- VITAMIN A:
Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly. Do not cook foods at high temperatures because it is destroyed by vitamin oxidation.
Food sources of vitamin A:
- Liver ( chicken, pork and beef) egg and milk and butter.
- Orange fruits and vegetables.
- Dark green fruits and vegetables ( kale, spinach,green salad, green apple)
- VITAMIN B ( B1, B2, B3, B4, B5, B6, B7, B9, B12)
Vitamin B is a water - soluble that play important roles in cell metabolism and have a direct impact on your energy levels and brain function. Don't wash the ingredients so long, dipping or cooking, because vitamins will be gone. Even boiling water can destroy 1/3 of B12 and folic acid to 50%.
Food sources of vitamin B:
- Cereals, wheat and oat
- Fish and see food
- Chicken and other meat
- Eggs, milk and yogurt
- Leafy green vegetable
- Beans and peas
- Vitamin C:
Vitamin C is a water - soluble. And it's recommended to eat raw food. It's very important for muscles and teeth, if you cut yourself, it will help to recover faster. It can help you to increase your immune system.
Food sources of vitamin C:
- Orange, lemon and melon
- Strawberry
- Tomato
- Broccoli
- Cabbage
- Kiwi fruit
- Sweet red pepper
- Vitamin D:
Vitamin D is fat soluble and it's important to straight bones and teeth. It stimulates organism to absorb calcium that the kidneys would otherwise excrete.
Food sources of vitamin D:
- Milk with vitamin D
- Fatty fish, like tuna, mackerel, and salmon.
- Yolk
- Beef liver
- Vitamin E:
- Vitamin E is fat soluble and is a powerful antioxidant that may help reduce free radical damage and slow the aging process of your cells. Stay away from grilling and baking, because it will lose 50% of the vitamins. Because air pollution is everywhere, this vitamin protects your lungs.
Food sources of vitamin E:
- Cereals like wheat and oat
- wheat germ
- Leafy green vegetable
- Sardine
- Yolk
- Chestnut fruit and seeds
- Vitamin K
Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium level.
Food sources of vitamin K:
- Leafy green vegetable
- Dairy products
- Broccoli
- Soybean oil
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