinach, carrot, cabbage, green beans, potato, …
Cereals: … complete, Brewer’s yeast, …
Fruits: bananas, tomatoes, …
Other: Breast milk.
– Biosynthesis of nucleic acids and proteins.
– Action at the level of red blood cells.
– The fight against memory impairment.
0.5 to 5 mg
B12
(Cobalamin)
Animal: liver beef and chicken, lamb, veal, pork, offal, dairy products, eggs, fish, …
Dried fruits and vegetables …
vegetables: purslane …
grains: wheat flakes and oats, yeast …
Other: Breast milk .
germinated seeds: lentils, barley, chickpeas, dry peas, …
– Operation of nerve cells.
– The fight against Alzheimer’s disease.
– Cardiovascular disease.
– Memory Disorders.
– Metabolism of proteins and nucleic acids.
– Action at the level of red blood cells.
0.01 to 0.04 mg
C
(acid
ascorbic)
Animal: organ meats, beef, pork, fish, …
Fruits: acerola, rose hips, hawthorn berries, guava, black currant, kiwi, cherry, mango, strawberry, orange, lemon, grapefruit, gooseberry, melon, …
Vegetables: parsley, cabbage green, brussels sprouts, broccoli, cauliflower, watercress, spinach, turnip, cabbage, chard, fennel, green beans, onions, radishes, peppers, leeks, potatoes, peas, …
Sprouts: fenugreek, alfalfa, millet, barley, sunflower, …
– Anti-infective.
– absortion of iron.
– Synthesis of hormones.
– Metabolism of carbohydrates.
– The fight against cardiovascular diseases.
35 to 100 mg
D
(Calciferol)
Animal: fish, cod liver oil, poultry, liver, eggs, butter, dairy products, …
Sprouts: Alfalfa, sunflower, …
– Role capital ossification.
– calcium transport to the fetus in the placenta.
– Synthesis of interferon, a defense agent against viruses.
– Growth in skin cells.
– In muscle function …
0.01 to 0.03 mg
E
(Tocopherol)
Animal: Margarine, red meat, fish, butter …
Dried fruits: raisins …
oils: wheat germ, palm, corn, soy …
Grains: Whole grains …
Sprouts: oats, wheat …, lentils, alfalfa, chickpeas, dry peas, sunflower, …
– Antioxidant.
– Anti-Aging.
– The fight against Parkinson’s disease.
– Anticancer.
– The fight against cardiovascular diseases.
4-18 mg
K Animal: meat, liver, eggs, fish, …
Vegetables: cabbage, parsley, cabbage, spinach, cauliflower, broccoli, lettuce, potatoes, green beans, …
Cereals …
– Coagulation sangine.
– calcification.
45 mic / gr