What are the vitamins in fruits, vegetables and meat?
Vitamin is an organic compound necessary for the human body to lead a balanced and healthy life style. Vitamins have diverse biochemical functions. There are 13 different vitamins that every human body needs and each vitamin plays a vital role to its proper growth and development. All these vitamins are available in different foods that we intake in our day-to-day life. This tutorial provides the health benefits, food sources and daily intake of each vitamins in detail. It also provides the causes and deficiency of these essential vitamins.
|Vitamin Name||Daily Recommended Intake||Food Sources (Vegetarian)||Food Sources (Non Vegetarian)|
|Vitamin A||600 Âµg||Sweet Potato, Carrot, Mango, Mustard Greens, Squash More...||Tuna fish|
|Vitamin C||90.0 mg||Kiwi, Broccoli, Guavas, Yellow Bell Pepper, Strawberry More...||Beef Liver, Calf Liver|
Oyster, Pork Liver
|Vitamin D||10 Âµg||Mushrooms, Cooked Egg Yolk||Cod Liver Oil, Fish, Flat Fish|
|Vitamin E||15.0 mg||Almonds, Sunflower seeds, Avocado, Olive oil, |
|Vitamin K||120 Âµg||Kale, Spinach, Collard greens, Mustard greens, Swiss Chard More...||Beef liver, Goose, Chicken Breast, Chicken Leg, Salmon Fish|
|Vitamin B1||1.4 mg||Milk, Nuts and Seeds, Whole Grain, Rice, Soy Bean More...||Pork, Tuna, Yellow Fin, Salmon, Mussels.|
|Vitamin B2||1.6 mg||Mushroom, Almonds, Sesame Oil, Yeast,Cheese|
|Beef, Pork, Oily Fish|
|Vitamin B3||18 mg||Mushrooms, Brown Rice, Peanuts,Green Peas, Sunflower seedsMore...||Tuna, Chicken, Turkey, Pork, Liver|
|Vitamin B5||6 mg||Broccoli, Avocados, Mushroom, Cheese, Porridge More...||Oily fish, Beef, Turkey, Shrimp, Chicken|
|Vitamin B6||2 mg||Bananas, Spinach, Sunflower seeds, Carrots, Garlic More...||Chicken, Lean Pork, Salmon, Meat, Turkey|
|Vitamin B7||30.0 Âµg||Peanuts,Cheddar Cheese, Yeast, Whole Grains, Soy beans||Meat, Pork, Liver|
|Vitamin B9||400 Âµg||Asparagus, Broccoli, Beans, Cabbage, Cauliflower More...||Liver,|
|Vitamin B12||2.4 Âµg||Soy Products, Cereals, Cows Milk, ||Shellfish, Sardines, Salmon, Tuna, COD|
The above tabular column details the list of Vitamins and their Daily recommended Intake. You can also click on each food links to know the units of each vitamins present in it.